Understanding the Most Common Knee Injuries: A Comprehensive Guide
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Understanding the Most Common Knee Injuries: A Comprehensive Guide
The knee is one of the most complex and hardworking joints in the human body. Whether you're an athlete, a weekend warrior, or simply someone who enjoys staying active, the knee plays a central role in movement, stability, and support. Unfortunately, its complexity also makes it vulnerable to a range of injuries. In this guide, we’ll explore the most common knee injuries, their causes, symptoms, and how they can be managed or prevented.
1. Anterior Cruciate Ligament (ACL) Injuries
The ACL is one of the four main ligaments in the knee that stabilizes the joint. ACL injuries typically occur during sports that involve sudden stops, jumps, or changes in direction, such as football, basketball, or skiing.
Causes: Rapid deceleration, pivoting with a planted foot, or awkward landings.
Symptoms: A loud "pop" sound at the time of injury, immediate swelling, instability, and pain when bearing weight.
Treatment: Depending on the severity, treatment may range from physiotherapy and bracing to surgical reconstruction.
2. Meniscus Tears
The meniscus is a C-shaped piece of cartilage that cushions the knee joint. Meniscus tears often happen during twisting movements while bearing weight, common in sports and physical activity.
Causes: Sudden twists or rotations, especially with a bent knee.
Symptoms: Popping sensation, swelling, stiffness, pain with twisting or squatting, and possible locking of the knee.
Treatment: Conservative management includes rest, ice, compression, elevation (RICE), and rehabilitation exercises. Severe cases may require arthroscopic surgery.
3. Patellofemoral Pain Syndrome (Runner’s Knee)
This is a broad term for pain at the front of the knee, around the patella (kneecap), often linked to overuse, muscle imbalances, or poor tracking of the kneecap.
Causes: Repetitive stress from running, cycling, or climbing stairs, as well as muscle weakness or imbalances in the hips and thighs.
Symptoms: Dull, aching pain in the front of the knee, especially when sitting for long periods, going down stairs, or during activity.
Treatment: Strengthening the quadriceps, glutes, and hips, correcting biomechanics, and modifying activity levels.
4. Medial Collateral Ligament (MCL) Injuries
The MCL runs along the inside of the knee and helps stabilize it. MCL injuries usually result from direct blows to the outside of the knee.
Causes: Contact sports, especially when the knee is hit from the side.
Symptoms: Pain on the inner side of the knee, swelling, instability, and tenderness along the ligament.
Treatment: Most MCL injuries heal with rest, bracing, and physiotherapy. Surgery is rarely required.
5. Knee Bursitis
Bursae are small fluid-filled sacs that cushion the knee joint. When these become inflamed, typically due to prolonged kneeling, overuse, or trauma, bursitis can develop.
Causes: Repetitive kneeling, direct trauma, or infection.
Symptoms: Swelling above or below the kneecap, tenderness, and warmth over the area. The knee may feel stiff.
Treatment: RICE protocol, anti-inflammatory medication, activity modification, and sometimes aspiration of fluid or antibiotics.
6. Iliotibial Band Syndrome (ITBS)
This overuse injury affects the iliotibial band, a thick band of tissue that runs along the outside of the thigh. It’s common in runners and cyclists.
Causes: Repetitive bending and straightening of the knee, poor biomechanics, and muscle tightness.
Symptoms: Sharp or burning pain on the outer side of the knee, especially during or after repetitive activities.
Treatment: Stretching the IT band and surrounding muscles, strengthening the hips and glutes, and addressing movement patterns.
Preventing Knee Injuries
While not all knee injuries can be prevented, several strategies can significantly reduce the risk:
Warm up thoroughly and cool down after exercise
Incorporate strength training, especially for the hips, glutes, and thighs
Improve mobility and flexibility in the hips, hamstrings, and calves
Use proper footwear and replace worn-out shoes regularly
Learn and maintain proper movement patterns for squats, lunges, and jumps
Avoid overtraining and allow for adequate recovery
When to Seek Help
Persistent knee pain, swelling, or instability should not be ignored. Early assessment and intervention can prevent further damage and speed up recovery. At Dunmore Muscular Therapy, we offer personalized assessments, hands-on treatment, and tailored rehabilitation plans for Sports Performance and Musculoskeletal issues and Sports injuries to get you back on your feet safely and effectively.
If you’re dealing with knee issues or want to learn more about protecting your joints and get some physio, get in touch today with Terry Conway from Dunmore Muscular Therapy.
*Disclaimer:* This blog post is for informational purposes only and does not constitute medical advice. Always consult a professional for health concerns.