Last updated 25/04/2023 by The pain clinics - Interdisciplinary Health

5 Causes of Knee Injury and Poor Knee Health

Everyone needs to think about and take care of their knees.

It doesn't matter if you are a top athlete or a person who likes to relax on the sofa - Proper use of the knees can prevent knee injury and make the knees last a lifetime.

- Let's take a closer look at 5 reasons that can give you reduced knee health

Here are 5 causes of knee injury and poor knee health. These 5 things (which you do?) Break down the knees and cause damage and damage to the structures, tendons and attachments of the knee.

The Pain Clinics: Our Interdisciplinary and Modern Clinics

Our clinic departments at Vondtklinikkene (click here for a complete overview of our clinics) has a distinctively high level of professional expertise in the investigation, treatment and rehabilitation of knee diagnoses. Contact us if you want the help of therapists with expertise in knee pain.

TIP: Video with knee exercises

For those of you who really want to start correcting years of improper knee behavior - we also have a video training program below that can help you strengthen your knees and stability muscles. You can watch the video in the next part of the article.

VIDEO: Knee Strength Exercises with Elastic (Mini Bands)

Here chiropractor Alexander Andorff shows from Pain clinics Lambertseter Chiropractic Center and Physiotherapy (Oslo) you several effective knee exercises with mini bands. Mini ribbon knitting is a form of training bands that are used to isolate certain muscle groups for more effective training. Click below to watch the video.

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1. You ignore knee pain and symptoms

Never ignore pain. Pain is the body's only way of communicating that something is wrong and that further strain can lead to greater damage. There is of course a difference between being a little tender and having pain. If the pain restricts you from doing what you normally do, you should seek help from a clinic for examination and treatment.

Relief and load management for knee pain

If your knees ache and hurt you should give them a 'breather'. Firstly, we recommend having the cause of the pain identified by a publicly authorized clinician (preferably a physiotherapist or a modern chiropractor). Our clinicians recommend regular use of knee compression support to give the knees relief and to promote increased healing. The supports help to reduce shock loads at the same time as they increase circulation to damaged and irritated structures in your knee. In addition to this, we also recommend adapted rehabilitation training where you use mini ribbon knitting to isolate the muscles in the hips and knees in an effective and gentle way. Feel free to use the training program we went through earlier in the article - we suggest you start with 3 sessions a week.

Tips: Knee compression support (The link opens in a new window)

Click on the image or link to read more about the knee compression support and how it can help your knee.

2. Overweight

Many of us have a few extra kilos on our bodies - that's just the way it is. But unfortunately it can also be problematic for the knees. Every half kilogram of body weight puts approximately two and a half kilograms of extra load on the knee joints. Needless to say, the extra kilos can put a lot of strain on your knees - which, over time, will lead to increased wear and tear (arthrosis) and injuries. If you have knee pain, it is more difficult to lose the extra kilos - therefore try to combine "kind knee training" such as ergometer cycling, training with rubber bands and swimming into your training routines.

3. Not to perform recovery and rehabilitation training

If you have had knee pain and knee injury then it is important that you do the proper rehabilitation training with the correct amount of rest between the workouts. A clinician can help you exercise properly, as well as treat the pain that often occurs around the knee after such an injury.

4. "Too much, too fast"

You make progress in training when you train hard and then let your body recover after the training session. If you exercise too much - for example, you can not have a hard workout of the same region every day - then you can risk overload injuries and in the worst case muscle tear or tendon injuries. A sudden increase in, for example, jogging can cause such strain injuries - so it is important to build up carefully in line with what your muscles, joints and tendons can withstand.

5. You forget to exercise the supporting muscles in the hip, thighs and leg

Lack of support muscles and reduced mobility are often the main causes of knee injuries. It is therefore important to train the core and hip muscles to relieve the knees - these muscles ensure that the impact load during jumping and running is reduced, which in turn prevents injuries. In the absence of stability muscles, the joints will receive most of the load from such activities.

Read: - How To Get A Stronger Hip

How to prevent knee injuries?

Here are some great tips on how to prevent such injuries:

• Follow these 5 reasons

• Daily stretching

• Training of Nuclear Muscle

• Warm up before exercising

Other Prevention: Knee Compression Support and Physical Treatment

Many also use knee compression support to increase blood circulation and consistently remove waste, as well as promote faster healing. This, in combination with exercise, is perhaps one of the most important things you can do for your knees. Regular use of knee compression clothing as shown below can provide you with the small benefit you need to get rid of your long lasting knee pain and injury - compression clothing has shown in studies that it can increase blood circulation locally and thus provide faster repair in the knee structures.

We also recommend that you get professional help for your knee problems. Knees also consist of muscles, tendons and joints - and can - like other parts of the body be treated. Here you often see a very good effect of biostimulating laser therapy, which is a treatment method that can only be used by a chiropractor, physiotherapist and doctor in accordance with the Radiation Protection Regulations. Pressure wave therapy, as well as intramuscular acupuncture are also good ways to stimulate repair and provide improved knee function.

NEXT PAGE: - Knee pain? This is why!

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