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How to protect your knees from injury

Photo: Pexels
Photo: Pexels

Knee pain is extremely common and can occur for a variety of reasons such as a sports injury, age-related wear and tear or medical causes such as arthritis.

“In the younger age group, it commonly occurs after a sporting injury. Excessive twisting or force in one direction can result in the ligaments of the knee being injured,” says Dr Guo Changming, Senior Consultant, Department of Orthopaedic Surgery, Singapore General Hospital.

Common knee injuries include:

  • ACL injury – injury to the anterior cruciate ligament, which provides stability to the knee, can occur while playing any sport that requires sudden changes in direction.

  • Torn meniscus – this tough cartilage that cushions the knee can tear if you suddenly twist your knee while it is bearing weight.

  • Patellar tendonitis – those involved in jumping sports are prone to this type of knee injury.

  • Knee bursitis – this inflammation of the bursae or small sacs of fluid that cushion the outside of the knee joint can be caused by kneeling on hard surfaces.

  • Fractures – this can occur during a fall or collision.

“Avoiding high-risk activities which result in excessive pivoting and twisting can reduce the risk of injury. Unfortunately, this includes many contact sports which people enjoy, like football and rugby,” says Dr Guo.

Photo: Pixabay
Photo: Pixabay

Treating knee injury

Rest and self-care: If your knee is injured, it’s important to give it adequate rest.

“This can be six weeks or more in more serious injuries. This prevents further injury and problems many years later,” says Dr Guo.

Physical therapy: This can help improve the range of motion and strengthen the muscles around the knee.

Painkillers and supplements: “Many patients report benefits from taking glucosamine supplements. These have minimal side effects for most patients and can be taken for longer than other pain medications,” says Dr Guo.

Injections into the knee joint: This can also result in pain relief, although the results are often temporary.

Surgery: This may be appropriate for more severe cases. For younger patients, arthroscopy or keyhole surgery, which has minimal blood loss and damage to surrounding tissue, is an effective solution.

How to prevent knee injury

  • Maintain a healthy weight to take pressure off your knee joint

  • Train adequately and learn the proper technique before you play a sport

  • Stretch before and after any physical activity

  • Strengthen your muscles with flexibility exercises

  • Wear knee protective gear if you are playing a sport that puts your knees at risk

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