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Knee pain

We bend, kneel on them, run and jump over them every day, yet few of us give a second thought. Knees. They are one of the most complex and more prone to injury joints in your body. Why? The design fault of the knee. Unlike the joint more stable hip, a ball on a deep padded pocket, the knee joint is more exposed and vulnerable. In essence, the knee is a bone round that is based on a relatively flat. The thigh bone (femur) ends with two rounded knobs (condyles), which sits on the shin bone relative flat (tibia). The patella is a small, round bone that sits in a groove between the thigh bone and knotted the ends and gives strength to the joint. As the knee bends and straightens up, slide the kneecap up and down in the slot. A tendon attaches the kneecap to the anterior thigh muscles and a ligament that connects the shin bone below. The patella acts as a pulley, increasing the power of the muscles attached to it.

The knee flexes and spreads, but has little lateral rotation, says the surgeon board certified foot Michael Elliot, D. PM., Residency program director of Podiatric Medicine in Holladay Park Hospital in Portland, Oregon. The upper and lower leg bones act as levers of power over the whole, the growth and strength. A small change in the levers multiply in the knee, says Michael. This intricate design can cause problems, especially the patella, which represents about 20 percent of all knee pain, according to experts at the knee. The proper functioning of the knee and patella depends on the alignment of the bones themselves, but on the adaptation of the surrounding structures. Think of the kneecap as a puppet controlled by strings muscles, tendons and ligaments. While all the traction chains in the correct manner, the patella moves forward and back without problems in its track. But if any chain pulls too hard or not enough, the ball goes out of its track and can not easily slip thigh bone, which can cause pain and may even damage the patella.

Because women have wider hips, the upper leg bone of a woman enters the knee at a greater angle, twisting his knee. This makes women more vulnerable to certain types of injuries kneecap as chondromalacia in that the thin layer of cartilage that undercoats becomes the thighbone rough or cracked, according to the orthopedic surgeon Michael Baskin, MD, clinical professor assistant in the department of orthopedics at Oregon Health Sciences University in Portland. If the large muscles in the thigh (quadriceps) are inflexible due to lack of use or the lack of stretching before exercise or if these muscles are overused, they can cause inflammation of the tendons of the knee (patellar tendinitis), sometimes called jumper's knee. Muscle imbalances in which one group of muscles is stronger than another and tense, it can cause knee problems, too.

While knee problems can be caused by injuries from falls, car accidents and sports injuries or by diseases such as arthritis, most of knee problems are caused by more emphasis on the knee, according to Michael. When there is an acute injury, most knee pain is to make too much too soon, or putting the wrong type of force on the knee he says. Often, people begin to develop a program that runs from knee problems the beginning. They do not realize they are putting their knees for four to five times their body weight with each step in implementation. Nona Ellen Hoyven physical therapist, PT., Owner and director of Ortho Sport Physical Therapy Pc. in Clackamas, Oregon, says that most knee problems he sees are caused by muscle deconditioning. People put a great demand in the knees and muscles without the proper conditioning, he says. Or that the excessive use of your knees by doing just one type of activity over and over again, like knees, running or climbing. Of course, you can not always avoid the injuries that occur, and any serious knee injury should be evaluated and treated by a doctor. Without But if his knee problems are caused by overuse, lack of use or inadequate training, you can use the following strategies to keep your knees healthy and if you develop pain, to help relieve pain and speed healing.

Stay Trim: Having more than normal weight stresses joints all the body, but those extra kilos are particularly hard on the knees. Due to the structure of the knee, every time you step, you are putting one and a half their body weight on the knee, says Michael. If you run, you're putting up to five times their body weight on the knees. Twenty, thirty, forty or more pounds of extra weight actually can stress the knees. For example, if you're only 20 pounds in weight and run you, you are putting extra 100 pounds force in each knee at each step. If you have overweight, Baskin says, you can add to knee pain. Having more weight means you will need more muscle power to prevent injuries. Keep your weight over the limits normal with a low fat diet and regular exercise.

Look at your feet: There's an old saying. When the knee hurts, look at his feet. Hoyven agrees. When feet touching the ground, everything changes, he says. Think of the body like a poacher. If part of the skeleton is out of balance, will get rid of the other parties. When feet are not supporting the body properly, can cause problems all over the body, including the knees. A common cause of knee problems is overpronatlon or rolling into the foot. A certain amount of pronation is normal, but too much can cause problems in the knee. When pronation of the foot turns inward and flattens, explains Michael. At the same time, broken leg, knee malaligns. This can cause a misalignment of the patella to track abnormal grinding, causing pain. You can correct pronation with supportive shoes to prevent pronation or braces, which are special templates. You can buy already made, under the counter braces, you can get as they were made of a podiatrist. orthopedist, a chiropractor or a sports medicine specialist.

Buy shoes right: The right shoe can prevent all types of knee problems, said Kathleen Galligan. DC, who specializes in sports injuries in Lake Oswego, Oregon. Use the heel low as possible. Galligan said that the body can tolerate a one inch heel. Heels throw the body forward and the tension of the knees. If you tend to pronate, buy a shoe that has antipronation devices. You can buy athletic shoes that have a greater density of materials inside the shoe sole and material Fill in the outer edge of the sole, said Michael. The higher density material does not allow the shoe to hit the inside and helps prevent pronation. Michael says you you should look for shoes that have a rigid heel counter, the shoe that cups the heel. A rigid heel counter stabilize the heel and help prevent pronation, says.

