The structure of the knee is complex; hence, there are large numbers of parts that can be affected, leading to knee pain. The image below gives an overview of the components of the knee.
image credit: adobe stock
From the above it can be seen that parts like tendons, ligaments, meniscus, cartilage, knee cap, the thigh bone or the sheen bone could be affected in some physical or medical ways and that can lead to discomfort or pain in this area.
Things that could have caused your knee pain
This includes: sudden blows, accidents etc. that can cause strain to any of the knee parts or worse of all cause the breakage of knee bones. This can also occur due to vigorous change of direction during movements or any other sudden impacts on the knee like during a fall. So if you have gone through any of these kinds experiences, guess what is the cause of your knee pain?
Yeah you guessed it. … It’s Trauma.
- Ignoring Warm up
Not warming up before or after a vigorous exercises or getting back to exercise too quickly is not a nice way of caring for your precious knee.
Most of us neglect warming up during and after exercises especially before exercises. Possibly because the average adult is busy and may not have time to exercise during the weekdays so to make up or sooth the guilt of no exercise for the 5 days of the week we declare a weekend exercise resolution lol!
So, we over exercise in a short period of time and that without properly preparing or warning our knees of the intending impact or of the sudden way it has to agree with our “weekend resolutions”.
Unfortunately, this alone sustains the ability to shock the knee parts or lead to some unplanned sprains, tear or stress on the knee.
Another popular risk factor to knee pain is overweight and obesity. This is because it increases the weight the knee has to carry.
Imagine two people who are 5 inches tall with one weighing 60kg and the other 90kg, remember they are the same height and possible have the same length of sheen and thigh bone. Which of these poor knees do you expect to give up faster? Yeah, of course, the harder working knee that is caring an extra 30kg.
Overweight or being obese alone, can predispose the knee to pain during ordinary daily activities like walking and standing. In fact, the Journal of Radiology published in August 2017 discovered that weight loss slows down the rate of knee cartilage damage by a strong and significant amount.
- Jobs that require heavy stress on the knee like bending for too long.
Constantly working and walking in uncomfortable or unusual position could lead to the misalignment of the cartilage in the knee. Again, lack of mobility or free movement can reduce the friction in-between the knee joints, which will in turn lead to stiffness and popping or the cracking sound you hear.
I am sure you may be worried that we are advising you to quit your job!
for while that might be a solution if you have previously planned to do so, taking walks constantly can ease the pain or reduce your risk of coming down with a knee pain.
Infections like cellulitis – a condition that results from the translation of normal skin surface bacterial to the deep skin leading to infections in the internal areas of the knee. To seek for solution, visit a general practitioner to get diagnosis.
Low sleep quality and depression has also been found to be connected to worsening Knee pain. Hence, deal with your anxiety and depression for that might just be the culprit aggravating your knee pain.
Things That Could Have Made Your Knee Pain Worse
- Putting on weight too quickly
- Rapidly gaining weight can worsen an already existing knee pain, reasons being same as explained above
- Sedentary Life-style: fact is that the knee joint loves mobility. So when you are living an inactive life-style, you are directly annoying the knee joints.
- So endeavor to get some appropriate exercises in, even while suffering from a knee pain. Exercise that can help includes swimming, controlled cycling and gentle walks.
- Again, while you may not be able to do rigorous exercises, gentle and controlled ones in some cases can rehabilitate knee.
- Also, Exercises like running, lunges, squats and the likes that exact a direct downward force on the knee are strongly discouraged at this time. It is equally valuable to talk to your physiotherapist for exercise recommended for you.
Symptoms of knee injury
- Unexplainable and severe pain in the knee
- Pain that increases during movement
- Sudden Failure of the knee to support you while walking
- Swelling in the knee
- Hearing Popping sound
- Stiffness of the knee
- Having trouble bending the knee
Possible solutions to Knee Pain
- We are here to help at Amazing physiotherapy we have knee pain specialist that will provide you with personalized an expert recommendations, advice and treatment. click here to schedule to speak to a specialist.
- Eat adequate portions of vegetables and fruit.
