The knee joint is a complex structure that is made up of 3 main bones: the shin bone (tibia), the thigh bone (femur), and the knee cap (patella). The knee joint keeps these bones in place and is vital for movement. It is also one of the most stressed joints in the body, leaving it more vulnerable to injury.
Read on
Each of the ends of the bones in the knees is covered in cartilage to protect the bones and let the joint move smoothly. Between the bones, there are 2 pieces of cartilage called menisci. These are the knee's shock absorbers and help cushion the joint from impact.
The knee joint is held together by ligaments, muscles and their tendons.
There are four main ligaments in the knee:
- The anterior cruciate ligament (ACL)
- The posterior cruciate ligament (PCL)
- The medial collateral ligament (MCL)
- The lateral collateral ligament (LCL)
The cruciate ligaments help limit sideways movement of the joint and support against unusual movement. The collateral ligaments control back-and-forth movement in the joint.
The primary action of the quad muscles at the front of the thigh, is to straighten the leg at the knee. These four strong muscles all connect to the top of the knee cap via a tendon (suprapatellar tendon). Overuse of this tendon – or local trauma – can cause inflammation of the tendon, called tendinitis, plus inflammation of the bursa under the tendon, called bursitis.
Another bursa is located under the tendon connecting the knee cap to the shin bone, the infrapatellar tendon. This area is prone to injury from any biomechanical misalignment. Inflammation of the infrapatellar bursa is also known as ‘clergyman’s knee’, due to excessive kneeling
Common Injuries In The Knee
The knees are frequently injured due to the stress of frequent starts, stops twists and turns applied to the joint during exercise.
Ligament Injuries
The most common injury in the knee is a ligament injury. This normally occurs from an accident, whether a slip, trip or fall. The ligaments’ main role is to stabilise the knee, so if the knee experiences a sudden twisting motion, a rapid change in direction, or an incorrect landing from a jump, this may cause a ligament injury. Sometimes you can hear a pop, or a snap followed by swelling and a loss of range of motion. It is important to see a physiotherapist/ sports therapist who can examine your knee to diagnose which ligament is damaged and how badly, so we can treat it sooner rather than later.
Meniscus damage
Another common injury is to the meniscus (shock absorbers) of the knee. This can happen from general aging where the meniscus has become weak and tears after an awkward turn during normal day to day activities. Or it can happen during sports where the knee twists and pivots. You will normally feel pain, stiffness, locking and a decreased range of motion.
Meniscus damage can take time to heal and can get worse over time if it isn’t treated properly by a physiotherapist/ sports therapist. It is crucial to have a proper assessment to determine the best course of action.
Overuse injuries are also common including ‘runners’ knee’ or osteoarthritis.
Runner’s knee
This injury is common in runners and cyclists. You often have a dull pain around the front of the knee and can feel like a rubbing, grinding, or clicking sound in the knee cap. Your physiotherapist/sports therapist can help treat runners’ knee through a combination of massage and acupuncture. This will help relieve some of the pain and break that viscous cycle.
Osteoarthritis
This is another wear and tear problem for the cartilage in the knee. It causes the cartilage to thin and the surfaces of the joint to become rougher, which means that the knee doesn’t move as smoothly as it should, causing it to feel painful and stiff. It may be aggravated by poor biomechanics, previous injuries, overuse, or the simple effect of years of living. The symptoms can be relieved through orthotics, exercise, and pain-relieving treatments.
Excess Weight
In normal walking the knees are in front of and behind the torso of the body, where most body weight resides. This means that your body weight exerts leverage on the knee, in exactly the same way a spanner does on a nut. That leverage creates four times your body weight on your knees, just from walking.
That leverage increases to a multiple of nine when we squat, so every extra stone puts nine extra stones on the knees.
If we carry excess weight, it will be the knees that will suffer the most
Looking after yourself and keeping healthy will most likely keep your knees healthy too. Getting help sooner rather than later will also help massively with recovery time and getting you back to your day-to-day pain-free activities.
If you are suffering with knee problems, you really need to see a physiotherapist / sports therapist to correctly diagnose and then provide the best treatment possible.
Call 01889 881488 Now
Erica, Jean and Charlotte will be happy to help
Can a disc slip? The simple answer is no.
It’s a layman’s term that is unfortunately very misleading.
“My disc has slipped out, can you put it back in” is not an uncommon conversation opener on the telephone. Of course, it’s quite difficult then to get the caller to understand that this can’t actually happen.
