With all of the new, high intensity and high impact exercise routines out there, we must remember to protect our joints at all times. When engaging in the newest home workout or going into CrossFit, The Warrior Dash or the Spartan Race you must make sure that you are prepared prior to the event. All of these are great to test your mettle and intestinal fortitude, however ensure that you train for the event properly to reduce your chance of injury.
Knee injuries in sports are the most common and the most dangerous of all injuries. One of the fundamental problems with the knee is that the knee is NOT a typical ball and socket type joint. However with the demands of today's sports and the level of play there are the demands of the knee to perform well outside of the realm of how it was designed.
The knee is dependent on the soft tissue around it very heavily for support. The ligaments, tendons and muscle tissue do the majority of the heavy load bearing work. The knee joint is basically held together by 4 ligaments:
- The Medial Collateral
- The Lateral Collateral
- The Anterior Cruciate
- The Posterior Cruciate
The medial and lateral collateral ligaments provide the support for the side to side movements and stability. The anterior and posterior cruciate ligaments provide the front to back support and stability. The construction of the knee leaves it supremely susceptible to injury primarily from blows to the side. Planting and twisting the knee can also cause great discomfort and injury. This is especially important for my readers in the US Army that have to do PRT (Physical Readiness Training). Be very cognizant to the fact that a knee injury can indeed be the end of your career. Therefore you must avoid injury at all cost. If injury cannot be prevented then IMMEDIATE treatment is paramount. Being a hero and trying to "suck it up" can be the beginning of the end. Prevent further injury by identifying what can be considered mild as soon as it occurs and inform a coach or trainer immediately so that the proper post injury treatment can be performed.
Immediate action and follow-up therapy to a minor injury can be remembered by using the acronym RICE:
- Rest
- Ice
- Compression
- Elevating
• Resting the injury cuts down the circulation to the area. The less circulation, the less leakage occurs from broken blood vessels. Also, when small blood vessels are torn, any motion in the area prevents them from sealing, so they keep bleeding.
• Ice constricts the blood vessels when first applied. The blood vessels shrink and limit bleeding into the affected area, which reduces swelling.
• Compressing the swollen area with an elastic bandage limits the area available for fluid to leak into. Compression causes a higher pressure outside of the torn blood vessel that inside, which makes it difficult for fluid to flow out.
• Elevating the damaged area also decreases blood flow. The heart has to pump harder against gravity if the injured area is raised to a higher level than the heart. At the same time, gravity helps any fluid that has accumulated at the injury site to move back toward the torso.
Reference: Sports Injury Handbook, 1983 Levy, Fuerst
Understand also that if you hire a personal trainer or join a fitness group, it is very important that you disclose all information on any injuries prior to beginning any exercise routine. This can be the difference between your progress and having to sit out additional time with an injury or re-injury that could have otherwise have been prevented.
As with all information contained within any of my postings, they should not be considered to be medical advice. Always seek the consultation of trained medical personnel.
Be safe out there!
Yours in Fitness and Health,
Aaron "K-Nine" Washington
For further information on the knee please see the information contained on this website:
Knee Guru
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