Athletes playing outdoor sports are prone to knee injuries, often engaging in repetitive and sudden body movements. Sports such as sprinting, relay, kabaddi and kho kho require athletes to have swift leg movements. As a result, knee jerks and injuries are common.
That’s why it is essential to take some preventive measures to avoid further complications. In the case of minor knee injuries, rehabilitation is the best course of action as it offers long-term stabilization. Moreover, it also helps build stamina and core muscle strength.
However, if the problem persists, visiting a doctor for advanced treatment modalities is suggested. Let’s discuss the prevention strategies for arthritis knee injuries, which are discussed in detail below.
Prevention Strategies
Strengthening the knee muscles and thighs can greatly reduce knee jerks and, therefore, knee injuries. But, before getting into extensive physical activities, here are a few things that every athlete must do to avoid knee injuries –
- Warm-up Exercises
Warming up and doing a light physical activity before getting into high-strength activities can help promote blood circulation. It helps your muscles and joints to get extra energy before beginning and keeps the body highly oxygenated.
These exercises also help build the body’s stamina, slowly incorporating the additional need for oxygen during sports. Thus, it reduces the chances of anaerobic respiration and lactic acid formation. Here are some warm-up exercises to follow –
- Spot jogging
- Stretching
- Squats
- Push-ups
- Strengthening Exercises
Building the muscle core is a good idea before diving into heavy sports. Strong muscles are less prone to ACL tears. While doing strengthening exercises, one must be extremely cautious about the correct posture. Incorrect posture can also cause knee injuries. Here are some strengthening exercises:
- Squats
- Walking lunges
- Jumping
- High-intensity workout
- Proper form and technique
Mastering the right form and technique is a necessity when it comes to sports. It drastically reduces the chances of knee injuries and helps your body be healthy.
- Protective equipment
Athletes commonly wear knee caps to avoid any knee injuries. Protective equipment helps provide additional support to the knee joint. It has a layer of extra cushioning that helps reduce the direct impact on the knee joint.
Rehab Exercises
In case of minor knee injuries, doing the right rehabilitation exercises can help in faster recovery and maintain the integrity of the knee muscles. These exercises are also easily done at home. Following a proper schedule and system are necessary to ensure the best effect.
Moreover, one must keep the correct body posture to avoid further muscle damage. However, if the symptoms aggravate, one must consult a doctor immediately. Here are some of the rehab exercises –
- Range of Motion Exercises
Motions exercises help release the spasm and tension in your knee and thigh muscles. The thigh muscles play a major role as they help in providing additional support that further helps in faster healing. Here are some of the movement exercises that can help you heal faster-
- Strengthening Exercises
Once the pain and spasm are released, athletes can further encourage strengthening exercises for better knee rehabilitation. Stronger muscles not only heal faster but also help in the future. Strengthening exercises are an excellent means of knee injury prevention strategies. Here are some of the strengthing exercises that every athlete must do regularly-
- Enter into a squat position and hold for 15 seconds. Then, jump, clap your hands together and return to your normal position. Repeat this at least three times.
- A plank workout is also a great means to boost the strength of your knee muscles. This exercise greatly helps in reducing athlete knee injuries.
- Balance and Proprioception Exercises
Proprioception and balance exercises help in improving the muscle strength of both knees. They also help ensure the correct posture and balance of muscles throughout the body.
These exercises help prevent athlete knee injuries by ensuring that both knee muscles are in coordination while playing the sports. Here are some of the easy exercises that everyone can do at home to restore balance and function of the knee muscles-
- Stand straight and put one leg forward. Now, bend from the knee in front, keeping the leg behind straight. Hold this position and repeat for the other side.
- Make use of a book and keep it over your head. It shall help you keep your back straight. Now, do squats to ensure the correct balance and body posture.
- Functional Exercises
Functional exercises are not only meant for knee injury treatment but also for improving the overall strength and working of the body. This exercise mainly focuses on enhancing core muscle strength and providing better stability to the body.
In a way, functional exercises help ensure that athletes do not get any injuries. Here are some of the common function exercises that are even safe for beginners-
Treatment Options
There are many treatment options available to treat knee injuries. The most common ones are listed below:
- Rest and Ice Therapy
Rest and ice therapy are common treatment options for minor injuries and pain. It involves taking a break from physically demanding activities and applying ice to the affected area for 20-30 minutes daily.
- Medications and Pain Management
Medications often help manage pain and inflammation. That’s why over-the-counter medications are effective and help cure mild to moderate pain. Stronger prescription pain medications, such as opioids, may be needed for severe pain.
- Physical Therapy
Physical therapy is a type of rehabilitation that aims to restore mobility, strength, and body functions. It involves exercises, stretches, and other techniques to promote a better range of motion and reduce pain. It also includes modalities such as ultrasound or electrical stimulation to help with pain reduction.
- Surgery
Surgery can be used to repair or remove damaged tissue, correct structural abnormalities, or replace joints. This step is usually a last resort when the treatment options don’t yield good results.
Conclusion
Athlete knee injuries are a common phenomenon mainly due to sudden movements and incorrect posture. Building muscle strength and warming up the muscles before getting into sports can help boost blood circulation and ensure the muscles receive the energy required. Athletes must be encouraged to exercise regularly and maintain a healthy injury for knee injury prevention.