If you want to understand more about the spine’s anatomy and how we can help, then read on
Let’s look at the spine’s anatomy and in particular the role of the disc.
The spine is made up of 7 cervical (neck) bones called vertebrae, 12 thoracic (middle) vertebrae and 5 lumbar (lower) vertebrae. The top 2 vertebrae in the neck are a little bit different, so putting those to one side, between each pair of the remaining vertebrae there is a disc, the purpose of which is to provide shock absorption and allow movement. The disc itself is attached strongly to the vertebrae and cannot slip out.
- Disc
- Vertebrae
- Disc bulge compressing spinal column
A disc is made up of a tough fibrous structure on the outside, layered in exactly the same way we make cross ply tyres. On the inside there is a soft, crab paste like moist material. As we age this tends to dry out. There are also end plates in contact with the vertebrae.
The disc is 70% to 90% water, so making sure you are well hydrated is very important to disc health.
There are two major types of damage to these discs. The first is when the disc is overloaded sufficiently to cause a protrusion, or bulge in the outer wall, as in the MRI above. This is similar to what you see on the side of a car tyre when it has hit a curb. Sometimes this is referred to as a slipped disc. It’s not possible to just push the bulge back in, but specific exercises can help to relocate this and over time the disc may heal itself.
The second, and more serious damage is when the overload has been sufficient to rupture the outer fibrous structure and force the inner material to squeeze out. This is called a herniated or ruptured disc.
What Are The Implications Of A Disc Bulge Or Herniated Disc?
A disc bulge will cause pain if it is central and compresses the central spinal column, or if it bulges to one side into the exiting nerves. In either case, if the compression is significant enough, it will cause pain and / or numbness and weakness and possibly loss of control in the limbs.
If the disc bulge is central it could cause problems down both sides of the body. If the bulge is on one side, it will only cause problems on that side.
If the disc has been ruptured, or herniated, the same problems with compression of the central spinal column and exiting nerves can occur. In addition, if chemicals from the inside of the disc come into contact with the nerves, it can cause severe pain even without any compression of the nerves. In such cases a course of anti-inflammatories will most likely be prescribed.
Can Physiotherapy Treat A Disc Bulge or Herniated Disc?
In many cases a bulging disc and a herniated disc will over time heal itself. The time required may depend on the severity of the problem and may take from weeks to months to resolve. Physiotherapy treatment can help reduce the pain much more quickly. The key is to get an accurate diagnosis through a physiotherapy assessment, possibly needing an X-ray or MRI. Treatment can include specific exercises to help reduce the bulge, Gunn IMS dry needling, electro- acupuncture, laser, shockwave, core stability rehab and postural rehab. Manipulation is contra indicated. In severe cases, surgery may be needed.
If you have suffered a recent back injury or had a long term problem then it’s advisable to get your condition assessed and treated. We have extensive skills in treating spinal pain and clients travel from all over the UK and abroad to seek our help.
If you are in pain, we can help CALL NOW 01889 881488 Jean, Erica or Charlotte will be happy to help.
Retirement and getting older are inextricably linked, but ageing does not have to be. The latest research is getting closer to not only slowing but potentially reversing the ageing process.
(First published Daily Telegraph 19th August 2023)
"Most people, if asked would they like to live longer, would say no because they are fearful of extending their suffering in old age. But what if living longer and healthier was a reality? Most would undoubtedly jump at the chance.
The good news is that our knowledge of the ageing process is rapidly increasing, helped by advances in AI. Every day we are getting closer to reversing the ageing process, and the benefits will be extending our healthy lifespan, making a long, active and youthful retirement a reality.
Since I wrote my first book, ‘The 4 Keys To Health’, there have been massive strides forward in our understanding of how our bodies and minds work. Not surprisingly, this makes the whole subject of ageing a complicated puzzle, and as always, there are differing views. Thus, for the layman, finding the optimal pathway through this minefield is a near-impossible task.
My aim, therefore, is to provide a simplified and easily digestible roadmap for all by incorporating the latest knowledge in my 4 keys health model, and I will incorporate this in the second edition of my 4 Keys To Health book. In the meantime, I am available for consultation for those who wish to make positive changes now that can provide benefits later in life."
This article was featured in the Telegraph, if you are looking for help in your retirement, please consider speaking with Nicky and the team - Contact us here.
