Download Free Knee Injury Guide

STAYING IN
THE GAME: Ways to Keep
Knee Injuries
From Slowing
You Down
1321 S Andrews Ave | Ft. Lauderdale, FL 33316
954-467-1900 | www.frankchiro.com
Let’s face it, at some point, most of us will experience some type of knee pain in our lives.
With sports, exercise and many of the other
activities we engage in, any of these pursuits can
eventually cause muscle strains, tendinitis, and
more severe injuries to ligaments and cartilage in
and around the knee. For some, knee pain can
become so severe that it can limit daily activities.
For others, mild knee pain may turn into a constant
hindrance to an active lifestyle.
Having a knee injury does not mean you are out of the game. Research shows that many injuries that occur
can be managed and healed through chiropractic care and natural remedies, avoiding the high cost of
surgery, medications, and downtime.
The body is an incredible network of highly interconnected parts. When everything is in balance your muscles,
ligaments and tendons all work together to allow for painless, almost effortless movement and flexibility.
Unfortunately, once a chain in the link is weakened or injured, many things can begin to go wrong. These
injuries and imbalances occur when muscle strength and functionality along the inter-connective chain is not
equally efficient. This condition alters the body’s ability to move fluidly and puts unwanted strain on other
muscles, tendons, ligaments, and joints. Throwing the body out of perfect alignment results in pain and
possible injury.
What Is A Knee Injury
Common knee injuries are a major problem and caused rather innocuously. From poor body management to
repetitive strain and pressure, knee problems are overly common, and they tend to be debilitating and harmful
conditions.
However, with the help of the right training and preparation you can make sure that knee issues are going to
become a thing of the past, starting today. A massive problem with knee injuries is not knowing how they
initially occurred – we’ll let you in some of the most common issues.
Likewise, we’ll look at how you identify the issue, how you can find out where the starting point of the damage
is (it’s not always the knee) and also why immediate treatment is vital if you want to get help.
Whatever you do, though, don’t disregard seeing a professional. While surgery is not always going to be the
best option - we want to avoid going under the knife here – it’s always best to see a professional!
Types of Knee Pain
KNEE LIGAMENT INJURIES
The ligaments are what connect your thigh bone to your
lower leg bones. They hold your bones together and keep
the knee stable. Knee ligament sprains and tears are very
common sports injuries, and can occur to the anterior
cruciate ligament (ACL), posterior cruciate ligament
(PCL), and medial collateral ligament (MCL). Any of these
injuries can result in moderate to severe knee pain.
One of the most common of the three is the medial
collateral ligament (MCL). This injury is classified as a
sprain or strain. A sprain refers to a ligament injury as
opposed to a strain that relates to a tendon or muscle
damage. All sprains are graded on a scale of one to three
with a number three sprain being complete tears. Located
on the inside of the knee this injury often occurs when an
athlete is hit on the outside of the knee, forcing the knee
inward. Although MCL sprain sounds severe, most can be
THE KNEES HAVE IT
#1 SPORT INJURY
Knee injuries comprise about
55% of all sports injuries and
approximately one-fourth of
all problems treated by
orthopedic surgeons.
Runners are not the only
victims of such injuries; they
also strike cyclists,
swimmers, people who
practice step aerobics, and
football, basketball, and
volleyball players.
http://www.foxnews.com/
story/2009/06/19/top-10sports-injuries.html
treated without surgery.
An injury to the anterior cruciate ligament (ACL) usually occurs when the leg is twisted or from a pivoting
motion. This type of ligament injury may cause the knee area to be susceptible to repeat injuries and knee
instability and therefore often requires surgery. The other type of ACL injury occurs when the twisting or
hyperextension force to the knee may result in a tibial spine fracture where the ligament was attached to the
bone is pulled off. This fracture often requires surgery but may also be treated if the knee is immobilized in a
cast.
