KNEE INJURIES

The knee functions as a hinge and as a shock absorber during walking, running, jumping, kicking, and climbing. Ligaments, tendons, and muscles give the knee stability and hold it together. Surprisingly, the knee joint is structurally quite weak. For this reason, the knee is vulnerable to a variety of injuries.

The most common knee injuries are sprains, cartilage tears, arthritis, and overuse. Knee sprains can occur by wrenching or twisting or by a violent blow. One or more of the ligaments of the knee joint may be torn. Ligaments are strong but not very flexible. They may tear slightly, or completely pull away from the bone.

A tear in the cartilage can occur from a sudden move or twist when there is weight on the knee. Long-term wear and tear can also break down the cartilage. Arthritis attacks the knee joint by breaking down the cartilage and causing joint injury and pain.

Overuse injuries include runner's knee, tendonitis, and iliotibial band syndrome. Runner's knee develops when the shock absorbers of the knee begin to break down. The breakdown is progressive. To prevent this, activity must be cut back. Tendonitis is caused by overused muscle tendons that become irritated. Symptoms are pain and swelling.

The iliotibial band runs down the outer side of the knee. When it is tight, repetitive motion, like cycling, causes the tendon to rub against the bony area on the outside of the knee, causing irritation and pain. This is called iliotibial band syndrome.

Many injuries can take weeks or months to heal. Physical therapy may be recommended by your healthcare provider.

To reduce your risk for knee injury, follow these 8 simple tips:

Warm up before vigorous exercise by walking and stretching the leg muscles.
After vigorous exercise, cool down by again walking and stretching the leg muscles.
Strengthen the muscles in the upper thigh and lower leg to give the knee more stability.
Gradually increase how hard you exercise from week to week. (For example, do not double the amount of exercise you do from one week to the next. Gradually increase your workload.)
Properly align your knees with your feet while exercising.
Wear stabilizing shoes with proper arch supports and cushioning.
Avoid exercising on hard surfaces.
When cycling, make sure the seat height is correct for the length of your legs.

Treat knee injuries with RICE therapy: rest, ice, compression, and elevation. Rest the affected area, do not use or bear weight (standing, walking, etc.), until evaluated by provider. Apply a cloth-covered ice pack to the affected area for no more than 20 minutes at a time, 4 to 8 times a day. The healthcare provider may suggest using an elastic bandage to the area to help reduce swelling. The affected part should be elevated so it is 12 inches above the heart to help reduce swelling. See your healthcare provider if pain persists for more than 72 hours despite this treatment.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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