- Using prescribed Exercises to reduce stiffness and rehabilitate functions an movement
- Healthy Weight loss: 5% of your body weight in 21 weeks is the recommendation amount
- Stretching before and after every intense physical activity or exercise.
- Quitting alcoholism and smoking.
- Using a knee support. While this may not provide a lasting solution it contributes some values.
- Pain relievers. This may includes variations of anti-inflammatory medications.
- Taking Injections. Again, it does not always provide a long term solution.
Muundo wa goti ni tata; kwa hiyo, kuna sehemu nyingi zinazoweza kuathiriwa, na kusababisha maumivu ya goti. Picha iliyo hapa chini inatoa muhtasari wa sehemu za goti. "Kutokana na maelezo yaliyotajwa hapo juu, inaweza kuonekana kwamba sehemu kama vile tendons, ligaments, meniscus, cartilage, knee cap, mfupa wa kiuno au mfupa wa shin inaweza kuathiriwa kwa njia fulani ya kimwili au ya matibabu na ambayo inaweza kusababisha usumbufu au maumivu katika eneo hili. """ Vitu ambavyo vinaweza kusababisha maumivu ya goti yako Hii ni pamoja na: mapigo ya ghafla, ajali nk. Hii inaweza kusababisha mkazo katika sehemu yoyote ya goti au, mbaya zaidi, kuvunja mifupa ya goti. Hii inaweza pia kutokea kutokana na mabadiliko ya nguvu ya mwelekeo wakati wa harakati au athari nyingine yoyote ya ghafla kwenye goti kama wakati wa kuanguka. Kama umewahi kupata maumivu ya magoti, unajua ni nini kinachosababisha maumivu ya magoti? Ndiyo wewe guessed ni. Ni Trauma. - Kupuuza joto up Si joto up kabla au baada ya mazoezi ya nguvu au kupata nyuma ya mazoezi haraka sana si njia nzuri ya kutunza goti yako ya thamani. Wengi wetu hupuuza joto wakati na baada ya mazoezi hasa kabla ya mazoezi. "Huenda kwa sababu mtu mzima wa kawaida ana shughuli nyingi na anaweza kuwa na wakati wa kufanya mazoezi wakati wa siku za wiki, kwa hivyo ili kurekebisha au kutuliza hatia ya kutofanya mazoezi kwa siku tano za wiki, tunatangaza azimio la mazoezi ya mwishoni mwa wiki. """ Kwa hivyo, tunafanya mazoezi zaidi kwa muda mfupi na hiyo bila kuandaa vizuri au kuonya magoti yetu ya athari inayokusudiwa au ya njia ya ghafla inapaswa kukubaliana na "mipango yetu ya mwishoni mwa wiki". Kwa bahati mbaya, hii peke yake huendeleza uwezo wa kushtuka sehemu za goti au kusababisha baadhi ya sprains zisizopangwa, machozi au mkazo kwenye goti. Jambo jingine linalojulikana sana linalosababisha maumivu ya magoti ni kuwa na uzito kupita kiasi na kuwa mnene kupita kiasi. Hii ni kwa sababu huongeza uzito ambao goti linapaswa kubeba. Fikiria watu wawili wenye urefu wa inchi 5 na mmoja ana uzito wa kilo 60 na mwingine ana uzito wa kilo 90, kumbuka wao ni wa urefu sawa na inawezekana kuwa na urefu sawa wa shin na mfupa wa kiuno. Ni ipi kati ya magoti haya maskini unatarajia kuacha haraka zaidi? Kwa mfano, kwa mfano, kwa mguu wa mguu wa mguu wa mguu wa mguu wa mguu wa mguu wa mguu wa mguu wa mguu wa mguu wa mguu wa mguu wa mguu wa mguu wa mguu wa mguu wa mguu wa mguu wa mguu wa mguu wa mguu wa mguu wa mguu wa mguu wa mguu wa mguu wa mguu wa mguu wa mguu wa mguu. Uzito wa ziada au kuwa na uzito wa ziada peke yake, inaweza kuathiri mguu kwa