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Causes of Knee Injuries

Causes of Knee Injuries

Knee pain in old women

Ever wondered that knee injuries are the most common injuries. Knee problem is not associated with people who are energetic and active but also for least active people also. Anything hurt to knees may take longer time for its injury to recover from it in short period of time.

Sometimes knee injuries worries a lot when tendon holds it up more than it can then there are chances that it can extend or even worsen. These threatening wounds are particularly called as sprains. Evaluation of Sprains in first, second or third level is done based on its effects on knees.While reviewing one sprain tend to extend the tendon but it avoids from being tore; reviewing at second level sprains tear the filaments, but guess what? Tendon stays at its place; and finally third level it totally tears tendon that gives huge loss to the injured person.

We may wonder that why the tear is created so its reason is that by bending wounds to the knee puts whole of weight on the ligament or meniscus that may squeeze them between the tibial surface and the edges of the femoral condyle. One other fact is that wounds of the muscles or of ligaments surrounding the knee are brought about by extreme hyperextension of the knee or by ill-treatment.

It is noticed that there are chances where stress of the bursas (known as burstis: it is=inflammation) on the knee can happen on account of direct blows or continuous utilize and mishandle. Functionally, a large portion of the structures that strengthen the knee are interconnected. An injured knee may worsen at least one structure that are relying on the system.

Stretching and Strengthening Exercises for Healthy and Strong Knees

Stretching and Strengthening Exercises for Healthy and Strong Knees

Knees are the shock absorbers of our body. With every movement we make, our knees experience the shock and hence, when they are out of function, our movements turn out to be difficult. Accidents, injury, old age, sedentary lifestyle or any disease can be the cause of knee sufferings.

Here are some quick, easy to do exercises that can bring relief from knee pain.

1. Half-kneel hip and quad stretch


This stretch is highly advisable for chronic knee pain. Get down on your knees. Fold one of your legs with the knee being bent (flat on the ground). You can put some matt or soft cloth at the bottom to feel comfortable. Once a 90 degree angle is formed, put your same side hand at the ankle and pull it inside; towards your hip. Slowly bring it down to the first position. Practice the pull for 10 to 15 reps and do not hustle. Go slow to get effective results.

2. Chair knee extension


Sit on a chair with a straight back. Put a stool or a small table in front of you and place one of your legs on it in a straight position with your knee slightly raised. Now slowly push your raised knee towards the floor using the strength of the single leg muscles. Hold for 5 to 7 seconds, release and repeat. Perform it using both legs.

3. Wall hamstring stretch

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Lie down on a flat surface on your back in front of a wall. Lift one of your legs from the floor with the help of a resistant strap. Let the stretch go higher until you feel the pull. Slowly bring your leg down and perform the same thing with another leg. Try to maximize the pull each time.

Strengthening exercises:
1. Step up

Step up exercise

Get a step up bench or low height table or even the last step of the staircase would do. Stand in the alert position in front of it. Lift your right foot and put it firmly on the surface. Press it properly with your right heel. Lift your other foot and place it on the surface and get the right one down. Start with a slow pace and slowly develop the speed.

2. Side leg raises


Lie down on a flat surface sideways. Turn one of your legs inwardly and let the other leg rise at 45 degrees. Hold the position for 5 seconds and bring the leg down. Repeat it with another leg.

3. Wall squats

Stretching exercise

Stand in an alert position with your back against the wall and your feet being shoulder-width apart. Bend your knees 30 degrees and slide down the wall. Hold the position for 5 to 10 seconds and move up- back to the alert position.

General Tips:
1. Go for walks or jogs on daily basis to avoid knee pain.
2. Swimming, cycling or yoga can also help
3. Go for staircase instead of elevators/ escalators whenever possible

Know your Joints- Knees, Shoulders and Back

Know your Joints- Knees, Shoulders and Back

Human body as we all know has got 3 primary joints; Knee, shoulder and back. However, what all of us don’t know is their mechanism, which often leads to damage and diseases. So today, let us learn about their functionality.


The largest and one of the most complicated joints in the human body, the Knee, joints the thigh with the leg. It has got 3 main components mainly kneecap, patellar groove and the medial and lateral tibiofemoral articulations. All of its components work in synergy to ease our horizontal and vertical body movements. Besides, there is another important factor, the cartilage. It is a thin tissue that bears the pressure of body movements and keeps the joints healthy. The common knee problems that people have is of sprains and strains that affect the knee cap. Minor accidents are often the reasons for the same. Tearing of ligaments, fractures and kneecap dislocation are also connected to kneecap. Another major knee problem includes arthritis. When the cartilage gets damaged, bones get rubbed against each other and that causes the disease. Poor eating habits, unattended injuries, sedentary lifestyle can be counted as the major causes here. So all in all to keep your joint healthy, eat right and exercise well.


