How to keep your knees healthy and the ability to "Play Hard"

Our knees are subject to a lot of frequent high compressive forces with jumping, bending and twisting. Because our knees are so flexible with increased joint mobility, they are also at greater risk for injury as a result. Strength and flexibility training are key components of any injury prevention program, in particular for knee function, learning how to jump, land and balance skills are important too. Research has found that young female athletes are particularly prone to certain knee injuries, associated with muscle strength imbalances and jumping technique.

The knee joint is a type of a “hinge” joint and it has shock absorbing menisci at the inside and outside of joint. The knee cap sits like a “plate” on top of the long knee bones and acts as a lever for front thigh muscle quadriceps power. Often, when the connective tissue or muscles have an imbalance in flexibility or strength, it can place abnormal mechanical forces across the knee or knee cap portion of the knee, resulting in pain symptoms. Ligaments connect bone to bone and assist the knee with structural stability and are located both inside and towards the surface of the knee. The knee has powerful muscles crossing the joint on all sides of it, and research has shown that a lot of the control for the knee also comes from small hip external rotators and inner/outer longer hip muscles that assist in stabilization around the knee. Strong core trunk (abdominal, back and trunk rotator) muscles also contribute to knee control mechanisms.

Some quick tips to keep your jumping, running and balance control of knee at peak performance:

1. Balance - 30 seconds on one leg and keep knee cap aligned with the 2nd toe of the same foot. Work to hold this position for 30 seconds as well when reaching gently with arm or other foot several feet in front, to side or behind you while maintaining your balance. Hold on to object if you need to for balance safety
2. Jumping - try jumping on to both feet from a two footed beginning stance, 1 inch jump. Focus on landing “softly” with quiet control of foot/knee/leg landing (toes to heels). Perform only if jumping is something that you feel you can do safely. Complete for 10 reps or what you can tolerate.

Visit our website for several simple leg exercises to help you keep your knees healthy, strong and jumping or running better!

Hand Injury Prevention in the Garden

With spring approaching, gardeners will be ready to get out in the yard and start cleaning up, digging, and planting. It may be a good time to think ahead to prevent injury to maximize your gardening enjoyment. The sudden addition of new and often repetitive activity can lead to overuse injuries and aggravate underlying conditions such as arthritis. The type of repetitive movements associated with gardening can put additional stress on the hand and wrist.

The ASHT (American Society of Hand Therapists) has made recommendations for warm-up exercises and injury prevention tips. ASHT guidelines for injury prevention include the following:

Wear gloves at all times. Bacteria and fungus in the soil can enter openings in the skin causing local irritation that could progress to a major infection. Consider heavier gloves for working with thorny or prickly items. Gloves with a latex or rubber coating can be helpful for grip.

Keep hands and arms covered. This will protect you from plant irritants as well as insect bites.

Take a break at least hourly or switch activities. Sustained or repetitive activity can aggravate existing conditions or cause tendinitis of the forearm, wrist, or hand. Break up large tasks into smaller sessions. Stop to stretch or get a drink of water. Rake a section of yard and then stop to water or perform a different task before returning to raking.

Use a tool when digging in unfamiliar areas to avoid injury caused by contact with buried sharp objects.

Use well designed tools. Tools with padded/non-slip handles protect the smaller joints in hand. The tool should distribute pressure equally across palm. Making a circle with your thumb and index finger is a guide for tool grip size.

Avoid awkward motions. Use hands with wrists in neutral position (avoid extremes of available wrist motion. Use only the amount of grip force necessary to complete the task. Avoid tight, sustained grip. Use both hands for heavier activities and alternate hands with repetitive tasks.

Use good posture. Avoid prolonged stooping and slouching. Use a garden seat or bench to bring activities to your level when possible. Straighten up periodically when forward bend activities are required.
 

If you have any questions on how to prevent hand injuries, please feel free to contact our clinic - 541-923-7494