![]() This is knee ligament damage on the outside of the knee. Gradual onset from wear and tear is also a cause. ![]() This is caused by awkward knee twisting especially if the knee is bent while the foot was planted. This is an injury of the cartilage tissue at the lateral side of the joint. Certain causes can also be attributed to aging or poor health and obesity. Lateral knee pain is often caused by being active in a sport or at work. The cause can be determined by whether the pain is medial (inside knee) or lateral (outside knee). There are a variety of causes of side knee pain. Posterior Cruciate Ligament (PCL): the back of the knee, stops the tibia from moving backward with relation to the femur.Lateral Collateral Ligament (LCL): the outside of the knee, the LCL prevents side-to-side movement of the femur.Medial Collateral Ligament (MCL): the inside of the knee, the MCL prevents side to side movement of the femur.Anterior Cruciate Ligament (ACL): the front of the knee this ligament connects the femur to the tibia and is the main stabilizer of the knee.There are also several key ligaments, a type of fibrous connective tissue, that connect these bones. Lateral: on the outer side of the knee.Medial: on the inner side of the knee, this is the largest of the two.Two concave pads of cartilage (strong, flexible tissue) called menisci minimize the friction created at the meeting of the ends of the tibia and femur. Another bone, the patella (kneecap), is at the center of the knee. ![]() The fibula (calf bone), the other bone in the lower leg, is connected to the joint but is not directly affected by the hinge joint action. doi:10.3389/ knee is the meeting point of the femur (thigh bone) in the upper leg and the tibia (shinbone) in the lower leg. Benefits and mechanisms of exercise training for knee osteoarthritis. Exercise interventions and patient beliefs for people with hip, knee or hip and knee osteoarthritis: a mixed methods review. Home exercise therapy to improve muscle strength and joint flexibility effectively treats pre-radiographic knee OA in community-dwelling elderly: a randomized controlled trial. Effectiveness of stretching and bracing for the treatment of osteoarthritis-associated joint contractures prior to joint replacement: a systematic review protocol. Benefits of exercise for arthritis.Ĭampbell, T. Each time you perform a knee-stretching workout, aim for a comprehensive routine targeting your calves, hip flexors, quadriceps, and hamstrings.Īrthritis Foundation. If you want to complete a knee-stretching workout on its own, you should complete approximately five minutes of moderate cardio to warm up the body and allow you to achieve a better range of motion for each stretch. You should aim to stretch once a day, especially after a workout when your muscles are warm. Researchers found that exercise interventions produced statistically significant benefits in social functions in those with chronic knee pain and knee osteoarthritis, according to a 2018 study. Those experiencing chronic knee pain could suffer from a loss of quality of life due to depression and limited social life. Research shows strengthening and stretching knee extensors significantly reduces pain for those with OA. Stretching the knee to keep joint range of motion and prevent contractures is wise. Contractures are common among patients with osteoarthritis affected joints and accelerate disease progression and increase the likelihood of requiring joint replacement. If you experience knee pain, stretching the knee can increase joint mobility to reduce the risk of contractures. Reduces Likelihood of Knee Replacement Surgery All of these effects can reduce pain and help to treat osteoarthritis. Stretching and regular exercise helps improve circulation, increases bone health, supports your joints, and encourages healthy weight balance. Stretching your knees can help keep this joint and its surrounding muscles healthy, as well as offer the following health benefits:Īccording to the Arthritis Foundation, knee stretching and strengthening might be the most effective non-drug treatment you can do if you have osteoarthritis. Adding a stretch for the knee to your workout routine will help. Thus, keeping this main hinge and all its elements in top shape makes the difference between a comfortable life and one in constant pain. ![]() As one of the strongest and most essential joints in the human body, the knees include tendons, muscles, and ligaments that need to work in harmony to allow you to properly bend and move side to side. Whether you run marathons or simply want to get out of your car without pain, stretching for knee flexibility remains crucial to living a healthy, active life.
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