One of the most mobile and flexible joint of our body, the shoulder joint is the socket joint of our body. It joints our shoulder blade and upper arm bone. Due to the high flexibility of the movements, many people suffer from shoulder pain. At times, there is a tissue break down and shoulders stop moving. Shoulder dislocation, frozen shoulder, osteoarthritis are considered as major shoulder troubles. Apart from that, wrong postures, odd sleeping positions and jerks causes temporary muscle pain. Ice pack massage, regular stretching and nutritious food along with taking care postures can keep shoulder pain at bay.



The back joint, is one of the most common trouble maker for maximum people. In fact, 9 out of 10 people suffer from back pain. Cervical (neck), thoracic (middle back), lumbar (lower back), sacral spine (tailbone) frame our back. In most of the cases, back pain is acute or semi-acute. Major accidents, herniated disks and stenosis or surgeries gone wrong lead to chronic pains. It is also a leading cause of disability. Studies have proved that obesity, lack of exercise and sedentary lifestyle can increase the risk of back pain. Smoking is again one of the causes of back pain. Post pregnancy pain if left unattended can also lead to major issues. In fact, stress also is considered as a major reason of back pain.

Joints are vulnerable and require regular care. Eat healthy food, work out regularly, and do not take any injury for granted. In case of pain, consult a doctor and you can always rely on physiotherapy for natural and drug-free relief.

Disadvantages of Knee Replacement

Disadvantages of Knee Replacement

joint pain

Knee replacement is a type of surgery where the weaker bones or joint in knees is replaced with special medical joints. This surgery is done for the patients aging from 60 to 80 years. As that is the age where the functions of the bones in the body weaken. We can say that this surgery is the enhancement to the well-functioning of the knee joints. The knee joint is a bridge between the thigh and shin bones that helps knee to bend smoothly. To function well knee joint is covered with cartilage that is tough tissue and smooth. The problem arises when this cartilage that absorbs shock either becomes thin or totally get damaged. This results in colliding of bones with each other and gives a lot of pain or gets swollen in that particular area. This type of problem is usually noticed in people with the problem of osteoarthritis.

On the other side, knee replacement has many disadvantages that may not be identical earlier but affects badly at later stages. Some of the prime negative results of knee replacement are:-

  • After the replacement of knee at certain times it may get loose or stop functioning properly as it should be.
  • We may experience certain sounds coming from knee replacement that is unusual.
  • Normally knee replacement are not well mechanised to bend it as it should be just like natural knee; this gives the problem to some people in kneeling down or putting weight on it.
  • It is possible that after knee replacement, up to 3 months your knee remain swollen and possibly you feel temporarily or permanently numb in your knees.
  • Possibility of infection at the operated area or nerves get damaged.
  • Certain tissues limit the smooth movement of knees and may dislocate the kneecap.
  • Requirement of replacing both knees may take more surgery time and have to be under anesthesia for longer time which increases many complications.
  • When both knee replacements are carried through surgery there is a high possibility of losing more amount of blood. With the double knee replacement patient doctors estimated around 40% of blood transfusion. While patient with single knee replacement tend to require 12% blood transfusion.
  • After the surgery of knee replacement patients are advised to stay at rehabilitation centers where they get all types of facilities such as meals, whole day service but contrary to that at such centers there is more risk of getting infections.
  • It is always found that almost knee replacement surgeries are successful but with that increases a lot of complications that we don’t look at it. For instance, research shows that 3.8% of patients experience more complications than the patients who have undergone a single knee replacement with average complication of 2.2%. Best examples of such severe complications are wound get swollen, a requirement of the second operation and pulmonary embolism.
Deficiency of Vitamin B12 and Knee Pain

Deficiency of Vitamin B12 and Knee Pain

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Vitamin B12 (one of the 8 B vitamins) plays a vital role in the functioning of brain and nervous system. It also actively participates in the metabolism of cells. B12 is one of the most complicated vitamins, as no plant or animal can produce it; only bacteria and archaea have the enzymes required for its synthesis. This is one of the major reasons of B12’s deficiency. Poor food habits clubbed with lack of awareness leads to lack of B12 in the body, which further causes other problems. Another factor that can lead to vitamin B12 deficiency is stomach stapling or other form of weight loss surgery. This phenomenon affects body’s natural ability to extract Vitamin B12 from the food.

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Our body needs Vitamin B12-the water-soluble vitamin to make red blood cells, nerves and DNA. Its deficiency often leads to fatigue, lethargy, depression, poor memory, breathlessness, headaches, and pale skin. Arthritis, one of the leading causes of joint pain can also be worsened due to deficiency of Vitamin B12. Osteoarthritis is a condition wherein the cartilage cushioning the bones, is damaged and so the bones get rubbed against each other and nerves experience more pressure due to the same. Here, Vitamin B12 can provide relief from constant knee pain.

