Knee: I was so easy to get hurt

http://www.guokr.com/article/165389/

Knee injuries can account for about 25% of the total number of sports injuries [1], which is the high-fat part of the motor injury. This is because the knee is an important bone connection of the lower extremity of the human body, in addition to the load-bearing role, the body's lower limb activity, steering changes are required to the knee joint synergy, which leads to a sudden risk of injury.

As the largest and most complex joint of the human body, the knee joint is composed of the lower femur, upper tibia and patella. The upper part of the tibia is basically a plane, and the articular surface of the lower end of the femur is an oval, and the two articular surfaces are rounded and flat, not completely affixed and so need meniscus to help the articular surface to be fully affixed and [2].

At the same time, because the articular fossa of the knee joint is relatively shallow, it is necessary to rely on a large number of soft tissue around to maintain joint stability, so the likelihood of soft tissue injury is relatively high. I'll talk to you about several common knee injuries.

Knee X-ray (sagittal plane).

The watchdog always gets hurt first.

Anterior cruciate ligament (anterior cruciate ligament,acl), some places abroad also called "watchdog ligament" (watchdog ligament), because it is very important to maintain the stability of the knee, its main role is to limit the tibial excessive anterior movement, knee extension, Tibial rotation and so on. It is because of its important role that this has resulted in a variety of knee joint acute injuries, it is always unfortunate to the brunt.

Figure: Anatomical structure of the knee joint and ligaments throughout. The anterior cruciate ligament of the knee prevents excessive anterior movement of the tibia. Photo from: hardsnow.blogspot.com. (picture error, after the shell Netizen Guanjiaoyang pointed out, has made changes.) ）

The injury of the anterior cruciate ligament is usually caused by a knee extension or over-outreach. This kind of damage in need of urgent stop, urgent turn this combination of various movements of the movement will be very common, typical is football, basketball.

In football, the "kick-foot" (i.e., a kick empty), which appears when shooting in a ball, is a more typical action that causes the anterior cruciate ligament to be injured, due to the sudden loss of lidian weights leading to a knee over-stretching. In addition, the loss of focus after physical confrontation causes the knee to over-outreach and is likely to cause tearing of the anterior cruciate ligament.

This year's NBA regular season, the Thunder defender La Meinau (blue jersey athlete) injured out of the video, after the game La Meinau was diagnosed with a right knee anterior cruciate ligament tear, the campaign reimbursement. In the picture we can see clearly that his right knee is obviously over-outreach.

In addition, in some short-term rapid movement of more movements, the damage of the anterior cruciate ligament is also more common, such as baseball, softball, sprint, etc., and violent impact is also the cause of various knee injuries, so wrestling, taekwondo and so may also lead to injury.

However, the knee valgus caused by injury is not only the anterior cruciate ligament tearing, with the previous La Meinau injury video as an example, because the knee over-Valgus, La Meinau in the anterior cruciate ligament rupture at the same time must also have medial collateral ligament damage. Conversely, if the La Meinau appears to be excessive in the knee, there is a risk of lateral collateral ligament damage. These injuries are common in sports such as football, rugby, long jump, and skiing.

The cushion of the dilemma

The meniscus is the two half-moon fibrous cartilage between the femur and the tibia, which is called the medial and lateral meniscus respectively. [3] Its main role is to conduct loads, assist in maintaining stability of the knee joint, enhance lubrication, regulate joint pressure, absorb shocks, and feel the sensation of the body. Meniscus often causes injuries due to sudden changes in knee joint activity.

The inside and outside side meniscus position. Photo from: consoleandhollawell.com.

For example, when the knee joint flexion and stretching and rotational movement, the meniscus needs to follow the different requirements of the two movements of the shift changes. As a result, it is possible to have a "self-contradictory" half-moon plate that cannot be used twice, resulting in the meniscus not appearing in the proper position, being squeezed by the articular surface of the knee joint, causing the meniscus to crush or rupture. Meniscus injury is more common in sports such as football, gymnastics and so on.

In football, the right foot to the left to play hard, causing the body excessive left-handed, left calf internal rotation, resulting in the left meniscus injury.

In the box horse, the center of gravity is unstable, the left side of the body, left calf internal rotation resulting in the left knee meniscus injury.

In weightlifting, both sides of the knee may be simultaneously valgus and knee, which can also lead to meniscus injury.

While weightlifting is not a common sport, it is still possible to have a similar situation in the strength training of sports enthusiasts.