Lowri Walker Joins The Team At Nicky Snazell’s Wellness & Physiotherapy Clinic
We are delighted that Lowri Walker has recently joined our physio team. She brings with her a masters in physiotherapy and a very competitive spirit, having Captained the England University Football Team and played for both Wolves & Aston Villa.
Hello! I’m Lowri, I graduated from the University of Birmingham with a Masters in Physiotherapy in 2021 following an undergraduate programme of Sport and Exercise Science beforehand.
I first got into physiotherapy after suffering many little injuries growing up as I was playing a lot of football. I was fascinated with how everything was connected and how effective simple treatments could be. However, I wanted to get a general basis of knowledge and learn about the science, biomechanics and physiology before jumping into physio straight away. I worked in the NHS for seven months before moving to a private clinic to treat patients from a sport and leisure background over the last year or so. I now find myself here at Nicky Snazell’s, where I treat a wide variety of injuries, sports injuries and pains. I enjoy working with sports injuries, chronic conditions and anything musculoskeletal to be quite honest! I grew up in a seaside town where everybody knows everyone, so I find it easy to talk to people and build strong rapport, which I find helpful in treating injuries. I like to take a holistic approach when it comes to treating patients, I often think outside of the box and sometimes, the smallest changes in our lives make the most significant impact.
Outside of work, you’ll find me in the gym or on the football pitch (when I am not injured myself, ha!), previously having played at Aston Villa Women and Wolves Women. A highlight in my career was scoring a bicycle kick against West Brom. You will be glad to know I am a Liverpool fan, though. I also work with high-performing young athletes at a University, with a main focus sport being Judo. I also enjoy spending time with family, friends and walking the dog.
This article discusses why resistance bands are ideal for physiotherapy and muscle toning and what you need to consider. In addition, we explain why bands are an excellent tool for assisting your healing and ongoing wellness.
Post and during physiotherapy, Pain Relief Clinic sometimes recommend resistance bands because they support the healing process by allowing gentle extension of limbs and joints under slight tension. We find this is particularly true of swimmers, Tennis and Rugby players. In addition, the movements do not need to be lateral, like those we get from hand weights, which is essential because many recovery exercises, such as the shoulder, sometimes ankles, and knees, can be more rotational, and bands can support this.
Completing sports massage before using bands can also help. Sports massage manipulates the area, improves blood flow, promotes movement, and loosens the joints, so using it in conjunction with resistance bands can shorten recovery and aids healing.
Here are five reasons to use a resistance band for physiotherapy
One - They are light, so post-manipulation or during recovery, handling the weight of a band is easier than a hand weight. The range of exercises is surprisingly high; here are some examples from Mirafit. However, make sure you ask your physiotherapist for specific activities aligned with your condition and refer to the example exercises once you are back to strength.
Two - Resistance bands are low cost, so they are ideal for clients who may only need them for a short time. The cost of bands vs other equipment makes them an excellent solution for any budget. In addition, they are cost-effective for suppliers to send and deliver.
Three - You can put them in your bag or pocket, and being able to transport the bands so easily means if you need to do stretches at work or while away on holiday or business, you can. Bands roll up into almost nothing. So they are an ideal conditional exercise tool.
Four - There are various resistance levels as you recover, so choosing a pack with multiple resistances means selecting the band's intensity with whatever your physiotherapist recommends or you are comfortable using.
Five - Controlled movement, when recovering from injury, the best types of activity are controlled and not jerky. You can ease into the movement and repeat to build muscle tone and strength with bands. It is better to go lighter and then gently increase to heavier bands. Doing this limits the chance of pushing yourself too quickly and hindering recovery.
What to look for in resistance bands
Choosing a resistance band can be a challenge. However, if you want to use brands for exercise beyond recovery, then packs can be helpful, as you receive a range of strengths for building strength and muscle tone.
Resistance bands are available in various strengths, so it is worth discussing the requirements with your physiotherapist. Some companies like Mirafit sell packages to help you.
Consider all options, but it is worth reviewing these Mirafit bands to help you with your exercises.
Why is muscle tone important?
It is essential because muscle tone supports the joints and skeletal structures, reducing wear and tear on joints. Muscle tone from exercise is even more critical as we age for general health. Cardiovascular and mental health are said to be improved by exercise. Bands can help enhance suppleness, resulting in greater mobility and joint health. For wellness, Pain Relief Clinic provides a health maintenance plan for regular checkups. We also cover sports injuries, so if you have questions about sports injuries, please use the page to find out more.
