What exactly is your knee?
The knee is comprised of five key components:
- Bones. The patella, femur, the tibia and fibula
- Cartilage. The medial and lateral meniscus
- Ligaments. The medial and lateral collateral ligaments (found on the outside of the knee.) The anterior and posterior cruciate ligaments.
- Tendons. These are an extension of the quadricep muscle and attach to the patella.
- Muscles. The quadriceps contracting straightens the knee. The hamstrings contracting bends the knee.
In addition to this there are fat pads, bursa, nerve and blood supply. There is definitely a lot going on.
Knee injury categories
Types of Knee Injury
From fractures and dislocations to patella tracking problems.
Patella Femoral Pain Syndrome
Patella tracking issues
What can you do to keep knee injury at bay?
There are some really simple things you can do to keep your knee injury at bay.
This includes preventative as well as proactive measures.
- Use a foam roller. Get onto it and roll out your quads, glutes and hamstrings
- Stretch. Be sure to stretch as a cool down at the end of your workout not as a warm up. Leave dynamic stretching and drills as a warm up.
- Use ice. If you’re knees are sore after training be sure to whack out the ice pack. This will help settle down any inflammation. Alternate between icing the front and the back of your knee.
- Rest. Know your limits! Sometimes you will need to take a day or two out of your training to help your body heal. You will come back stronger for it.
- Get a Massage. All of the tips above are awesome, and foam rolling is a must, however nothing beats a good pair of hands.