How to heal sore knees from basketball

Patellar Tendonitis (Jumper's Knee) | Memorial Hermann

When it comes to sports like basketball and volleyball, athletes spend a lot of time jumping as they attempt to get balls in - or over - nets. Knees take a lot of stress, particularly for athletes playing in competitive sports. In fact, activities that require running and jumping exert a force on the knees of up to nine to 11 times one’s body weight. All that jumping can cause a knee injury known as patellar tendonitis or jumper’s knee.

Patellar tendonitis is a chronic overuse injury to the patellar tendon. The injury, commonly found in people who play basketball or volleyball, causes inflammation as a result of chronic, repetitive jumping and excessive exertion of the knees.

Left untreated, jumper’s knee can result in prolonged pain during and after the activity and an inability to perform at a high level. The repetitive stress of continued play can lead to micro-tears or a complete rupture of the patellar tendon. If this happens, surgery is required to repair the tendon.

Surgery for patellar tendonitis is a last resort. It is best to recognize and treat the condition early to minimize lost time due to the injury.

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Patellar Tendonitis Symptoms

• Patella (kneecap) laxity or an unstable patella, which includes pain, swelling and inflammation of the kneecap
• Hamstring tightness, indicated by poor flexibility in the back of the thigh
• Heel cord/achilles tendon tightness, which is identified by poor flexibility in the rear of the ankle
• Muscular asymmetry, or disparity between muscle size in legs, which can cause muscle shrinkage
• Ankle dorsi flexion weakness, which affects the muscles around the ankle

To prevent patellar tendonitis, athletes should have a thorough pre-, mid- and post-season strength and conditioning exercise program, as well as maintain lower extremity flexibility.

Weight lifting and cardiovascular workouts are good methods of avoiding jumper’s knee.

Patellar Tendonitis (Jumper's Knee) Treatment

Treatment for jumper’s knee involves resting, applying ice to the injury, compressing the injury and elevating the affected area. According to Cooper, the letters R-E-S-T explain how best to rest after a jumper’s knee injury.

'R' stands for rehabilitation, 'E' stands for exercises prescribed by a physician, 'S' stands for strength and endurance training and 'T' stands for time off from the activity that caused the injury. The athlete can still use many machines in the gym or ride a bicycle. You want to stay active to avoid muscle atrophy.

In addition, an over-the-counter anti-inflammatory, such as ibuprofen, is used as part of the treatment. Athletes can run a risk of re-injury if they do not participate in strength and conditioning exercises.

Individualized Treatment Approach

Each individual with patellar tendonitis must be approached differently. Treatment depends on the phase of the injury, whether it is acute or chronic. There is no timeline in recovering from jumper’s knee - recovery may take a week for one person and a month for someone else.

Jumper’s knee is most often found in adults aged 30 or older, especially those “weekend athletes” who do not regularly do strength and conditioning exercises.

The condition is also frequently found in children ages 10-16 because their muscles are still growing and developing.

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The team of physicians, orthopedic surgeons, therapists, and trainers at Memorial Hermann | Rockets Sports Medicine Institute treat a variety of sports injuries, allowing the active patient to return to their desired activity level in a safe, effective, and timely manner.

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How to avoid Basketball Knee Injuries?

Posted on April 4, 2016

It seems like we are living in the golden age of basketball. We all “Love this game!” The NBA All-Star euphoria is exciting for everyone, especially during this time of the year, when the playoffs in both the Western and Eastern Conference are about to happen. If you have ever played basketball, you know that we are talking about a fast-moving, exciting sport that is actually fun to play. However, there is one not-so-fun aspect of the game, and that is the high risk of knee injuries. Statistics have shown that basketball is the fourth leading cause of injury in the field of sports. It’s in the nature of the sport. All the running, jumping, outstretching, sudden stops, cutting side to side, puts an immense pressure on your knees, and as a result of that pressure, the knees can be unstable and prone to painful injuries. Given these points, a conclusion that basketball is a dangerous sport comes naturally. However, as long as you understand where the risks come from and you learn how to prevent a severe knee injury, you can both play this exhilarating sport, and have perfectly healthy, protected knees.