Summary
Resistance bands are a superbly versatile exercise solution ideal for recovery, tone and building muscle in a controlled fashion. Remember, this should be under supervision, with instruction from a trained professional, such as your physiotherapist.
If you are in pain or are looking for answers on improving your tone and general health, contact Erica and the team to make an appointment with us in our beautiful Stafford clinic, where we will welcome you to discuss your needs and work to resolve any pain you might have.
If you found this helpful article, check out our other health blogs,
also available on the website.
In this article, we outline massage therapy and what it is. We discuss the types of massage and provide links to other pages which make for useful reading.
What is massage therapy?
Massage therapy is a general term for massage, although sometimes therapy describes more purposeful massage which can be associated with Sports Massage, if you are interested in this type of massage therapy visit our Sports Massage page.
- Sports massage - is designed to manipulate the area of pain to promote recovery and blood flow. This can be specific areas determined by need.
- Facial massage - works around the head and face, the neck
- Full body massage - As described, is more of a full experience. It is more spiritual and focused on wellness.
In this article, we outline massage therapy and what it is. We discuss the types of massage and provide links to other pages which make for useful reading.
Why is massage a therapy?
Massage is a therapy because it has healing properties and is conducted by trained professionals to UK standards. This is to ensure that the therapy is provided in the right ways for the right issues. Your trained professional will ensure that you receive the best therapy for your condition and your needs.
Who uses massage therapy?
Anyone can benefit from massage therapy, regular people, the elderly, and sportsmen and women. Massage can help them all, by conditioning muscles and joints, loosening tense areas and tightness that could otherwise become a longer-term issue. Massage can help reduce the cause of pain, and it can prevent injury by promoting suppleness and movement.
How can I book massage therapy?
Simply get in touch with us and we can book you in for your first session, where we can discuss your needs and arrange a schedule to provide you with the best massage therapy for your individual situation.
You can also call us on 01889 881 488
Who doesn't love the feeling of a good night’s kip?
Yet, many of us complain either of not getting ENOUGH sleep or good enough QUALITY of sleep to have us springing out of bed like a child on Christmas morning, ready to take on the day.
While sleep is far too complex a topic to sum up in numbers only, being aware of some of the basic statistics about sleep can help you to grasp just how prevalent a problem sleep deprivation is, and how a lack of Z’s can have a much wider impact on your health than you may expect.
the stats
- Approximately 10-30% of adults struggle with ‘chronic insomnia’, rising to 30-48% in older adults
- Women are 40% more likely to experience chronic sleep deprivation relative to their male counterparts
- 5 million Brits routinely have less than 5 hours of sleep per night
- Over £40 billion is lost to the economy annually due to sleep deprivation
- In a 2007 study of 10,000 people, those with insomnia were five times as likely to develop depression as those without.
- According to a 2004 study, people who sleep less than six hours a day were almost 30 percent more likely to become obese than those who slept seven to nine hours.
WHY IS SLEEP SO IMPORTANT?
Other than feeling energised and well rested, sleep is CRUCIAL for a number of our bodily processes, including ‘cognitive processing’ (the organising and retaining information), hormonal rebalancing and growth and repair, to name a few.
As physios, we are primarily interested in a hormone called ‘growth hormone’, which gets released into the blood stream during REM (Rapid Eye Movement) sleep to help repair soft tissue structures all around the body. Routine disruption to your sleep cycle therefore, doesn’t just leave you feeling dog-tired; it can also have a significant impact how well you heal from injury, and can adversely affect subsequent pain levels.
WHAT IS GOOD ‘QUALITY’ SLEEP?
The recommended number of sleep hours for the average adult is 7-9 hours, but why is this so universal?
Sleep as a process can be broken down into 4 key stages, with a whole cycle taking approximately 4 hours to complete. For optimal sleep, it is recognised that most people need to complete 2 full sleep cycles per night, ideally undisturbed!
When we consider 3am trips to the bathroom, snoring partners, pets in the bed, late night working, and too much caffeine, that earlier statistic doesn’t appear to be so shocking now does it?
So what can you do to set yourself up for sleep success?...
TOP 5 TIPS FOR A GREAT SLEEP
To set yourself up for a great night sleep, it’s best to think of easy and manageable changes you can make immediately to help your tune into your body and brain clock.