Then replace: Often, knee problems are just caused by running shoes that are carried out, says Luisa Silva, MD, who sees a lot of knee problems in his private practice in Salem. Oregon. Even if the sole of his shoe looks good. the structure of the shoe can be worn says. Then, the shoe is not giving the foot the support it needs. Slippers experts estimate that sneakers are good for 400-600 miles of walking shoes 600 miles or more before having to be replaced.

Check Your Alignment: If you are knock-kneed or bandy-legged, you may be at greater risk for knee problems, according to Baskin. To check your alignment, standing with ankles touching. If you're in the lineup, both the ankle bones and knees should touch. If your touch knees. but there is a big gap between the ankles, his bandy-legged. If you touch the ankles, but no space between the knees, bowed legs are. If you are outside alignment, Baskin says, you may need to avoid certain activities, like running, that stress the knees. Alternate activities like swimming, biking or doing exercise on a machine cross country skiing.

Do not trust the brakes Through Against: often see people wearing knee pads or bandages that have acquired in the pharmacy. On top of the knee brace may make you aware of the knee and remind you to avoid overtraining, but not really correct or prevent problems Michael says Martindale, LPT, physical therapist at the Center for Sports Medicine at Portland Adventist Medical Center in Oregon who specializes in sports injuries. Knowing that along the keys to not take the place of exercises you should do to strengthen your knees, says Baskin. He says if you do use a knee brace, neoprene choose one piece or the elastic straps and elastic bands, making it difficult to apply pressure evenly to the knee. Michael warns of advancing to a clamp for the knee. If you have pain that is persistent enough to buy a knee brace, you need to see a doctor, said.

Avoid knee Busting Activities bend the knees may feel healthy, but they are too hard on the knees. The knee is bent so putting too much pressure on the knees, says Michael. I tell people to take squats and deep knee bends out of your exercise routine and knees to avoid whenever possible, especially on hard surfaces. Silva said that one of the causes most common of knee pain among their patients is weight training. People can literally wear out your knees to lift too much weight and put the knee through its full range of motion, he explains. There are tremendous forces at the knee fully flexed position. Silva recommendations of the weightlifters. Never fully flex the knee and keep the amount of weight you lift your knees to ask a minimum. If you are gardening or doing some other activity that requires knee Michael says to use foam knee pads and knees to give frequent rest periods.

Do not run through knee pain: Many people, especially athletes, I think the best is to run through knee pain. However, they may be doing more harm than good. Pain is an indicator that something is wrong, says Martindale. If you have pain, you may have biomechanical problems such as pronation, or you may be overtraining, training incorrectly, or using the wrong shoes. Michael agrees. You will not have pain in your body if all is well, he says. The body is sending a signal if it is hurt. Not to proceed. Stop stressing the part that hurts. The body heals itself with rest.

Surface Change: Michael, who was a national collegiate champion in operation, said running in the wrong area can cause problems in the knee. The roads are steep, or inclined from the center, explains Michael. Runners are on one side of the road often overstrain the knees. We recommend running or walking in the flattest part of the road. Switch sides of the road frequently, if it is safe. Hard Surfaces as concrete or asphalt may increase the heartbeat of the knees to take, too. Michael recommends running or walking on a soft surface such as a forest road. Be careful sand too soft, however, which can stress the knees. Run or walk downhill can cause knee problems too. The natural tendency is to slow the knees down, which can overstrain. Slow down and, where possible, traveling downhill. If you are having knee problems, avoid the formation downhill.

Mixture: Martindale said he has seen an increase in knee problems with activities such as step. Each time an overexertion of the knee with a long squat or step by step, the knee is vulnerable, he says. Michael recommends cross-training, or do a variety of physical activities instead of just one or two. Any routine repetitive strengthens specific muscles, he says. Cross training helps to balance the imbalances caused by the formation of only the particular muscle groups. It helps fight stress and strain caused by repetitive activities. He suggests combining running and walking with cycling, swimming, dancing, aerobics, training weight or any other activity you can enjoy. He says that if you choose cycling as a cross of its activities, be sure to raise the seat so that the leg is almost fully extended in the race down to avoid the stress of the knee.

RICE is: Ok, despite all the good advice, you have exceeded and knee hurts. Give RICE rest, ice, compression and elevation. Take the weight of the knee. During the first 24-48 hours, use an ice pack (20 minutes, 20 minutes oft) to reduce swelling. Wrap the knee (not very well) with an elastic bandage to reduce swelling and keep the knee elevated.

Take anti-inflammatory: aspirin or ibuprofen can reduce pain, inflammation and swelling, says Silva. Do not use anti-inflammatories, but if you have an ulcer, a condition bleeding or a sensitive stomach, says Baskin. The only thing worse than a sore knee, he says, is a knee injury and a bleeding ulcer. Acetaminophen may help with pain and may be easier on the stomach, but not do much for the inflammation.

Avoid Heat: The ice prevents the accumulation of fluid but the heat can promote says Michael. During the first 48-72 hours after a knee injury, avoid hot baths or heating pads.

It Massage: While massage does not affect the bony structures of the knee, which increases circulation and loosen tight hamstrings and other structures around knee, said Martindale. If you have already developed knee pain, says Michael, see a massage therapist or physical therapist, not just a friend, a professional massage.

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