Weak spots are places of potential stress like your knee, shoulder, elbow, lower back, and wrist. These are probably the "weakest links" in our body. Joints or places heavily loaded with work not only during training, but also during everyday activities and often in the wrong way. In this blog, we put the knee under the microscope.
The knee joint has an extremely important function - it is responsible for bending the legs, straightening them and for slight rotation. It ensures the stability of your position when standing, but also absorbs a lot of the forces associated with moving, especially in dynamic movements, e.g., jumping or running. Such a range of tasks makes the knee one of the most frequently injured parts of the body.
The knee joint itself is where three bones connect: femur, tibia and patella. The head of the joint is formed by the convex condyles of the femur, and its acetabulum by the slightly concave condyles of the tibia and the articular surfaces of the patella. The femur and the tibia are connected by the meniscus, i.e., cartilage that serves as a kind of cushion that absorbs forces and friction. The muscles and ligaments around it are mainly responsible for the proper support and stability of the knee - the anterior cruciate, preventing the lower leg from moving too far forward in relation to the upper leg; cross rear - preventing the lower part of the leg from moving too far back; side tibia - preventing the knee from moving inwards and side sagittal - protecting against excessive movement of the knee outside.
Could the knee be better built? Perhaps so, but it would probably compromise its lower mobility, e.g., we would not be able to make torsional movements, but only those in one plane. This would mean giving up dancing and skiing and we can’t have that!
Why does injury occur?
The answer is quite simple - knee injuries result from improperly performed movement, exceeding the stabilization capabilities of the joint. A dynamic jump combined with an unstable landing, too long a stride plus the need to carry body weight, a sharp turn in the joint on a slippery surface - all this can make the knee unable to cope and react with violent pain.
The most common injuries are:
- sprain of the knee joint - from slight, requiring limitation of mobility allowing for spontaneous regeneration, to significant, which requires stabilization of the knee in a special orthosis and if severe, can sometimes lead to surgery and a long rehabilitation process with physio.
- tendonitis – often an ailment occurring in people over 45, resulting most often from repeated repetition of a certain movement in an incorrect way.
- damage to the meniscus - most often it is the result of a sudden extension or even hyperextension of the limb.
- damage to ligaments – over-stretching, sometimes even tearing. A very painful injury that requires long-term rehabilitation.
When to see a doctor?
If the pain is sharp, violent, and prevents you from performing standard movements like a squat or full extension. If, on the other hand, we usually feel knee pain after training, which passes with time and allows for full recovery, then a plan to protect the knee joints should be implemented - consult a physiotherapist or trainer on the scope of exercises, make sure that we perform them properly and strengthen the leg muscles that support the joint.
Knee hurts - can you exercise?
If an injury has occurred, exercise (unless it is part of the rehabilitation program) is not conducive to recovery but may rather aggravate the injury and cause long-term pain or damage. The form of activity indicated by physiotherapists as relatively safe for the injured knee is swimming or riding a stationary bike (preferably horizontal). On the other hand, all team sports involving jumping up, running up, stopping suddenly and in general, dynamic movement must wait for now.
How to protect your knee?
It’s all about technique. Learn proper safe, movement and then be strict in your own exercise. Don’t cut corners here and risk injury for the sake of completing the rep. Also, avoid performing strenuous and sudden movements without warming up. This is the best way to maintain efficiency and longevity in the knee joint.