We can clearly explain the main causes of each injury and high-risk factors, but it is "under the nest, how the egg", the vast majority of knee injuries will form multiple injuries. The most common is what we call the "triple syndrome of the knee joint", which is usually caused by the strong rotational violence of the knee joint, the medial collateral ligament, medial meniscus and anterior cruciate ligament injuries of the triple strike.

He's got an acute injury, but he can't escape the strain sickness.

We must not think that only the acute sprain injury is the injury, also do not think that as long as careful can hide these knee injuries. You know, our body is like a machine, there will always be parts wear, the only difference is that the machine gear aging you can buy a new, but if your knee is aging ...

The most common chronic disease of the knee joint is the patella terminal disease, it refers to the patellar tendon degeneration caused by sports injury or strain. The patellar tendon is the tendon structure that connects the patella to the tibia of the calf, and the femoral four muscle and patella form the knee-stretching device. And the patella terminal disease is due to repeated knee stretching action resulting in "stretching the knee device" excessive load, and the formation of the patellar tendon micro-injury.

What is the most need to stretch the knee? It's obviously jumping. More jumping items, such as basketball, volleyball, track and field are the main cause of the knee-end disease movement. Also for this reason, patella cartilage disease is also called "Jumping knee" or "basketball knee". [4] In addition, some long stretches of knee-length projects can occur, such as weightlifting, bicycles, etc.

Another easy to be used by us is just still in the dilemma of the meniscus, because the meniscus has the role of absorbing shocks, jumping on the ground, steering and other actions to play a very important role in buffering. Therefore, the long-term exercise may cause the meniscus of the repeated wear or small trauma, resulting in fatigue injury. Basketball, volleyball and other items that require frequent jumping are more common. New York Knicks defender Jeremy Lin, who rounds in the NBA last season, was reimbursed for the meniscus damage caused by excessive knee use.

Jeremy Lin photo. Photo from: http://cnbc.tumblr.com

Prevention and understatement are the best doctors

Knee injuries do often plague us in sports, and for sports enthusiasts, prevention is the most important. So we should do the following (of course, these are the old-time):

• Warm-up exercises should not be less. Warm-up exercises can help to elevate body temperature, increase the blood circulation in the deep muscles of the muscle, and enhance the flexibility of the joints, to a large extent reduce the incidence of knee injuries (and of course, all sports injuries). It is recommended to warm up for 15-20 minutes before exercising, including jogging, ligament stretching, muscle stretching, etc., and it is best to have a warm-up exercise for 30 minutes at low ambient temperatures.
• Exercise environment to pick good. A safe environment is very important to prevent injury. For the high-risk sports, such as football, basketball, the damp after rain should be avoided, steering force when the foot skidding is very dangerous for the knee (now professional football is always like to play on the field before the game, this is a lot of players in the pit.) Besides, we don't have the same anti-skid spikes as professional players. ）。
• Don't forget to organize your sports. This is often overlooked by many sports enthusiasts. Finishing and relaxing activities after exercise can restore the body temperature, heart rate and so on to normal level, effectively reduce muscle, joint fatigue and soreness after exercise, can also play a role in preventing injury. Of course, some physical recovery (electrotherapy, hydrotherapy, heat therapy, etc.) is also a good choice.
• Focus on the focus of prevention. For the body, it is necessary to protect nature. For sports, protection is divided into two types: self-protection and outside protection. The so-called self-protection, is that we need to train these key parts stronger to protect their bodies, then in the knee, we strengthen some four muscle exercise, improve the strength of the muscles around the knee joint, to prevent knee injury is naturally beneficial harmless. At the same time, using some protective gear to protect is also a good way.
• To be a man or a low-key. For the prevention of injury, we also have the last, but also the most practical one, that is, when the movement must have a clear understanding of their own ability, for their ability to reach the action must not be easy to try, otherwise in order to play handsome hurt himself absolutely worth the candle.

Can remember the above points, I believe we can enjoy the fun of sports together with peace of mind. Protect yourself so that our knees "can't hurt".

This picture is from: kawankumagz.com.

Reference documents:

[1]	Practical Sports Medicine, fourth edition [M], Peking University Medical Publishing house

[2]	System anatomy, Sixth edition [M], People's Health publishing house

[3]	Zhang Donglong, Goshong, Zhang, development of morphological studies on meniscus of knee joint and its clinical significance, Journal of Beijing Sports Teachers College

[4]	Sports trauma, first edition [M], People's medical press

[5]	Sports anatomy, second edition [M], People's Sports press

Knee: I was so easy to get hurt