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  The first step toward an enjoyable game of basketball is to learn what the potential knee injuries are and understand how to prevent them from happening. What are the most common basketball knee injuries? Knee sprains and strains Knee sprains are injuries to the ligaments that occur when the knee is overstretched. In basketball, overstretching happens during a sudden stop while running, or when making a rapid change in direction. These movements are affecting the ligaments that join the bones together, making them weaker, overstretched and even prone to tears. The most common knee sprain involves an ACL tear, which causes pain and instability of the knee. A proper knee sprain treatment usually involves an immobilization of the knee for a short time, which allows the knee joint to keep still, and the ligaments to heal. If the knee sprain is more severe and involves an ACL tear, then anti-inflammatory medications are required. For some players, ACL surgery might be the only treatment available. On the other hand, knee strains are an injury to the tendons – the tissues that attach the muscles to the bones. Knee strains are a result of an overuse of the knee, and usually, cause bruising around the injured area. The most common type of knee strain is the patellar tendonitis, widely known as Jumper’s knee. This is an inflammatory condition that causes pain in the front of the knee. Jumper’s knee is a very common condition among basketball players because their constant jumping puts a lot of pressure on the tendons. The usual treatments for knee strains include a combination of anti-inflammatory medications and exercises. Corticosteroid or platelet-rich-plasma injections may also be used to treat the tendon inflammation.

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  Meniscal tears The most common causes of meniscus tears are injuries or trauma to the knee. In basketball, meniscus tears occur when players twist their knees suddenly and awkwardly. Due to the lack of blood supply in the meniscus, these injuries can be difficult to heal and, if not treated properly, they may worsen over time. If the meniscus tears are minor, they can be successfully treated with the RICE method: rest, ice, compression, and elevation. For more severe tears arthroscopic knee surgery may be needed. The knee arthroscopy has a fast recovery period, and players can be back to the basketball court in no time. How to prevent knee injuries and enjoy the game? First of all, don’t try the tricks that NBA legends use on the court. Yes, they’re exciting when we see them on TV, but the knee strength and stamina of professional athletes are at a much higher level than yours.

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  If you are serious about protecting your knee, follow these crucial tips:

• Get in good physical shape. This is of extreme importance for not just basketball, but any sport you do, because being fit will help you avoid pain and inflammation. If you haven’t been active for a longer period, start slowly and gradually increase the level of your physical activity. It’s important that your knees are strong before you start playing basketball because they bear all the pressure.
• Warm up before you start shooting hoops. Even if you do this in your backyard, make sure your body is ready for the game. Cold muscles are more prone to injuries. A 10 minute warm up is always a good idea.
• Use a good playing technique. Make sure you focus on your movements and positions. Open your eyes and watch if other players are running into you.
• Stay hydrated. Make sure you drink enough water or fresh juices during the game, and afterwards. Your body needs the fluids to effectively cool itself down after the sweating and evaporation you experienced during the game. This impacts the elasticity of your muscles, tendons, and ligaments.
• Play on a dry, clean field. Make sure there are no bumps or holes on the surface of the court.
• After you finish the game, gently stretch your body. After all the running and jumping, you need to let the body know that it will cool down. Stretching helps the muscles, ligaments and tendons relax, thus preventing inflammation and soreness.
• If you start feeling any pain, or if your knees start feeling weird, stop! Before you continue with the game, make sure your knees feel good and strong. Ignoring the signs of an injury can lead to developing a serious knee condition.

Remember, playing basketball should feel good, relaxing, and fun, and your knees should become stronger as a result of your physical activity. If there is anything that feels strange in your knee, or you hear a popping sound when you move, make sure you see an orthopedic doctor that can thoroughly examine your knee and, if necessary, recommend a correct course of treatment.

Why my knees hurt and what to do about it Sometimes we are talking about more serious things.