KNEE CARTILAGE TEARS
Other injuries called tears, can take place in the cartilage of the knee. Cartilage is a semi-hard (durable, but
flexible) tissue located at the tips of the bones. Within the knee cartilage are
two menisci on both sides of the knee joint: the medial meniscus found in the
interior of the knee and the lateral meniscus located on the outside of the
A SHOCKING TWIST OF EVENTS
knee. This condition called “meniscus tear,” happens when a tear occurs in
March 31, 2013, in the first half of an
the knee cartilage.
Elite Eight game against Duke, Kevin
Ware of the Louisville suffered a
RHEUMATOID ARTHRITIS OF THE KNEE
compound fracture from an awkward
landing attempting to block a threeRheumatoid arthritis, an autoimmune disease, causes the tissue around the
point shot. The graphic image of a leg
joint to become inflamed and stiffened. Chronic swelling often leads to
injury, protruding out of his right shin
damage and loss of cartilage. Rheumatoid arthritis represents only about 10
was shared worldwide with the news
percent to 15 percent of all arthritis cases.
of the game. Thankfully, after having
surgery, that lasted two hours, Ware
began his recovery with a new rod
KNEE OSTEOARTHRITIS
inserted into his tibia. The team
Osteoarthritis, one of the most common types of arthritis, progressively
players dedicated the game to Ware
by beating Duke 85–63.
wears down the cartilage in the knee joint in individuals 50 years of age and
older. After 50, the result of osteoarthritis can gradually worsen overuse of
https://en.wikipedia.org/wiki/
the knee. Breakdown of cartilage can cause pain, limit the range of motion,
Kevin_Ware
stiffness, swelling, tenderness, deformity and weakness.
Other contributors to osteoarthritis include age, weight, previous injuries,
genetics, infections, and illness. Sports injuries including wear and tear from
physical work in occupations are other causes to Osteoarthritis as well.
RUNNER’S KNEE
Patellofemoral pain syndrome (PFPS), or runner’s knee, was so named because it is common among athletes.
Running can cause stress and irrupted the
kneecap (patella) rests on the thighbone.
This pain can also be caused by a direct
blow of the kneecap. Symptoms of runner's
knee include soreness behind or around the
patella, usually toward its center. You may
feel pain toward the back of the knee, a
sense of cracking or that the knee's giving
out. The pain occurs when ascending or
descending stairs, squatting, or sitting with
flexed knees.
JUMPER’S KNEE
Patellar tendinitis (jumper’s knee) is a pain
in the tendon that connects the patella
(kneecap) to the tibia (shinbone). Jumper’s
knee was first used in 1973 to describe the
injury that occurred in as many as 20% of
jumping athletes in sports like basketball,
volleyball or high or long jumping.
Symptoms are a pain at the bottom front of
the kneecap. (http://www.webmd.com/
fitness-exercise/jumpers_knee?page=1)
How the Body Can Influence the Knee
KNEE BONE IS CONNECT TO THE…
Knee pain does not always mean the knee is the issue. When injuries occur in the body, the body will modify
itself to protect the injured area. The shifting of weight to compensate begins to affect other parts of the body
that are unable to handle the addition strain or pressure placed upon it. Injuries in the hips, pelvic area, foot,
and lower back can all be the cause of knee pain. Think of your body as a house of cards. When one card in
the center is not sturdy, that then affects the entire structure. When all the cards are stable, then the house of
cards is sound.
FIRMLY PLANTED?
A Pronated foot can create an adverse effect to the knee and can result in pain in the knee area. In a healthy
foot, three arches help support the foot. In a pronated foot, there is a collapsing of these arches and the
weight bearing load is shifted through the knee. Pronated feet can also cause weight bearing injuries that can
extend to the hip and spine.
STRENGTH & BALANCE
Knee issues can also come from changes to the mobility of the pelvis and hip which can cause a knee to
malfunction. Muscle changes must be considered as well. Healthy muscles have a certain degree of strength
and elasticity. Large muscles that affect the knee are the thigh, the hamstring and quadriceps muscles.
