Ways to Prevent Knee Injuries
Knee pain is one of the most common issues that plagues people who come through the doors of our pain rehabilitation clinic in Cedar Rapids, Iowa. However, there are many steps that a person can take to prevent some of the more common problems that cause knee injuries. These 4 preventative measures can prevent an unnecessary visit to our clinic or an emergency room.
If you’re a mover, construction worker or manual laborer who needs to carry heavy objects for a living, make sure that you wear protective gear like knee braces. If you can, also avoid carrying objects that are extremely heavy. For heavier lifting, always recruit another person to get the job done. Distributing the weight among two people instead of one will take a lot of pressure off your knees and body. When carrying heavy objects to different levels, make sure that you use a step stool, ladder or appropriate operating machine. Never stand on an unsteady object, such as a chair or stool, or try to reach beyond your limits for lifting.
If you’re an athlete, before you play your next basketball or soccer game at the Y or your local park, do some warm up exercises that will protect your knees during physical activity. Some of the stretches that you can do to warm up before athletic activity include:
Calf stretch: Face a wall and place your hands at eye level. Place the leg you’re going to stretch about a step or two behind the other. Keep your back heel on the floor at all times. Bend the knee in front until you feel stretching in the back knee. Hold the stretch for about 30 seconds. Repeat with the other knee.
Knee-to-Chest Warm Up: Lie on the floor and bend your knees. Place your feet flat on the floor. Gently place one bent knee on your chest. Your other foot should stay flat on the floor. Press your lower back to the floor. Hold for 30 seconds. Put the knee on your chest back into the starting position. Repeat with your other leg. Do this warm up 2 to 4 times on each side.
If you play touch football, soccer, or rugby, knee pain can be an unfortunate part of playing an enjoyable sport with friends. If you must play high contact sports, wear the appropriate shoes for the surface on which you run every week. For soccer, football and rugby, find a comfortable pair of cleats for the games.
Avid runners should change their running shoes after every 300 to 500 miles of use. 500 miles of use usually occurs after 3 months of running a few days a week.
Even when you practice preventative measures, accidents can happen when you work or exercise. While you should take care to protect yourself and your knees before physical activity, know that you can always visit our pain clinic in Cedar Rapids whenever you need us. We might have a treatment plan that will suit your needs. Call us at 319 540 8089 or contact us here.