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When you need urgent help

Go to the emergency room, the surgeon as soon as possible, and even - depending on how you feel - call an ambulance if ^{Knee Pain / Mayo Clinic:}

• you cannot transfer body weight to the injured leg: the knee is so unstable;
• there is noticeable swelling around the knee joint;
• you cannot fully extend or flex your knee;
• joint looks deformed;
• the knee is red, swollen and sore, and at the same time you notice an increase in body temperature;
• you recently hit your knee, and now it hurts a lot.

Such symptoms are typical for fractures, dislocations, acute inflammatory diseases. If these disorders are not treated, they can lead to the most unpleasant consequences - up to disability or death.

Why my knees hurt

Here are some of the most common causes.

1. Knee Injury

The American Arthritis Foundation lists the ^{Knee Injury / Arthritis Foundation as one of the most vulnerable joints in the human body to various injuries. Especially often goes to athletes. A long run, an accidental fall, a hard jump, a high load under the barbell - all of these situations can interfere with the functioning of the knee joint and lead to one of the following injuries.}

Meniscus Injury

The meniscus is the cartilage that acts as a shock absorber in the knee joint. Its thickness is only 3-4 mm. Despite this, the cartilage is quite strong. But still, he is vulnerable. For example, if you turn sharply on a loaded knee, the meniscus can tear. Symptoms of this are pain and swelling in the knee. However, they coincide with signs of other injuries, so the diagnosis must be entrusted to a specialist.

Ligament injuries

The most commonly affected is the so-called anterior cruciate ligament (ACL), one of the four ligaments connecting the tibia and the thigh within the knee joint. With a sharp turn of the knee, micro-tears can form, and even a full-fledged rupture. Such injuries are not uncommon in people playing football, basketball, or other sports that require sudden changes in direction.

Tendon ruptures and inflammations

Tendons are fibrous tissues that attach muscles to bones. With sudden movements or heavy loads, they are also subject to stretching, and even tearing. In addition, the load can lead to the development of inflammation - the so-called knee tendonitis.

Bursitis

Some knee injuries can cause inflammation of the bursae (bursae), small fluid-filled sacs that reduce friction between the joint and the surrounding ligaments and tendons. Inflammation of the mucous membrane of the bursa makes itself felt by swelling, increased skin temperature in the affected area, stiffness and pain.

Iliotibial tract syndrome

This is the name for inflammation of the ligament that runs from the outside of the pelvis to the hip and knee joints. This element plays an important role in stabilizing the knee. With prolonged monotonous movements associated with constant flexion and extension of the leg, the ligament can become inflamed. This common injury tends to affect those who enjoy running, cycling, hiking, and powerlifting.

Dislocation of the patella (patella)

This is a situation where the triangular bone that covers the front of the knee moves out of its normal position, usually towards the outside of the joint. This shift is noticeable and painful. Do not attempt to set the bone yourself! This procedure can only be performed by a trauma surgeon.

Bruise

You fell or hit your knee and it is now bruised, swollen and painful. This is how injury manifests itself.

Fracture

The bones of the knee, including the patella, can be broken by a fall or a hard blow. People who suffer from osteoporosis sometimes get fractures just by taking an awkward step.

2. Patellofemoral pain syndrome

This syndrome is also called "runner's knee". It is not associated with injury, there is a slightly different mechanism.

The patella moves up and down the joint during knee flexion and extension. Sometimes irritation can occur between the patella and the joint (the word "femoral" means "femoral").

If you feel a pulling pain above the patella or in the knee that gets worse when you go up and down or when you sit with your legs bent, you may be talking about patellofemoral pain syndrome. This disorder is more common0011 Patellofemoral pain syndrome / Mayo Clinic in women than in men.

3. Your gait has changed

You may have pulled a thigh muscle. Or, for example, you stepped on something sharp and now you are trying to move so as not to disturb the injured place on the foot once again. Such situations force you to change your gait. And this, in turn, can lead to excessive stress on the knee joint. Hence the pain.

4. Excess weight

This is another factor that puts strain on the knees and can cause pain and stiffness in the joints and muscles of the legs.

