Have you ever hurt yourself while skiing?

Do you ever suffer from knee pain when you ski?

While the development of release binding has been very useful in reducing the incidence of fractures to a person’s lower leg bones, knee injuries are still common for skiers. The knee joint and its associated ligaments, menisci, and bony structures has been cited as causing 30-40 % of all alpine ski injuries.

While most knee injuries have a good prognosis (prognosis : probable course and outcome of a disease), some knee injuries can lead to significant functional impairment and may unfortunately terminate a person’s skiing career. Appropriate treatment of such an injury is essential for the best recovery possible.

The majority of knee injuries involve one or more of the knee’s ligaments, when a person is skiing. The MCL (medial collateral ligament) and the ACL (Anterior cruciate ligament) are the most common ligaments injured among this skiers. If you feel like you have injured your knee and are curious as to what your physician will test for, read through our list of sprain “Grades”… Below is a list of “Grades” that your physician may give to such a knee injury, each grade has a specific meaning based on a numerical scale.

Grade 1 : No laxity (ie. give) in the ligament when stressed. This essentially means that few if any ligament fibres are torn.

Grade 2 : Moderate laxity in the ligament, but there is a definite endpoint present. This means that some but not all of the ligament fibers may be torn.

Grade 3 : A complete give in the ligament occurs. All ligament fibres are torn.

If you notice any of the following symptoms after you have injured your knee get to a physician asap!

1.) Obvious deformity occurs at the knee

2.) Absolute inability to weight bear on the involved limb.

3.) A large degree of edema (swelling) in the knee joint within a couple of hours of injury

4.) An inability to bring your knee into full extension – ie to make it straight. This is sometimes referred to as “locked knee”

5.) Lastly, there is a severe tenderness when you press on a specific area of the knee.

As a result of such an knee injury, knee braces can help protect your knee from further injury. Not only can they protect your knee, they can provide meaningful support that to your knee if you suffer from knee pain in general, or even knee arthritis.

In conclusion, we hope that you never have a knee injury, but our goal is to teach you about knee injuries and how to help treat them if you have suffered one.

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Imagine for a moment, life without knees. You could not drive a car or ride a bicycle or climb a flight of stairs. And how would your doctor test your reflexes, by hitting you on the elbow with his little mallet? Without question, knees do have certain advantages. But they are also prone to problems. Sports such as running, skiing, and basketball do their share of damage to delicate knees. But even everyday activities such as scrubbing floors can cause problems. When knees hurt, it is most often a sign of overuse syndrome. Knees also suffer fractures, sprains, and bruises. In addition, they are a common target of arthritis. Here are some tips that you can consider to adopt to relieve your pain.

1. Become A Pedal Pusher

To stay in shape while protecting your knee, nothing beats a session on a stationary bicycle. Your knee can tolerate the range of motion that pedalling puts it through, and there is no impact. It also gives a good workout to the inner portion of the quadriceps. Be sure to set the bicycle’s tension at medium so that it causes no discomfort in your knees. It is also recommended adjusting the seat so that your knees are slightly bent when the pedals are closest to the ground.

2. Sit Pretty

When it comes to knee pain, it is not only how long you sit but also the way you sit that can cause problems. In particular, be wary of any position in which your knees are very flexed. If you have to sit for a long time, find a way to straighten your leg to disengage the kneecap from its groove and relieve the pressure.

3. Add Support To Your Shoe

An over-the-counter shoe insert can help relieve pain by taking pressure off your knee. It is especially helpful if you have fallen arches or you overpronate. Overpronation means you tend to walk and stand on the inside of your foot more than you are supposed to.

4. Take Baby Steps

Once your knee is feeling better, return to your normal routine gradually. You should experience no pain at all when going about your daily tasks before you try to do something more stressful, like play a sport. When you feel as though you are ready to take on a more strenuous activity, discontinue any painkillers that you may have been taking. That way, you will know if you are overdoing it because the medication is not masking your pain.

5. Cut Back

Limit any activity that might aggravate your knee. Obviously, you will want to restrict your participation in running and other bone-jarring sports at least temporarily. But you should also avoid prolonged sitting, and opt for elevators and escalators over stairs.

6. Upsize Your Thighs

You can protect your knee against future injury by strengthening the thigh muscle known as the quadriceps. It is recommended to try out this simple exercise called lunges. Step forward, bending the lead leg at the knee. Keep the back leg straighter. Hold for about 10 seconds. Return to original position, then repeat with the other leg. Do three sets of 12 to 15 repetitions per leg every other day.

7. Don’t Lock Up

Locking your knees puts unwelcome pressure on an already-aching joint. Try bending your knees just a little when you stand. At first, you will feel as though you are squatting, even if you have moved only a fraction of an inch. But if you look at yourself in a mirror, you won’t even notice it. The more you do it, the easier it will become. It is much better for your knees in the long run.

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Tube walking uses a simple plastic tube for exercising the knee. Learn about tube walking for knee pain with tips from an exercise therapist in this free health video. Expert: Anthony Baron Kirk Contact: www.pilatesraw.com Bio: Anthony Baron Kirk has instructor training from Stott Pilates and advanced specializations from the National Academy of Sports Medicine and The Chek Institute. Filmmaker: Paul Kersey

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Learn the “crossover” exercise for hip and kneearthritis pain treatment in this free aquatic therapy video. Expert: Rotem Agame Bio: Rotem Agame is an exercise physiologist, aquatic therapist, and a former professional swimmer; she has participated in the finals of the European swimming championship. Filmmaker: Danniel Fishler

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