| Knee injuries are common with sports like | | | | become firmer, harder and larger. Try not to |
| basketball, soccer, ice hockey, hiking, volleyball and | | | | exercise and give these tear needs some time to |
| so on. These injuries occur as a result of a strain | | | | heal. Exercises three to four times a week is |
| in the muscles or ligament causing torn knee | | | | required for strengthening knee exercise while |
| ligaments, torn knee cartilage, knee strain, | | | | stretching knee exercise can be done o a regular |
| ruptured knee tendon, knee fracture and many | | | | basis. |
| other knee related injuries. Most of the | | | | Knee swelling: These can occur as a result of a |
| symptoms associated with knee injuries include | | | | sudden blow or fall with the knee, maybe as a |
| knee pain, stiffness, swelling and bruising. | | | | consequence of sporting activities. An ice pack |
| We shall consider some of these injuries and | | | | can be temporarily applied with a wrapped cloth |
| some simple exercises that can effectively help | | | | then ensuing exercise like swimming and walking |
| to manage them. | | | | underwater makes it possible to relieve those |
| Knee fracture: This fracture can be caused by a | | | | pains without causing any more injuries to the |
| forceful blow to the knee usually during a fall or | | | | joint. |
| contact during sports. It sometimes causes | | | | There are also other exercises that could help in |
| serious pain, severe swelling, inability to walk and | | | | protecting the knee against injuries and pains. |
| withstand weight on the affected leg. Knee | | | | They include: |
| fracture can be temporarily managed by | | | | Hamstring stretching: With a standing position, |
| immediate application of ice to reduce swelling, | | | | keep one leg on the ground and the other leg on |
| while swimming exercise will help to relieve the | | | | the chair, bend forward and attempt to touch |
| pain on the affected knee. | | | | your toe, this exercise will help you strengthen |
| Ruptured tendon: Because tendons are primary | | | | your hamstring muscles. |
| tissues that attach muscles to bone, the | | | | Hip flexors stretch: This exercise is done by |
| quadriceps tendon and patellar tendon connect to | | | | stepping forward with the right leg, while bending |
| form one other tendon that covers the knee cap. | | | | the right knee to increase the stretch, then keep |
| Quadriceps strengthening exercise can be | | | | left knee slightly bent with the heel off the ground |
| recommended to tighten the muscles and | | | | and gradually push forward. Hold for like 30 |
| straightens the kneecap. | | | | seconds and repeat on the other side. The hip |
| Knee stiffness: Stiffness can cause the knee to | | | | flexor stretch tightens the muscles that affect |
| pull out of alignment, so stretching the muscles | | | | the knee bone alignment. |
| can help prevent injuries and can equally support | | | | Generally, exercises help in preventing knee |
| the knee to be flexible. It is very important to | | | | injuries and it aids in supporting the knee from |
| note that taking it slow and easy will do and avoid | | | | injuries. It is also important to seek a doctor's |
| overstretching that might cause muscle tear. | | | | advice before embarking on any of these |
| When muscles and tendons are overstretched, | | | | exercises. Drink lots of water to prevent |
| some microscopic tears occur. This is very normal | | | | dehydration and wear proper footwear is also |
| because as the tear heals the muscles essentially | | | | very vital in achieving results. |