Key things to look for are if these muscles are balanced left and right? Are they balanced in the front of the
lower extremity as compared to the back? Are the quadriceps muscles functioning properly by having good
relative strength as they attach to the tibia?
The little bone that is in the front of the knee (patella) is designed to track relatively straight up and down
when the knee goes from a straightened posture with a bent leg position. A relatively common disorder called
"patellar tracking disorder" occurs when there is an imbalance in the muscle function resulting in the patella
being pulled to the side as the knee goes from a straight position to a bent posture.
If the tracking process is incorrect and this goes on for weeks, months, etc. it can result in profound structural
changes along with inflammation and pain.
WAYS TO TAKE CARE OF YOUR KNEES
There are several methods to care for your knees to avoid injuries, like proper exercises to help strengthen
and support every part of your body since all are connected and influence one another. If an injury occurs, it is
best to see a specialist who understands how the muscles work and what the proper placement and
functionality of every bone is in the body. A great resource in how the body functions as a whole is a
chiropractor. A chiropractor is a person who specializes in helping the body to repair, maintain and thrive
through full body care. They can contribute to providing immediate relief and reduce discomfort when an injury
occurs. They evaluate and then treat muscle imbalances: if a portion of a muscle is too tight, it needs to be
lengthened; if a muscle is too weak, it must be exercised to improve its strength. A good chiropractor can then
align any functional changes to the knee, the hip and or pelvis. They will identify if the foot is pronated and
advise the best management, this may include properly made orthotics which are inserts placed in the shoe to
reduce the collapsing process.
Some great tools chiropractors also might use Kinesio Tape, laser and electric stimulation and exercises, to
name a few. Your chiropractor is there to guide you through the process of healing towards strengthening and
regaining your active lifestyle. And their methods are scientifically sound practices with a holistic and natural
approach to healing.
At Frank Chiropractic Center, we will always try to educate you on what the problem is and the possible
solutions available to help you recover. And best of all is that we listen to you. It is an essential part of our job
to understand what happened to get where you are now, what symptoms you are currently experiencing and
how you are feeling while going through the treatment process. Upon every visit to the chiropractor, we do a
full evaluation to check how the previous session held and what may need to be adjusted now. We then
provide the specific treatment to move your body closer to its goal. We listen to what you have to say and use
that information to work on a long-range plan that focuses on your overall health and well-being.
INTERESTED IS LEARNING MORE ABOUT HOW CHIROPRACTIC CARE CAN HELP YOU?
Whether you have an injury, an area of ongoing pain or are looking to
become more proactive and healthy, we would love to show you how Frank
Chiropractic Center can be your partner in your journey to whole body health.
Contact us today for your free consultation. Call (954) 467-1900 or visit us at
www.frankchiro.com to learn more.
1321 S Andrews Ave | Ft. Lauderdale, FL 33316
TREATING INJURIES
AT HOME
The most common form of injury repair and
correction is done at home. Many people stay
home and go through what is known as the
RICE method; Raise, Ice, Compression and
Elevation. This is a powerful method that helps
to reduce pressure, inflammation and swelling
that can be used to help you fix the problem
from your own home. To make the RICE method
for you work, simply try out the following;
Another popular option is home remedies. Home
remedies come from all across the world and from various cultures and tend to offer multiple benefits. By
MAKE A HOMEMADE WARM COMPRESS
These homemade gel ice packs are more comfortable than a bag of frozen peas, because they mold
better to your body without the lumps and bumps. They can be made for under $3.
What you need:
1 clean tube sock, 3 cups of uncooked rice, beans or oats (use enough to fill the size of the sock) and a
string.
To add a pleasant fragrance (optional) you can add one of these items - powered peppermint, cinnamon,
contents of herbal tea bag or essential oils.
Instructions:
Partially fill sock with either (uncooked) rice, beans or oats the add a few drops of essential oils or 1 tsp
of herbs. Alternate ingredients as you completely fill the sock until desired strength of scent is achieved.