- Set a firm time for sleep and for waking
Setting a firm routine for when you go to bed and when you wake isn’t just for children. Following a set time, across a 7 day week, helps to tune your body and brain clock into a regular rhythm, signalling when it’s time to sleep and when to rise. After some time, this rhythm becomes engrained, making it automatic.
- Check your room temperature
When asleep, our body temperature naturally reduces by 1-2 degrees, therefore ‘overheating’ can be a common cause of sleep disruption. Turning your bedroom temperature down to an optimal 18 degrees avoids disturbance to your sleep by keeping your body temperature more stable.
- Utilise your sense of smell
Certain smells can help to induce sleepiness. Placing calming smells like lavender (pillow spray, essential oils) in the sleep environment / bedroom can help to trick your brain into winding down for sleep.
- Don’t eat at least 2 hours before bed
Ingesting food close to bedtime signals “wakefulness” to the body/brain, as there is now a need for food to be digested. Where possible, have your last mouthful 2-3 hours prior to sleep, which includes milk in coffee/tea.
- The two S’s rule
Your brain makes connections between spaces and activity. Try and utilise the bedroom for the two S’s - sleep and sex only. Where possible, keep laptops, iPads and mobiles out of the bedroom to limit the temptation for late night working/ scrolling.
If your poor sleep is due to Pain through back, legs, hips or neck for example then you can consider seeing a Physiotherapist at Pain Relief Clinic to help relieve this pain for more undisturbed sleep.
If you are stressed, then you can also consider a massage at our Stafford clinic.
If you found this article useful, check out our other health blogs,
also available on the website.
As we watch the war in Ukraine, with its ongoing devastation and atrocities, it’s inevitable that we will become numbed to the never ending bad news being delivered to us every day. Luckily for us, the war can be turned off with the touch of a button.
But for Ukrainians it’s real and it’s there 24/7.
The implications of that reality came close to home, when I met one of the team who helps look after our grounds. Alina was a Professor of Mathematics in her home town of Zaporizhzhya when Russia invaded. Her family of husband and two daughters had to make what must have been a terrifying decision of splitting the family, so that Alina could escape and get their daughters to safety, while her husband stayed behind to help the fight.
You Can Also Help
Whilst we are facing some tough times in the UK, it’s nothing in comparison to what the average Ukrainian is facing every day with bombs and missiles falling and devastation left behind. That’s why we decided to help Ukraine with monthly donations from the clinic. In addition, we decided to have a special offer on all of Nicky’s books and the bespoke sterling silver jewellery, with 100% of the revenue going to help the people and animals suffering in Ukraine.
These Items Are Being Sold Below Cost
Both Nicky’s books and the bespoke silver jewellery would make an excellent gift for Christmas, or why not just treat yourself?
We guarantee 100% of the money paid for the books or jewellery
will go to support Ukraine.
One of the first questions any patient asks when obtaining an injury is ‘how long until it gets better’... If only an answer were simple.
Unfortunately, when it comes to the shoulder joint, the answer isn’t straightforward at all because your shoulder is one of the most complicated joints in your body.
To achieve the wide range of movement that the shoulder provides, it requires a combination of muscles from body to shoulder blade (scapula), body to arm bone (humerus) and shoulder blade to arm bone. Due to this complexity, it is one of the most susceptible joints in the body to injury.
The shoulder is made up of three bones, the upper arm bone (humerus), the shoulder blade (scapula) and the collarbone (clavicle). There are joints between the clavicle and scapula and between the scapula and humerus.
The stability of the shoulder is predominantly controlled by four muscles, commonly known as the rotator cuff. They are tasked with keeping the joint properly centred and located.
These are
- Supraspinatus
- Infraspinatus
- Subscapularis
- Teres Minor
Common Shoulder Problems
The most common shoulder injuries are:
- Rotator cuff tears/tendonitis
- Impingement
- Instability
- Frozen Shoulder
- Bursitis
- Osteoarthritis
Rotator Cuff Tears
The rotator cuff muscles and tendons are an important part of the shoulder and are tasked with keeping the bones of the joint together across its wide range of motion. Rotator cuff tears account for more than 50% of shoulder injuries and are most common in people who repeatedly perform overhead motions. Thus athletes involved in sports such as swimming, racquet sports and weight lifting, which all require repetitive overhead movement, are particularly prone to injury.
