Proper Methods to Expedite Knee Injury Recovery
By: Kim Hemphry
About the Author:
Kim Hemphry is a passionate expert in the areas of Legal Matters, learning and education. She has been featured on over 50 leading Legal and education sites and is a modern thought leader in the field. More about her interests and articles on her site – http://kimhemphry.com/.
Physical activity comes with many wellness benefits. In addition to improved fitness, activity triggers the brain’s release of endorphins, which gives you a boost of energy and feeling of euphoria. While there may be a number of benefits, there are a few hiccups associated with working out. A major one is a higher risk of injury.
Knee injuries can be detrimental to your everyday quality of life. Knees are the stability of your legs and support your weight as you stand, walk, and bend. Your knees also impact your ability to sit, which makes its function paramount for being comfortable from day to day.
There’s a lot that goes into healing a knee injury. Follow this guide to ensure you properly recover from your injury.
Understanding Knee Injuries
When it comes to understanding your injury, it’s important you familiarize yourself with the makeup of your knee. Knees are hinge joints that can also rotate during movement. When you contract your quadriceps, your legs straighten. To bend your leg, you contract your hamstring muscles. The knee is formed by four ligaments surrounded by tendons and cartilage.
There are a few common types of knee injuries. Fractures, dislocation, tears, and ligament injuries are among the popular knee conditions. Each injury varies in pain, severity, and recovery times.
Fractures deal with the surrounding bones or kneecap. If you experience a fracture, expect a longer recovery time. Typically, fractures are the result of a physical trauma but can also occur due to osteoporosis.
When you have a ligament injury, like an ACL tear, you usually experience immense pain as well as limited, if any mobility. Simply applying pressure can be brutally painful. Commonly, this requires knee support and even surgery.
In addition to ligament tears, you can also tear the cartilage between your kneecaps. This is a common injury that inhibits range of motion and oftentimes comes with stiffness and pain.
If you have a dislocated knee, you usually notice a deformed knee and have problems applying weight. This happens when you experience trauma to your knee while your foot remains in place.
How to Heal Knee Injuries
Once you understand the extent of your injury, it’s easier to gauge the rehabilitation process. Keep in mind, every person’s injury is unique and may require a personal solution. There are also general exercises and rehabilitation methods that aid the healing process.
1. Knee Exercises
For severe injuries, make sure you get clearance from a healthcare professional prior to working out. Knee exercises help you build strength on your road to recovery. Common knee exercises include leg raises, hamstring curls, prone leg raises, and wall squats.
Another key to healing a knee injury involves utilizing compression. Using an elastic bandage, strap or sleeve, wrap your knee to prevent further swelling. Don’t wrap too tightly or you’ll cause swelling.
3. Apply Ice
Cold compresses help reduce swelling and numb the pain associated with your injury. Use ice compresses in thirty minute intervals every three to four hours until swelling goes down.
Keeping your knee elevated improves blood flow and circulation. When you’re in a sitting or laying position, prop your leg on a pillow to minimize swelling and promote healing.
The last thing you want to do with a knee injury is cause further damage. It’s best to stay off of your hurt knee as much as possible to expedite the healing process. Any attempted activity you perform during your injury should be cleared by your doctor.
In severe cases, your only solution may be surgery. Surgery is usually the key to restoring flexibility and strength.
Knee injuries of any severity should be taken seriously, especially for active people. Take precautionary methods to avoid further injury. Speak with your doctor prior to everyday activities for safety clearance. If your injury occurs based on the negligence of someone else or a work injury, speak to knee injury lawyers. They assist with assessments, workers’ compensation, and any other inquiries. When it comes to healing from a knee injury, take the necessary steps to regain your quality of life