THE MOST COMMON KNEE INJURIES
• Meniscus tear. A meniscus tear is one of the most common knee injuries. It occurs when the knee is twisted or rotated in a way that it shouldn’t be, especially when your full weight is put on it. Both knees have two menisci, which are C-shaped piecesofcartilage thatcushionyour tibiaand femur. When a meniscus is torn, the surrounding areas can become painful, swollen, or stiff.The movement in your knee may also be limited, making it difficult to bend or extend the knee, and may cause a popping
its normal range of motion and causes pain, swelling and inflammation. The term “tendinopathy” refers to tendon injuries which are caused by long-term overuse and show deterioration of the tendon WITHOUT inflammation. Patellar tendinitis can be treated with RICE, that is Rest, Ice, Compression and Elevation - which means stopping the activity that causes the pain and inflammation until
or clicking sound when the knee is moved. Meniscus tears most commonly occur due to a trauma such as slipping, falling, excessive twisting, or colliding with another athlete. Your physical therapist can test for meniscus tear or other internal knee joint “derangement.” Prevention is difficult, but proper training in sports and avoiding falling or collisions would be helpful. • Iliotibial band syndrome. Iliotibial (IT) band syndrome occurs frequently in runners, walkers, and hikers since it is caused by an excessive repetitive bending of the knee. The IT band is made up of a thick clump of fibers that run from the outside of the thigh, down the knee, and to the top of the tibia. IT band syndrome occurs when the IT band becomes too tight, making it difficult to glide smoothly over the knee, and resulting in pain and swelling. IT band syndrome can be avoided by doing thorough stretches before and after strenuous activities, proper strengthening of the hip musculature, and use of a muscle stick or foam roller for deep massage and stretch to the IT band. • Patellar tendinopathy. This injury specifically affects the tendon that connects your quadriceps (front thigh) muscle group to your tibia, through the patella (knee cap). That tendon Is known as the patellar tendon, and it works together with your muscles to allow you to run, jump, kick and walk properly. Tendinitis can occur when the tendon is stretched beyond
it has healed, a few days or a few weeks. Patellar tendinopathy requires lengthy work with a physical therapist to correct biomechanical strains, poor alignment and technique, and to reduce the stress on the tendon through cross-training and adequate support or rest to the structure. Come see us: If you are experiencing hip or knee pain, especially if it is limiting your walking, driving, running, biking or training to your full potential, give us a call and make an appointment at ZPT today. You may have an issue that requires a simple correction in your stretching technique, in your balance and stability skills, or your specific jumping and landing techniques. These are very difficult to test yourself for, but in the realm of possibility when you partner with a physical therapist to improve your safety, your function, or your speed. Another pro-active activity you can do, for FREE, is attend our next workshop onSaturday,March16that10:00a.m.,hereatZionsvillePhysicalTherapy.Our workshops last approximately one hour, and are interactive and informative. Attend, and bring a friend, and your names will be entered into a drawing for a green stretch strap, which will be quite the rage on the next day, St. Patrick’s Day, when everyone wants to wear green, or at least stretch their muscles with a green stretch-out strap. (See workshop information below).
Free Hip &Pelvic Pain Workshop
CALL NOW TO REGISTER: HIP AND PELVIC PAIN: Saturday, March 16, at 10:00 a.m. PresentedbyMarissaBarbee,DPT,andElaineMorrison, PT Come to this interactive workshop to examine the common causes for hip and pelvic pain, especially pain with walking, running, prolonged sitting and driving. If you are limiting your activities due to hip issues, come for screening tests and instructions to find out if your hula hoop days are over, or if you can indeed make a come-back! SEATING IS LIMITED. REGISTRATION REQUIRED: call 317.873.2033 and ask for Taylor, or e-mail us at ZionsvillePT@gmail.com. Don’t forget to bring a friend and enter to win a Stretch Strap!
www.ZionsvillePT.com
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