Typical symptoms of a rotator cuff tear will be pain at night disturbing your sleep, and probably some lessening of pain during the day, although any overhead movement or even reaching behind your back is likely to be painful. You will also probably experience weakness in the affected arm. If left untreated, the pain will most likely increase over time.
Keen athletes may be tempted to continue in their favourite sport, in the hope that the pain will recede, but this will most likely aggravate the situation and, over time, may make the condition worse. If you suspect a rotator cuff tear, it is strongly advised to seek help from a qualified physiotherapist or sports therapist as soon as possible, as some conditions, such as a full-thickness supraspinatus tear, can become irreversible if left too long.
Impingement
Rotator cuff tendons can become trapped between a bony projection of the shoulder blade called the acromion and the top of the humerus (arm bone). Particularly prone is the supraspinatus tendon, this muscle is responsible for moving the top of the arm sideways from the body for about the first 15 degrees of arm movement.
Impingement problems can be caused by a number of factors, including:
- Loss of scapula – humeral rhythm
- Nerve interference or injury from the neck to the shoulder, causing abnormal movement of the shoulder
- Poor posture
- Tears and inflammation of tendons
Instability
Recent dislocation, sudden injury or overuse can each cause shoulder instability. The head of the upper arm bone can glide out of the shoulder socket (glenoid). This can occur when the capsule and ligaments that have the role of stabilising the shoulder in the socket have not healed properly and remain stretched making them too loose to keep the shoulder stabilised. This can result in repeated dislocations.
It is, therefore important to seek treatment. Rehabilitation and soft tissue work can be provided by qualified physiotherapists or sports therapists to help strengthen the muscles and ligaments and help to gain stability around the shoulder joint once more. It is advisable to seek help sooner rather than later.
Frozen Shoulder
This condition, medically described as adhesive capsulitis, can literally develop overnight. The capsule of the joint becomes inflamed and stiff, resulting in restricted movement. Eventually, the shoulder ‘freezes’ and becomes immobile for a few months to a year.
However, a frozen shoulder does typically progress in three main stages:
- Freezing stage- any movement of your shoulder causes pain, and your shoulder's range of motion starts to become limited.
- Frozen stage- pain may begin to diminish during this stage. However, your shoulder becomes stiffer and moving it becomes more difficult.
- Thawing stage- The range of motion in your shoulder begins to improve.
Bursitis
A bursa is a fluid-filled sac that act as a cushion to stop friction between the muscles and bones as they glide over on another. You have several in your shoulder, one being one of the largest in the body which is located towards the top of the arm.
After an excessive repetitive motion of the shoulder, the bursas can inflame and swell. The pain is normally a gradual onset located on the outside of the shoulder which can spread down the arm. It can become more aggravated when lying on the shoulder or if you’re using your shoulder anywhere from 60-90 degrees up and outwards.
When treating Bursitis, the aim is to control the inflammation. If you don’t seek help, often the pain will become worse and become impinged.
Osteoarthritis
This is when the normally smooth cartilage that covers the ball and socket joint diminishes after constant friction leaving bone to grind against bone. It develops slowly and the pain worsens over time, normally after chronic wear and tear or work injuries. Symptoms may include swelling, pain, and stiffness.
Osteoarthritis is a chronic problem which cannot be resolved, but the symptoms of the condition are amenable to pain-reducing treatment.
Every shoulder injury will present differently, and everyone’s perception of improvement will be different too. For example, one patient may be over the moon for gaining an extra 10 degrees in pain-free shoulder motion. Whereas the next will be happy only when gaining their full range of motion back.
Many biological, psychological, and social factors are involved during the recovery process after a shoulder injury.
If you are suffering from shoulder pain, we can help
Call 01889 881488 Now
Jean, Erica & Charlotte will be happy to help
The knee is the body’s largest joint and made up of four bones; the shin bone (tibia), the thigh bone (femur), a smaller bone on the outside of the leg (fibula) that attaches to the shin bone and helps support body weight, and the knee cap (patella). The knee joint is called a hinge joint, as it can bend, straighten and twist.
Each of the ends of the bones in the knee are covered in cartilage to protect the bones and let the joint move smoothly. Between the bones in the knee, there are 2 wedge-shaped pieces of cartilage, called meniscii. These are the shock absorbers and help cushion the joint from impact.