Leave a little room at the opening of the sock to tie a knot to close opening or stitch the opening closed
with a needle and thread.
Microwave the homemade compress for 30 seconds. After 30 seconds check warmth. If you are satisfied
with the temperature take it and hold it to the area desired. For more warmth, microwave the compress in
increments of 10 seconds until compress is as warm as you desire. Warning: placing scalding hot
material against skin can cause blisters and burns. A range between about 70 to 80 degrees fahrenheit is
optimal.
using these remedies in conjunction with smart chiropractic care, you can correct your knee in relatively little
time. However, some injuries are simply beyond the help of your own care and sometimes a professional input
will be needed.
Regardless, we’ll be showing you how to manage your knees and keep them in shape.
Natural Remedies for Pain, Swelling and Joint Pain
There are many things that can bring about joint pain, for example, osteoarthritis, rheumatoid joint pain, gout,
bursitis, tendinitis or a strain, sprain or other harm influencing the ligaments, or tendons encompassing a joint.
It can happen in any part of the body however is most normally occurs in the knees, shoulders and hips.
Serious joint agony, particularly when brought about by degenerative conditions like joint inflammation, should
be seen by a specialist for treatment. Especially if the joint pain is joined by swelling, redness and delicacy, or
goes on for over three days. Sometimes the pain is mild or just annoying. If the pain is mild, then there are a
few holistic options for you to try. Below we have listed some great home remedies that you can utilize in
tandem with your chiropractic treatment or use for those mild joint irritations that may occur with an active
lifestyle.
Warm and Cool Compresses
Alternating Warm and Cool compresses can help with joint pain. Warm therapy helps reduce pain, circulate
blood and loosen sore muscles and joints.
Cool therapy reduces irritation by
numbing both the inflamed and
surrounding areas.
Wrap towels or some other type of
material around the area, to keep from
direct contact to your skin. Avoid severe
cold or heat directly on skin. (Direct
contact to a skin surface may cause
irritation or burning.)
Warm compress can be placed on area
for up to three minutes, followed by the
cool compress in the same area for up to
one minute. Repeat cycle for 15 to 20
minutes, a couple of times a day, until you
feel the pain subsiding.
Note: If pain in the area begins to get red,
hot or irritated discontinue warm therapy.
If you suffer from circulatory issues avoid using cool therapy.
Make a homemade Cool Gel compress
These homemade gel ice packs are more comfortable than a bag of frozen peas, because they mold better to
your body without the lumps and bumps. They can be made for under $3.
What you need:
1 quart or 1 gallon plastic freezer bags (depending on how large you want the cold pack)
2 cups water
1 cup rubbing alcohol
Instructions:
Fill the plastic freezer bag with 1 cup of rubbing alcohol and 2 cups of water. Try to get as much air out of the
freezer bag before sealing it shut. Place the bag and its contents inside a second freezer bag to contain any
leakage. Leave the bag in the freezer for at least an hour. When it's ready, place a towel between the gel pack
and bare skin to avoid burning the skin.
Homemade Pain
Cream Recipes
Since the beginning, man has
looked to natural remedies to heal
himself. Nature offers a variety of
natural herbs for many kinds of
ailments. Even though there are no
guarantees that all remedies work
for everyone, we have found a few
recipes that have had success in
the past. Please be sure check all
ingredients for any know allergies
you or the patient may have to
avoid an adverse reaction. When
unsure seek consult from your
family doctor what may or may not
be safe to use.
These remedies are not for
consumptions, but to be used as
topical remedies only. If irritation or
redness occurs to skin surface, immediately discontinue use. If irritation continues after stopping usage, seek
medical attention.
Great for muscle aches and back pains. Use on sore knees and helps to relieve joint pain.
COCONUT OIL PAIN CREAM
This cream is great for muscle aches and pains. Use on
sore knees, back and joints.
