Pain in the knee joint - 16 ways to cope with pain
Other / / August 12, 2017
pain in the knee joint - an overview
Of the 187 joints in the body, perhaps none brings as much pain as the knee, especially now, when people began to lead a more active lifestyle.It was found that in the United States 50 million people suffer or have suffered from the pain associated with damage to the knee.Every third
damage caused by road accidents - a knee injury.What about other hazardous circumstances?Look around: walking up and down stairs, polished floors, slippery sidewalks ... the list seems endless.
Part of the problem arises from the structure of the knee, or rather, because of the inability of the tribe of change due to what some new requirements, which makes him a man."Indeed, it is poorly adapted to the work that we force him to do, - says Dr. James M. Fox, director of the Center for knee injuries in Van Nuez, California, and author of" Save your knees. "- It was not meant for the game of football, car accidents, work or plumber or parquet floor to sit all day squatting or kneeling.Or
Symptoms that may be needed to see a doctor
Yesterday, when you came to leave the basketball in the basket or drive in football, you have made a sharp turn - and heard a clicking sound that came out of your knee.The next thing you remember - this is how you cupped hands this rascal, and your eyes are filled with tears of pain.Today, when you wake up, the knee has swollen, there was increased sensitivity, radiating pain and possibly some skin discoloration and loss of mobility of the knee.
What damage could it happen?Here is a choice of three main common kinds of violations: the gap of cartilage, meniscus tear or ligament, or both.
What should you do?Nothing special.Put ice on the knee and go to the doctor - today!
«The main share of all associated with knee problems accounted for body weight, - says Dr. Fox.- Each kilogram of weight produces 6 times the load on the knee.If you have 5 kg of excess weight, it means that your knee must withstand the extra 30 kg. "
Leave knee on
shelf knee braces can be purchased at sporting goods stores, but experts with whom we spoke believe that you have to leave them on the shelf."Some knee indeed protected, but they are usually not very comfortable and not designed specifically for your knees."
more certain statements of experts of the International Institute of Sports and Medicine at the Medical School of the University of Indiana, "Forget about the knee pads that you buy at the store, some of them, pushing the patella in a joint, can do more harm than good."
analgesic Try rubbing
«heat is generated from some ointments and pain can be reduced by heat, and you'll feel better, - says Dr. Fox.- Sometimes, after rubbing, wrapping the knee in a plastic bag, then wrapped it, you can increase heat production, but must be careful not to cause burns or skin irritation.However, the ointment is no cure. "
Go to the pharmacy
Ibuprofen (Advil, Medipren, nuprin and so on) is an analgesic drug that is primarily recommended by our experts and that can be bought without a prescription.It reduces inflammation, relieves pain without causing effects on the stomach like aspirin.Acetaminophen (paracetamol) - excellent analgesic, almost no side effects on the stomach, but little impact on inflammation.
Recent studies have also shown that ibuprofen can significantly improve joint mobility in people with acute injury of knee ligaments.Compared with aspirin or acetaminophen, ibuprofen, perhaps the best of the drugs that have a two-way effect.
Strengthen joints through exercise
«Muscles and ligaments - the only thing that holds the knee joint, - says Dr. Fox.- Strengthening the muscles is crucial because muscle - a supporting structure.If they do not have power or endurance, the knees will bother you. "
This means that for those suffering from pain in the knee need a certain number of exercises, even for those who are not like them.The stronger the muscles, the stronger the joint, which is able to withstand heavy loads while walking and climbing stairs.What is given below, it is easy to do and less painful than the aching knees.
Strengthen knee muscles
«Quadriceps and hamstrings - here's what you need to be strengthened," - says Dr. Fox.For the first of them (front thigh muscles), the doctor recommends the following exercise.
Sit on the floor, straighten the affected knee.Place a rolled towel under the knee, and then strain your leg muscles without moving the knee.Hold your arm in the reduced state at least 30 seconds, then relax.Repeat alternating contraction and relaxation of up to 25 times.
feet Lifting from a seated position
Here is the best way to raise your feet up for those who have weak knees.
Sit, resting his back against the wall and putting a pillow under your lower back.(Emphasis in the wall will allow the muscles to raise your legs without increasing back pain.) When you have taken a position, tighten your leg muscles, as described above, counting to five, lift the leg a few centimeters and keep it off the floor to "five" account,then lower and relax for a count of five.Work to make 3 series of 10 lifts each, using the pace to score five.
To strengthen the knee need to train not only the quadriceps, and hamstrings to develop hamstring muscles."They need to be balanced, - says Dr. Fox.- If you develop only one or the other muscle group, the joint is exposed to stress. "
To strengthen the hamstrings, lie on your stomach, put your chin on the floor.Putting ankle weight (you can use a bag or a sock filled with coins) and bending the knee, slowly lift the lower leg in the 15-30 cm from the floor.Then lower it slowly, but before you touch foot on the ground, stay.Again repeat the movement, working every time slowly and smoothly.
Repeat 3 times.At a certain sense of discomfort can be used to reduce the weight of the cargo.