The knee joint is held together by ligaments which make the joint stable. There are four main ligaments in the knee. There are the collateral ligaments which run down the sides of the knee, which help to limit sideways movement of the joint and support against unusual movement. Then there are the cruciate ligaments, which are inside the knee and cross each other, to control back and forth movement in the joint.
Another factor in knee stability is muscles which also provide power and are the reason the joints can move. The knee is surrounded by strong muscles. The quadriceps are the front thigh muscles and they work to straighten the knee. If they are weak then this can lead to instability of the knee and kneecap. The hamstrings are the muscles on the back of the leg and their job is to bend the knee.
Which are inside the knee and cross each other, to control back-and-forth movement in the joint.
Another factor in knee stability is muscles which also provide power and are the reason the joints can move. The knee is surrounded by strong muscles. The quadriceps are the front thigh muscles and they work to straighten the knee. If they are weak then this can lead to instability of the knee and kneecap. The hamstrings are the muscles on the back of the leg and their job is to bend the knee.
Common knee injuries/conditions:
Knee ligament injuries – Normally from an accident, whether a slip, trip or fall. As mentioned above there are several different ligaments that support the knee. If you think you may have injured one, it is important that you see a Physiotherapist/Sports Therapist who can examine your knee to diagnose which ligament is damaged and how badly.
Osteoarthritis - wear and tear of the cartilage in the knee is called Osteoarthritis and is a common cause of pain. It may be aggravated by biomechanics, previous injury, overuse or the simple effect of years of living. Osteoarthritis symptoms can be relieved with orthotics, exercise and pain-relieving treatments.
Cartilage injuries – often caused by sudden twisting, the cartilage between the knee can get damaged. If this is the case the knee needs strengthening and there may be a chance that surgery is required. It is crucial that you have a proper assessment to determine the best course of action.
The Impact of Leverage
When we can’t undo a tight nut, we reach for a longer spanner to give us more leverage. It’s a concept we all understand.
This same leverage principle applies to our knees as well because for most of the time the centre of our weight is not directly over our knees. Try looking sideways in a mirror and bend your knees and you will see that your knees are in front of the trunk of your body. Hence your body weight is applying leverage on your knees. As you bend your knees further, your knees get further in front and the leverage increases, just like using a longer spanner.
The implications of this leverage are that in normal walking your knees have to support 4 times your weight. If you crouch down it can go as 9 times your weight. No wonder then that if we carry excess weight, our knees will take the brunt of that, which means that knee problems are likely to be more likely with excess weight.
The good news is that most of us have the capability to do something about our weight. A simple change in diet and a bit more exercise is all it usually takes. And, of course, the motivation to do this.
Most common knee injuries in sports
The knees are frequently injured due to the stress of frequent starts, stops, twists and turns applied to the joint during exercise.
- The most common injury in the knee is knee ligament injuries. This normally occurs from an accident, whether a slip, trip or fall. The ligaments’ main role is to stabilise the knee so the knee might experience a sudden twisting motion, a rapid change in direction, or an incorrect landing from a jump. Sometimes you can hear a pop, or a snap followed by swelling and a loss of range of motion. It is important to see a physiotherapist/ sports therapist who can examine your knee to diagnose which ligament is damaged and how badly, so we can treat it sooner rather than later.
- Another common injury is to the meniscus (shock absorbers) of the knee. This can happen from general aging where the meniscus has become weak and tears after an awkward turn during normal day to day activities. Or it can happen during sports where the knee twists and pivots. You will normally feel pain, stiffness, locking and a decreased range of motion.
- Meniscus damage can take time to heal and can get worse over time if it isn’t treated properly by a physiotherapist/ sports therapist. It is crucial to have a proper assessment to determine the best course of action.
Overuse injuries are also common, including ‘runners’ knee’ or osteoarthritis.
- Runner’s knee is common in runners and cyclists. You often have dull pain around the front of the knee and can feel like a rubbing, grinding, or clicking sound in the knee cap. Your physiotherapist/sports therapist can help treat runners’ knee through a combination of massage and acupuncture. This will help relieve some of the pain and break that vicious cycle.
Looking after yourself and keeping healthy will most likely keep knees healthy too. Getting help sooner rather than later will also help massively with recovery time and getting you back to your day-to-day pain free activities.
If you are suffering with knee problems, you really need to see a physiotherapist/sports therapist sooner rather than later to correctly diagnose and then provide the best treatment possible.
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