Care for your knees and keep active with ease
Knee injuries are common, especially in sports. Australians are passionate about sports, so understanding knee injuries is crucial. What types of injuries can occur? How can they be prevented? What might a knee injury mean for your future?
Your knees are complex, supporting your weight and providing mobility, strength, and stability. Each knee joint consists of the thigh and shin bones, along with the kneecap. Cartilage lines the bones to ensure smooth movement, while the meniscus acts as a cushion, absorbing shock and protecting the joint.
Ligaments keep your knee stable. Two collateral ligaments on the inside and outside of your knee prevent sideways movement, while two cruciate ligaments inside hold the thigh and shin bones in place. One of these, the ACL (anterior cruciate ligament), prevents your shin from moving too far forward and is often injured in sports like football and netball.
When excessive force is applied to the knee, it can damage bones, cartilage, or ligaments. This may result in bruised or broken bones, stretched or torn cartilage, or a torn meniscus. Such damage can occur from direct trauma, like a fall or collision, or from sudden changes in direction or stopping.
Injuries can often be felt immediately and may be accompanied by a popping sound. Symptoms include swelling, heat, pain, and difficulty moving your knee. Unfortunately, long-term, traumatic knee injuries increase the risk of osteoarthritis, so prompt assessment of any new injury is advisable.
Injury prevention programs and proactive treatment are essential, with neuromuscular and proprioceptive exercises playing a key role in improving joint control, stability, and balance.
If you are at higher risk of knee injuries, such as through sports, consulting a chiropractor may help prevent injuries that could lead to significant short- and long-term issues.
How to find joy amid
difficult times
Has COVID-19 taken a toll on your mental
health? Do you feel sad or anxious, or worry
about the future? Have changes in your
work, social life, or finances caused you
stress? You’re not alone. A recent study by
the Black Dog Institute found that just over
three quarters of Australians surveyed felt
their mental health had worsened since the
pandemic began. But there is good news.
There are simple steps that can bring joy
back into your life.
Firstly, remember to be kind to yourself.
These times are unprecedented and
there’s no rule book. Listen to what your
body and mind need. Take time to rest and
get sufficient sleep. Dedicate moments
to simple pleasures and delight in your
favourite hobbies.
Move often. Catch the sun and bathe in
nature. Enjoy long and short walks. Hit the
gym for a healthy dose of happy hormones.
Swim at the beach or in your local pool.
Take yoga, Pilates, or Tai Chi classes − join
a group or try online tutorials. A focus on
your fitness will also help to lower the risk of
physical pain that often rears its head when
under stress.
Eat well. Nutrition nourishes your brain.
Choose a rainbow diet, one filled with a
variety of colours. This provides the vitamins,
minerals, and fats needed for brain function
and mental wellbeing. But don’t be rigid or
harsh; savour that piece of chocolate cake!
Engage the 80/20 rule − eat well 80% of the
time − remember food can, and should be,
therapeutic and delicious.
Reduce your stress. Ongoing tension wears
us down. This past couple of years has
provided little respite. One negative event
has followed another. Even when we’re not
fully aware of it, harmful stress can exist.
So…
Catch up with loved ones and plan regular
social catch-ups; whether it’s in-person
or online, keeping in contact with people
is very important for your mental health.
Keep a daily journal. Practice slow, deep
and rhythmic breathing. Be mindful, fully
in the present moment. Meditate, dance,
sing, bake, cuddle animals, volunteer.
Read an inspiring book. Watch the sun
rise or set. Plan and take a holiday. Find
those things that bring you calm and
schedule them, regularly.
There is much you can do to protect your
mental health and find joy, but if you need
expert help, reach out. We can put you in
touch with the right health professional.