maumivu wakati wa shughuli za kawaida za kila siku kama kutembea na kusimama. Jarida la Journal of Radiology liligundua kwamba kupoteza uzito hupunguza kiwango cha uharibifu wa cartilage ya goti kwa kiasi kikubwa. - Kazi ambazo zinahitaji mkazo mkubwa kwenye goti kama vile kuinama kwa muda mrefu sana. Kufanya kazi na kutembea kwa ukawaida katika nafasi isiyo ya kawaida au isiyo ya kawaida kunaweza kusababisha mfupa wa goti usiwe sawa. Ukosefu wa mwendo wa kutosha au uhuru wa kutembea unaweza kupunguza msuguano kati ya viungo vya goti, ambayo kwa upande wake itasababisha ugumu na popping au sauti ya kuvunja unayosikia. Nina hakika kwamba huenda ukawa na wasiwasi kwamba tunakushauri uache kazi yako! Ingawa hii inaweza kuwa suluhisho ikiwa umepanga kufanya hivyo hapo awali, kutembea mara kwa mara kunaweza kupunguza maumivu au kupunguza hatari ya kupata maumivu ya goti. Maambukizo kama cellulitis ni hali ambayo hutokana na tafsiri ya bakteria ya kawaida ya uso wa ngozi kwenye ngozi ya kina inayoongoza kwa maambukizo katika maeneo ya ndani ya goti. Ili kutafuta suluhisho, tembelea daktari wa jumla ili upate utambuzi. Ubora wa chini wa usingizi na mshuko wa moyo pia umegunduliwa kuwa unahusiana na kuongezeka kwa maumivu ya goti. Kwa hiyo, kushughulika na wasiwasi wako na unyogovu kwa hiyo inaweza tu kuwa mhalifu aggravating maumivu yako ya goti. Kwa sababu ya maumivu ya goti, unaweza kupata uzito haraka, na kuongeza uzito kwa haraka, na kuongeza maumivu ya goti, na kwa sababu hiyo, unaweza kuwa na maumivu ya goti. Kwa hiyo, unapokuwa na maisha yasiyo na shughuli nyingi, unafanya kazi kwa njia isiyo ya kawaida. - Kwa hiyo jaribu kufanya mazoezi yanayofaa, hata unapougua maumivu ya goti. Mazoezi yanayoweza kusaidia yanatia ndani kuogelea, kuendesha baiskeli kwa utaratibu, na kutembea kwa utulivu. - Tena, ingawa huenda usiweze kufanya mazoezi makali, mazoezi laini na yenye kudhibitiwa katika visa fulani yanaweza kurekebisha goti. - Pia, mazoezi kama kukimbia, lunges, squats na kama kwamba sahihi moja kwa moja chini nguvu juu ya goti ni vikali kukataliwa wakati huu. Ni muhimu pia kuzungumza na mtaalamu wako wa mazoezi ya mwili kuhusu mazoezi unayopendekezwa. Ugonjwa wa magoti - maumivu ya mguu ambayo huongezeka wakati wa kusonga - kushindwa kwa gumba kukusaidia wakati wa kutembea - uvimbe wa mguu - kusikia sauti ya popping - ugumu wa mguu - kuwa na shida ya kugeuza mguu - Suluhisho linalowezekana kwa maumivu ya mguu - Tuko hapa kusaidia katika Physiotherapy ya kushangaza tuna mtaalamu wa maumivu ya mguu ambaye atakupa mapendekezo ya kibinafsi, ushauri na matibabu. Bonyeza hapa ili kupanga mazungumzo na mtaalamu. - Kula kiasi cha kutosha cha mboga na matunda. - Kuongeza uzito wa mwili wako kwa asilimia 5 kwa wiki 21 - Kufanya mazoezi ya kunyoosha kabla na baada ya kila mazoezi ya mwili. - Kuacha ulevi na kuvuta sigareti. - Kutumia msaada wa goti. Ingawa hii inaweza si kutoa ufumbuzi wa kudumu ni inachangia baadhi ya maadili. - Dawa za kupunguza maumivu. Hilo laweza kutia ndani tofauti-tofauti za dawa za kuzuia uvimbe. - Kuchukua sindano. Kwa mara nyingine tena, si mara zote hutoa suluhisho la muda mrefu.