What you need:
3 tbsp. Coconut Oil
6 drops Valor
6 drops Panaway
6 drops Peppermint Essential Oil
1 tbsp. Jojoba Oil (optional)
2 drops Eucalyptus Essential Oil
Instructions:
Mix together and apply a small amount to were pain is present
massage into skin. You can also add a couple drops of
eucalyptus oils, and clove essential oil. Rub a small amount on
stomach to help with bloating or cramps. Apply a small amount on
bottom of your foot to relax your sore & tired feet.
Store in a container with a tight fitting lid. Discard after two weeks and make a new fresh batch.
HONEY MUSTARD OINTMENT
Ingredients:
1 Tbsp Honey,
and
your
the
1 Tbsp Hot Mustard powder
1 Tbsp Sea salt
1 Tbsp Baking soda
Stir all together thoroughly until you get a homogeneous mixture.
Put it in an empty cream jar or in any other packaging that is airtight.
This will be your miraculous remedy.
Application:
Apply ointment to area with pain, place a plastic bag or plastic wrap over area and place
warm compress over it.
Keep compress on are for about 1.5-2 hours. The procedure is best done before going to
bed, so you can remain in a steady relaxed state after the removal of the compress, bag or
Rinse in the morning.
wrap.
Treatment can be repeated daily for 4-5 days in succession. If the area gets worse or becomes inflamed,
please seek further medical assistance with this issue. The warming effect can be felt after the first
application. Recipe last for few days. Keep it in the fridge.
The Mustard Spice is made from mustard plant, or mustard seeds. This spice has traditionally had many uses
including pain relief from burns to minor colds. For minor burns, apply a thicker layer and the pain will
disappear. Do not use on burns where the skin has broken and become raw. For headaches, apply it on the
forehead and temple area. Swallow a teaspoon when you catch a cold and you have a sore throat or you’re
hoarse.
MASSAGE
Knead treatment helps mitigate joint agony by enhancing dissemination and relieving aggravation. Truth be
told, a few studies have shown that general back rubs can reduce agony, enhance solidness and increase the
scope of movement in the influenced joint. To back rub the influenced zone, utilize warm oil like coconut,
olive, mustard, castor or garlic oil and apply delicate weight while rubbing.
Natural Herbal Supplements and Foods
APPLE CIDER VINEGAR
Apple cider vinegar has been shown to be very
helpful in reducing knee pain. Due to its alkalizing
effect, apple cider vinegar helps dissolve mineral
build-ups and harmful toxins within the knee joint
and the body overall. It also can help restore joint
lubricants that can lead to helping reduce pain and
promote mobility.
To create this elixir; mix two teaspoons of apple
cider vinegar in two cups of filtered water. Sip this
mixture throughout the day. Drink this tonic daily
until you shows signs of better health.
You can also add two cups of apple cider vinegar to
a bath tub of hot water. Soak the affected knee in
the water for 30 minutes. Do this once daily for a
few days for an added treatment.
One final application for apple cider is to mix together one tablespoon each of apple cider vinegar and olive
oil. Use it to massage the affected knee once or twice daily until the pain is reduced.
CAYENNE PEPPER
Cayenne pepper contains capsaicin that works like
a pain reliever. Capsaicin’s natural analgesic or
pain-relieving properties produce a warm sensation
and reduce pain in the affected knee.
Prepare a mixture by adding two tablespoons of
cayenne pepper powder in one-half cup of warm
olive oil. Apply this paste on the affected area twice
daily for at least one week.
You can also mix one-quarter or one-half teaspoon
of cayenne pepper powder in one cup of apple cider
vinegar. Soak a clean washcloth in this solution and
apply it on the aching area for about 20 minutes
once or twice daily until the pain and inflammation is
reduced.
You can even apply a gel containing 0.0125 percent
capsaicin topically to help reduce knee pain.
GINGER
Whether knee pain is due to arthritis, muscle strain
or injury, ginger is an effective remedy to alleviate
the pain. Its effectiveness comes from the presence
of anti-inflammatory compounds in it. Ginger can
reduce swelling on the knee as well as the pain.
