Knee Injury
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Soft Tissue Knee Strain:

There are a zillion ways to hurt the knee and numerous structures to damage: cartilage, ligament, bone, and soft tissue. It is critical to get the right diagnosis so that the appropriate treatment is applied. One common sports injury is a dull knee pain that is made worse by certain activities. There is often some swelling after increased activities involving deep knee bends especially deep knee bends with weights, stair training or increase in stair climbing, or new or sudden increase in cycle activities. Rarely you can detect some instability in the knee joint with full bending of the knee. In expert experience the trajectory of the knee cap when the knee is fully bent is some times abnormal. There may be tenderness in the patellar (kneecap) tendon, swelling above and/or below the patella, and in some cases tenderness and increased size of the the tibial tuberosity ( the bump on the tibial bone below the kneecap where the kneecap tendon inserts on the large lower leg bone ). Usually there is no history of real trauma to the knee but matters can certainly get worse with a direct blow to the kneecap.

if all the structural components: cartilage, ligaments and bone are undamaged one can consider a very common overuse injury in which the symmetry problem is relatively weak quadricep muscles.

The overuse component of this injury is addressed by reducing or eliminating, temporarily, deep knee bend like activities. Reduce stair climbing to the absolute necessity. Stop deep knee bends especially with added weights. Reduce/stop cycle activities. Reduce/stop jump training or box training activities.

The symmetry focus is strengthening the anterior muscles of the upper leg, the quadriceps and stretching the posterior muscles, the hamstrings. Two good strengthening exercises are "door sitting" and "eccentric squats". Hamstring stretching can be accomplished with "floor-sitting toe touches" and the "hurdler's stretch".

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