Download RTD INJURY PREVENTION PROGRAM NEWSLETTER

RTD INJURY PREVENTION
PROGRAM NEWSLETTER
Knee Injury Prevention
DON’T BE SIDELINED WITH A KNEE INJURY
Don’t let a knee injury sideline you. A knee injury can affect
your livelihood, just like a professional athlete. Knee injuries
and knee pain become more common as we age. The knee
joint has many working parts and over time they tend to
wear out. There is evidence to show that a majority of knee
injuries and knee pain is preventable. Your knees will
function well for a long time if treated with respect. Are
there some measures you can be taking to prevent a knee
injury? Here are some tips to help you get started.
GENERAL PREVENTION TIPS
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Use a step stool. Do not stand on chairs or other unsteady
objects.
Avoid twisting movements. Move your feet to turn or change
direction to remove added stress on knees.
Watch your step when stepping off of curbs or stairs.
Stay alert when on or around slippery or uneven surfaces.
Wear proper footwear to prevent slips.
Wear protective gear during sports or recreational activities,
such as roller-skating or soccer. Knee guards may reduce your
risk for injury.
Stretch before and after physical exercise, sports, or
recreational activities to protect your muscles.
Use the correct techniques or positions during activities so that
you do not strain your muscles.
Stay healthy. Maintain physical and mental health.
Use equipment appropriate to your size, strength, and ability.
Avoid overusing your knees doing repeated movements that
can injure your bursae or tendons. In daily routines or hobbies,
examine activities in which you make repeated knee
movements.
Add daily knee strengthening and flexibility exercises to your
routine, especially if you have had a previous knee injury.
Consider taking lessons to learn the proper technique for
sports. Have a trainer or person who is familiar with sports
equipment check your equipment to see if it is well suited for
your level of ability, body size, and body strength.
Avoid activities that stress the knees, such as deep knee bends,
downhill running, or high impact activities.
Do not wear high-heeled shoes. Wear shoes with good arch
supports. Replace running shoes every 300 to 500 miles
Consult your physician before beginning an exercise program.
Consult your physician if you are experiencing consistent knee
pain or if you have injured your knee.
Attend this months’ injury prevention presentation. Look for event flyers for
times and locations for more information on knee injuries. The wellness staff
has also created a helpful handout with strengthening and flexibility
exercises. You can receive a copy by attending a presentation or by
contacting your supervisor or wellness staff at x3145. All injury prevention
information is located on the RTD wellness intranet website.
RTD Wellness
Jim Jacobsen x3148
DeAnna Mathis x3145
Mail code: PLT-Wellness
Staff Hours: 8am-4:30pm
RTD Rehabilitation
Daniel Pinto x3144
Glenys Henderson x 3149
7am-4:00pm M-F
Visit the Injury Prevention Website
RTD Intranet - Wellness
www.rtd-denver.com/wellness
Kiosks - Wellness
COMMON KNEE PROBLEMS
Osteoarthritis - is the most common form of arthritis. It is also called degenerative joint
disease or “wear and tear” arthritis. Almost everyone is affected by it to some extent, as
they grow older. It most frequently occurs in weight-bearing joints, mainly knees, hips,
and ankles. This form of arthritis slowly and gradually breaks down the cartilage that
covers the ends of each bone in a joint. Normally, cartilage acts as a shock absorber,
providing a smooth surface between the bones. But with osteoarthritis, the smooth
surface becomes rough and pitted. In advanced stages, it may wear away completely.
Without their normal gliding surfaces, the bones grind against one another, causing
inflammation, pain and restricted movement. Bone spurs may form.
Tendonitis - The tendons attach muscle to bone as seen above. Each muscle attaches to
bones by way of tendons. Improper stretching and lack of proper hydration can lead to
tightness, and susceptibility to tears. Many people experience a difficulty getting into the
"catcher's position" deep squat because of this tightness. It is critical to frequently stretch
the quadriceps, hamstrings, and calf muscles. You will notice greater flexibility of the
knee joint.
Anterior Cruciate Ligament (ACL) Tears are the most commonly injured ligament of
the knee. The ligament is injured most frequently during sports, particularly football.
Skiing is also a source of numerous ACL tears. A popping noise is often heard when the
injury occurs. Shortly after the injury, swelling occurs which is caused by bleeding in the
joint caused by torn blood vessels. The knee feels like it wants to bend too far backwards.
Meniscus and Articular Cartilage Tears are extremely common. Younger people have
tough and rubbery menisci. Tears occur most frequently as a result of forceful twisting
trauma. Older people experience a weakening meniscus, making them susceptible to
injury even from simple squatting or negotiating stairs.
Patellar Problems - The patella is the moveable bone on the front of the femur or thigh
bone. The patella is wrapped inside a large tendon that secures the large quadriceps to the
lower leg bone. This complex is called the quadriceps mechanism. There are two separate
tendons, the patellar tendon below the patella, and the quadriceps tendon on top of the
patella. This mechanism allows you to straighten your knee. The patella acts as a fulcrum
to increase the action of the quadriceps muscle. The underside of the patella is covered
with smooth and slippery articular cartilage, which expedites the patella sliding over a
groove of the femur or thigh bone. This whole complex is referred to as the patellofemoral mechanism. Numerous problems can develop with this complex. First,
deterioration can occur in the cartilage under the patella. This can result from the aging
process and generalized wear and tear. Arthritis can set in here as well. One source of
knee pain is the way the patella glides through the patello-femoral groove as the knee
extends. Muscle imbalances, or weakness in some part of the muscle, can cause the
patella to be pulled out of line, resulting in pressure on the articular cartilage and
consequent damage.
Injury prevention is as simple as being conscientious in a multi-pronged approach.
Range of motion exercises can keep joint surfaces healthy. Swimming, yoga, or just
regular stretching, and biking are healthy options. Weight lifting can provide strength and
protect the joint with strengthened muscles acting as shock absorbers. Eating healthy and
maintaining a healthy weight also plays a major role in overall joint health. Please contact
your physician or the wellness staff if you have any further questions at x3145.