Bursitis is also one of the most painful knee conditions. Inflammation of the bursae- the meeting point of bones, tendons and muscles in joints causes Bursitis. Here the friction between bones increases hence, swelling and pain are experienced. Here too Vitamin B12 injections or oral consumption is helpful in getting relief from pain.
Next in the list is anemia. People suffering from rheumatoid arthritis or RA often face the problem of anemia. People with RA are given non steroidal anti-inflammatory drugs to cure their condition. These drugs lead to gastrointestinal bleeding and that causes anemia. Vitamin B12 can prevent this condition by encouraging bone marrow to produce more of red blood cells.

People with deficiency of Vitamin B12 often experience loss of appetite, numbness, constipation, poor memory and problem maintaining balance too. Untreated deficiency can lead to permanent nerve damage and problem in walking. Talking about joint pain in particular, people with arthritis experience swelling of joints, redness and reduced mobility due to stiffness of joints. These criteria can be made less painful with the intake of Vitamin B12 on a regular basis.


An average adult should get 2.4 micrograms of Vitamin B12 per day to lead a healthy life. Also it is important to note that our body doesn’t store Vitamin B12 hence, regular consumption becomes altogether more necessary. The major suppliers of Vitamin B12 are egg, fish, poultry, meat and milk. No plant makes this Vitamin however, fortified cereals are available to address this need of people who don’t eat non-vegetarian food.
All in all, in order to avoid any dangerous condition, Vitamin B12’s regular intake is advisable.

Realities of Knee Injury

Realities of Knee Injury

A knee injury is largely initiated by rotating or turning energy put on the knee or a nonstop jolt from sports, accidents or tumbles.


Knee strains arise when ligaments near the knee are overextended mostly because of over stretching or enlargement. This pressure steers to the unbearable pain on the outer part of the knee. It causes a disturbance in the regular mobility of the knee.
Knee sprains are the injuries to the muscles that clench the knee organized.
Knee joint displacement takes place owing to extreme force and enormous strength like sports or accidents. An occasional damage which is the reason to the critical harm to the functional workings of the knee that comprises of the harm to the blood vessels and nerves of the knee. It needs immediate surgery or therapy.
Knee bursitis befalls when a liquefied pocket, known as Bursa, in the knee is peeved. These watery bags are situated across the joints that perform as a safeguard which lessens the resistance amongst many nerves and muscles all over the joints.
Knee fractures happen by uninterrupted forces. The Kneecap (Patella) fractures happen when a human stumbles exactly down on their knees and the kneecap breaks because of the intensity. These happen to people having osteoporosis or brittle bones.
Other knee injuries consist of patellofemoral pain syndrome also known as runner’s knee and dimness and deterioration of the tendons below the kneecap. It may happen because of the buildup of recurring harm to the knee formations. This may be sourced by one or the other inborn difficulties or inappropriate workings of the knee effort.

The core indications of the knee injury are as follows:

  • Ache
  • Enlargement
  • Warmth
  • Soreness
  • Sensitivity
  • Trouble in bending the knee
  • Hitches in enduring weight
  • Ticking or bursting noise
  • Lock up of the knee
  • Hurting of the knee
  • Sense of unsteadiness

If the injury seems critical, usually the signs are ache and enlargement. If the injury is prolonged or overdone, the main indications are ticking or bursting and irregular pain noticeably.


Acute or critical injuries mostly result in immobilizing. Certain knee injuries cause long-lasting, permanent loss and may end in difficulties like prolonged abnormality.


The diagnosis of the knee injury is done by a physician at times based on x-rays, MRI’s, physical checkups and history. A knee injury is foremost treated and tested by a primary care provider (PCP) like a family practitioner. Diagnosis is based on how the injury was and if there are any medical concerns, the doctor does certain tests which include bending and twisting of the knees, check the steadiness of the muscles and the examine the loss of the tendon. The knee-bending tests are done by doctors to set apart precisely which muscle or which part of the tendon has been injured.


Therapeutic medication includes splinting and restraining that help the knee from moving and lessens the possibility of more injury. It helps in relaxing the knee by immobilizing it. Further, general injuries that include ripped muscles, unsteadiness of the knee joints, swelling, less mobility, and fractures will need an orthopedic surgeon meeting. In the early stages of the general injuries, RICE therapy can be used. Resting your leg on the wheelchair and using crutches may be recommended.

Surgery may be counseled for the torn ligaments, fractures, displacement of the knee. Severe injuries to numerous parts of the injured knee may require immediate surgery.