Crush a small piece of fresh ginger root, add to one
cup of water and boil it for 10 minutes. Strain and
add a little honey and lemon juice. Drink two to
three cups of this ginger tea daily until the pain is
gone.
You can also massage the affected knee with ginger
oil two or three times a day until you are satisfied
with the results.
TURMERIC
Turmeric is an effective and natural treatment to relieve knee pain. Turmeric contains a chemical called
curcumin that has anti-inflammatory as well as antioxidant properties that help reduce pain.
Also, the National Center for Complementary and Alternative Medicine (NCCAM) reports that turmeric may
slow the progression of rheumatoid arthritis, one of the main causes of knee pain.
Add one-half teaspoon each of ground ginger and turmeric to a cup of water and boil it for 10 minutes. Strain,
add honey to taste, and enjoy twice daily. Boil one teaspoon of turmeric powder in a glass of milk. Sweeten
with honey and drink it once daily. Another option is to take 250 to 500 mg turmeric capsules three times
daily. Follow these remedies daily until the pain is gone completely. Note: As turmeric can thin the blood,
these remedies are not suitable for those taking blood-thinning medicine.
FENUGREEK SEEDS
Fenugreek seeds can also be used to relieve knee
pain due to their anti-inflammatory and antioxidant
properties. Also, fenugreek seeds are warm in nature
and considered very beneficial for those suffering
from knee pain due to arthritis.
Soak one teaspoon of fenugreek seeds in filtered
water overnight. In the morning, drain off the water
and munch on the seeds. Do this daily for one or two
weeks.
Roast and grind a handful of fenugreek seeds and
store them in an airtight jar. Mix two teaspoons of this
powder and add enough water to make a thick paste.
Apply the paste on the affected knee area. Leave it
on for 30 minutes and then rinse it off with warm
water. Use this remedy twice daily for a week.
LEMON
Lemon has also been found beneficial as a home remedy
for knee pain caused by arthritis. The citric acid found in
lemon works as a solvent for uric acid crystals, which is the
cause of some types of arthritis.
Cut one or two lemons into small pieces. Tie the pieces in a
cotton cloth and dip it in warm sesame oil.
Place the cloth on the affected knee for five to 10 minutes.
Do this twice daily until the pain is gone completely.
Also, drinking the juice of one lemon diluted in a glass of
warm water early in the morning on an empty stomach is
also beneficial. You could also add a little cayenne pepper
to the drink for added benefits.
Knee Pain Sucks!
There is no way to get around it. We as humans walk upright and need our legs to get around. We are movers and
knee pain just slows us down. No matter what age we are, we like to move. So when our knees hurt us that is a
problem. But having someone that knows our bodies as a fully complete unit is amazing. Working with a chiropractor
who know how to keep your body aligned makes a difference. It can be the difference that keeps you out hiking or
trapped on a couch. Telling your doctor about even subtle changes will help them understand what is going on in your
body. And together you can work on a plan to not only stay healthy, but avoid serious injuries in the future. We hope
you enjoyed this paper and can use some of the helpful tips we included. They work and we have tried them out.
Some of the herbal ingredients are so good for you that they have extra benefits. Turmeric for example is proving to
be a full body herb that works from the head down. It is now being taken by people who are concerned with
Alzheimers disease. At Frank Chiropractic Center their goal is to keep you healthy, get you healthier and to keep you
enjoying life. If you have any questions with what you read here give them a call or stop in for an appointment. It
could be one of the best things you do for your body and mind.
INTERESTED IS LEARNING MORE ABOUT HOW CHIROPRACTIC CARE CAN HELP YOU?
Whether you have an injury, an area of ongoing pain or are looking to
become more proactive and healthy, we would love to show you how Frank
Chiropractic Center can be your partner in your journey to whole body health.
Contact us today for your free consultation. Call (954) 467-1900 or visit us at
www.frankchiro.com to learn more.
1321 S Andrews Ave | Ft. Lauderdale, FL 33316