Overuse knee injuries
These injuries are characterized by pain in the front or side of the knee, and are generally slow injuries to the knee that are not related to a specific injury such as a sprain or bruise.
There are many types of knee overuse injuries
Anterior knee pain (also called patellofemoral joint pain)
Patellar tendonitis
Iliotibial fascia syndrome (running knee)
Quadriceps tendonitis
Bursitis
Where is the area of your pain?
Possible causes and treatments
Treatment of iliotibial band pain on the outside of the knee.
Hip squats
Lying on your side
stretching on both hands and knees
Crossing the legs
Stretching the hind leg tendon
Stretching calves
Around the knee
Front knee pain
Treatment.
Single leg squats or hip squats
Half squat on the wall or leg press
Lying on your side
Stretching the hind leg tendon
Stretching calf
crane stretches
Kneeling Stretch
Above the knee
Quadriceps tendonitis
Treatment.
Crane stand
Stretching the hind leg tendon
Stretching the calf
Kneeling stretch
Above the kneecap or medial upper tibia
Bursitis
Treatment.
Crane stretches
Stretching the hind tendon
meditation
Stretching the calf
below the kneecap
Patellar tendonitis
Treatment.
crane stance
Stretching the hind leg tendon
Stretching the calf
How to treat
Rest and stop all sports that cause pain, especially running, long jumping, going up and down stairs
Apply ice two or three times a day by placing a plastic bag with crushed ice on the knee for 15 minutes
Take aspirin or ibuprofen 3 times a day for 1-2 weeks to reduce inflammation, 650mg of aspirin or 400mg of ibuprofen each time, note that if you experience stomach pain or bloody stools while taking the medication, stop taking it immediately
Strength exercises are a major cause of anterior knee pain and iliotibial band syndrome, as is insufficient thigh or hip strength.
Strength exercises to help rebalance your muscles
Half squat at the base of the wall
With your back against the wall and feet 18-24 inches (45-60cm) in front of you
Slowly bend your knees to less than a 90 degree angle keeping your knees within your toes
Hold for a period of time and then straighten your knees
To exercise the inner thighs, hold a ball between your knees
Single leg squat
Place the injured leg on the step
Slowly bend the knee until the other leg hits the ground
Slowly straighten the knee
Side-lying
Lie on your side with your feet together and knees bent at 90 degrees
Slowly lift the knee of the top leg upward until the knee is one palm width apart
Hold for a period of time and lower slowly
Be careful not to move your feet or turn your hips over to lie flat
Hip squat
Stand against the wall with the uninjured leg
Tighten the hips and lift the buttocks
Keep the hips contracted to the limit
Slowly bend the injured knee to 45 degrees
Hold for a period of time and slowly straighten the knee
Leg press
Adjust the pedal so your knee is at a right angle
Place your foot on the pedal
Push your foot so that your knee is straight, then slowly bend your leg
Do not fully straighten your knee, keep your foot on the pedal
Stretching exercises for tight thigh, hip and calf muscles may be the cause of your knee overuse injury
How to stretch: If not otherwise indicated, hold each stretch for 20-30 seconds without moving.
Frequency of stretching: 2-3 sets per day, 6-7 days per week
Stretching exercises to help you relax tense muscles
Stretching calves
Feet facing the wall, legs open in front and behind, hands on the wall
Keep your heels on the ground and the back leg straight
Slowly bend the knee of the front leg until you feel the calf of the back leg being stretched
Kneeling stretch
Kneel on one leg
Tuck the hips and move the hips forward until you feel a force on the front thigh
Do not lean forward and twist the hips
Stretching the rear hamstring
Lie flat on the mat with one leg straight and one leg raised, thigh and hip at 90 degrees
Slowly straighten the knee of the raised leg until you feel the back of the thigh being stretched
Hold for 5 seconds, lower for 10-15 sets
Hands and knees stretch
Lie flat on the mat with the injured leg raised, thighs and hips at 90 degrees
Push and pull the knee and ankle joint over the other leg
Hold until you feel the outside of the hip being stretched
Stretching the rear hamstring
Sit straight keeping one leg straight and one leg bent at the side
Slowly tilt the body forward until you feel the back of the thigh being stretched
Be careful not to move your hand forward during this process
Crossed Legs
Lie flat on your back with the injured leg on top of the other leg
Pull the knee of the injured leg towards the shoulder with the hand opposite to the injured leg
Keep the foot flat on the floor
Hold until you feel the outside of the hip being stretched
Crane stand
Stand up straight
Place one foot backwards on a chair or table, keeping the thighs straight
Tuck your hips forward and feel the front of your thighs stretch
Do not lean forward or twist the hips
Sitting
Sit upright with knees bent
Keep the soles of your feet facing each other
Press your knees down until you feel the inner thighs stretch
Do not lean forward
(As a reminder, the three tables above are seen together)
See a doctor as soon as possible if
Knee pain continues after two weeks of self-treatment
tingling at rest (sitting or lying)
Hobbling in your step
can see or feel a deformity (possibly a fracture)
Unusual numbness or tingling in the knee, lower calf or foot (may be a circulatory problem)
Purple and cold lower calf, foot, or ankle (possible circulatory problem)
Redness and heat in the lower calf, foot, or ankle, along with a fever (possible infection)
Prevention
The vast majority of overuse knee injuries can be prevented by
Pre-exercise conditioning
To prevent injury, it is important to build muscle strength and flexibility, which should be at the forefront of your exercise routine. Spend at least 4-6 weeks conditioning before you start an exercise session or hard training program.
Start any new exercise session or workout regime with low intensity
Physical exercise should start at no more than 1 hour and slowly increase your time and intensity each week. Physical exercises such as running, cycling, swimming and strength exercises all start with short periods of low intensity and do not increase your time and intensity by more than 10% each week.
Shoes
Wear a pair of shoes that have solid support for the arch and side of the foot. If the bottom is obviously worn out, you should get a new pair of shoes.
Warm-up
Do a three-part process to get your heart, lungs and muscles ready for exercise:.
Jog for 5-10 minutes to get the blood flowing to the muscles and improve muscle issues and flexibility
Use static stretching (no movement) and transition to power stretching (jumping, side sliding, etc.)
Doing sport-specific movements (such as dribbling, shooting, kicking or throwing)
Relaxing immediately after exercise or training
To help you return to a resting state, walk for 2-3 minutes
To improve the flexibility of your muscles, stretch while your body temperature is still high from exercise (4-6 sets of 30 seconds each)