Warning ."It is extremely important to understand that if there is the exercise of discomfort or pain is amplified, it is necessary to stop, - says Dr. Fox.- You should listen to your body, and not just assume that you need to work, overcoming the pain.Pain does not happen without a reason. "
Try to reduce the load
«If you're an athlete and you have a chronic disease of the knee, you need to reduce the level of training or daily activity, - said M. Ėlbom.- But that does not mean becoming a sofa cushion.If you are passionate about tennis and acquired chronic pathology of the knee, which from classes is gradually deteriorating, it may be better to leave the tennis. "
Choice?Try swimming, cycling or rowing - all kinds of physical activity are beneficial to health, but do not exert much pressure on the knee, and the main thing - it is to eliminate the weight load.In fact, the strengthening of the thigh muscles with the help of such exercises do not produce weight load on your knees, as cycling or rowing, may improve the condition of your knees.
«Whatever you do, do not throw a healthy lifestyle due to pain in the knees.Continue to be active - recommends Ėlbom - simply avoid anything that causes pain in the knee. "
Run on a softer surface
For avid runners at first the bad news: "In most cases, the pain caused by tendonitis runners or arises as a result of bad training conditions - says Dr. Fox.- And now the good: it is non-essential physical problems, and they can be reduced to a minimum, changing his shoes or the surface of the treadmill. "
Below we discuss the shoes, but now let's talk about the treadmill surface.Basically it all comes down to this: better to run on grass than on asphalt and on asphalt - better than concrete.Concrete - the hardest of all the surfaces, and should be avoided.Do not purchase habits jogging on the sidewalk."Remember, when you run a kilometer, your foot strikes the ground 400-500 times", - adds Dr. Fox.Suffice it to say.
Use principle OLDV
Dr. Ėlbom advises: "When any exercise that causes pain in the knee, immediately give this area of rest, apply ice, pressure bandage and give the leg elevated position for 20-30 minutes.This advice can be called OLDV (Rest, Ice, Pressure, Elevation).It is better to remember.
«Do not underestimate the effectiveness of ice - explains Dr. Ėlbom.- If you are diligent, you may want to apply ice and later in the evening or the next morning, when stand up.Ice has a strong anti-inflammatory effect and clearly improves.
simplify these procedures.After returning from a walk immediately put the foot on the rise, put on her dressing and ice pack for 20-30 minutes.This should be your first attempt to relieve the pain. "
Be careful with the heat
«If there is no swelling, the use of heating pads before exercise can help to ensure that the pain of exercise will be less.But - warns Ėlbom - if there is any swelling or there is doubt on this point, do not use heat. "And she advises to apply heat after exercise: "We believe that this area becomes irritated after exercise, and heat will further strengthen this state."
«If your shoes will not take the load, this load will be in another place," - says Dr. Harry M. Gordon, Director, Program on running and jogging at the Center for Sports Medicine at the University of Pennsylvania,state of Philadelphia.
Where is this load?On your leg up in the shin and knee.Sometimes, it also applies to the hip and back.
«I tell runners, if run through the week of 40 km or more, need new shoes every 2-3 months, - says Dr. Gordon.- If you run through a smaller distance, the new footwear is needed every 4-6 months.Aerobics, basketball or tennis at least 2 times a week need new shoes every 4-6 months.If they do 4 times a week or more - 2 times a month.Most people hear about it and do not want to. "
Slow down course
Many experts recommend cycling, stationary or normal as an alternative to running, causing pain and tension in the knee.But riding a bike - it is also a great way to keep fit and relieve the load on the knee joint on the condition that you will do it with caution.Cyclists also damage your knees, believing that the more you press on the pedal, the more you train.
So, depending on how you ride a bike (steep climbs and descents are not recommended), it may be too strenuous exercise.Pedals should spin easily - that's what you need."In general, the lower the speed (to make it easier to operate the pedals), the better," - says Dr. Ėlbom.
Find a sore point
«On the thigh there is a point, provoking what is called a syndrome of a weak knee, - said Rich Fay, co-director of the American Institute of sports massage in New York and Clinical Biomechanics Institute in Eugene, Oregon.- This provocative point is also responsible and generalized pain in the knee. "
To get rid of this pain, move your hand straight up from the top of the knee on the front of the thigh to 8 cm, then slide it into another 5-10 cm. The tip of the thumb press down firmly and hold for as long as you feelthat muscle tension goes away."It can take 30 to 90 seconds, - says Dr. Faye, - then let go."
Begin and end a workout with stretching exercises
Lisa Doblau - private consultant to maintain good fitness, Washington.Many of its customers - elderly people, to be reckoned with the needs, protecting their knees.It focuses not on quantity but on the quality of physical exercise and the importance of stretching."It is important to warm up and cool down properly - she said.- During the 10 minutes it is only a very slight stretch.Do not stretch, achieving flexibility and make only a slight stretch.You can make only a few movements of the exercises you'll be doing then, and it is not at full strength.Then, a little aerobics - jogging in place or walking around.Once you are warmed up in such a way, proceed to this stretch.Try to counteract the tension that these exercises have on your knees. "
This is one of the stretching exercises that Doblau encourages those who feel stiff, "Lie on your back and push your knees to your chest, then start pulling one leg.Act as if you are trying to push the heel to the ceiling.Pulls up to a count of ten, then relax, repeat the same with the other foot. "
12 Aug, 2017
12 Aug, 2017