5. You develop a type of arthritis

There are over 100 different types. Here are the varieties of ^{Knee Pain / Mayo Clinic arthritis that most commonly affect the knee:}

• Osteoarthritis. Its cause is the wear of cartilage tissue in the knee joint.
• Rheumatoid arthritis. It is an autoimmune disease in which the immune system attacks the body's joints. Including the knee.
• Gout. This type of arthritis occurs when uric acid crystals build up in the joints. Although gout is more common in the big toes, it can also occur in the knees.
• Septic arthritis. We are talking about an infection of the joints, which can develop either after a penetrating injury, or when microbes enter the bloodstream from another part of the body.

What to do if you have pain in your knees

If you feel discomfort for more than two or three days, you should consult your doctor. For example, for this reason: what you take for a normal bruise may well be a meniscus injury. And damage to this cartilage increases your risk of developing osteoarthritis and other joint problems in the future.

Start with a therapist. The doctor will listen to your complaints, ask about your lifestyle, nutrition, training, falls. And depending on the proposed diagnosis, he will refer you to a specialized specialist - a rheumatologist, an orthopedic surgeon, a physiotherapist ... Some research may be required: X-ray, ultrasound, magnetic resonance imaging of the knee, as well as blood and fluid from the knee joint. Further treatment will depend on the results of the examination and tests.

Until you get to the doctor or if you are sure that nothing terrible is happening to you, you can alleviate the condition with home methods ^{Knee Pain. Diagnosis and Treatment / Mayo Clinic.}

1. Rest your knee

Take a break from your normal activities to reduce repetitive strain on the joint. Recovery from minor injuries usually takes a couple of days. If the condition is more serious, the rest period should be longer and there is reason to discuss this topic with a doctor.

2. Apply cold to the affected knee

For example, an ice pack wrapped in a thin towel, a heating pad of ice water, or a cold gauze compress. This will help relieve swelling and reduce pain. Keep the compress for no longer than 20 minutes.

3. Use an elastic bandage

This will help prevent the accumulation of fluid in damaged tissues and make the knee more stable. Make sure that the bandage does not interfere with blood circulation.

4. Lie down with your legs elevated

For example, place them on a sofa cushion or pillow. This will help reduce swelling.

5. Try an over-the-counter pain reliever

Non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can reduce the discomfort of pain and swelling. But keep in mind that such drugs also have side effects, so they should not be used all the time.

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How to get rid of knee pain: causes and treatment

Articles

Reading time 10 min

Knee pain is a common complaint that can affect people of any age.

The knee is a "hinge" joint that allows the leg to flex and extend. Of all the joints in the body, the knee is the most at risk for injury, wear and tear, and arthritis.

You will learn how to prevent and what to do with severe pain in the knees from this article.

Knee pain is a common complaint that can affect people of any age. The knee is a "hinge" type joint that allows the leg to flex and extend. Of all the joints in the body, the knee is the most at risk for injury, wear and tear, and arthritis.

You will learn how to prevent and what to do with severe pain in the knees from this article.

Causes of knee pain

1 Structure of the knee joint

Knee pain can be caused by 3 groups of causes: trauma, mechanical problems and arthritis.

Injuries to the knee can involve ligaments, tendons or joint capsules (bursae), as well as the bones and cartilage structures that make up the joint itself. The most common injuries are:

• Rupture of the anterior cruciate ligament - one of the links between the tibia and the femur. Players in basketball, football or other sports with a sharp change in the trajectory of movement are susceptible to this injury.
• Fractures of the knee, including the patella, can occur in a collision with a car or in a fall. With osteoporosis, you can get a knee fracture simply by taking the wrong step.
• A torn meniscus occurs due to the sudden twisting of the knee while leaning on it.
• Knee bursitis or tendinitis. Some injuries cause inflammation of the joint capsule (bursa) or tendons. Athletes, skiers, cyclists, and skydiving enthusiasts can develop inflammation of the patellar tendon.

Mechanical causes of pain in the knees when walking, such as:

• Arthroliths - fragments of articular cartilage, meniscus or other joint structures separated as a result of injury or disease, located in its cavity.
• Iliotibial tract friction syndrome - friction of the ligament against the femur.
• Subluxation of the patella
• Pain in the hip or foot can change the way you walk, but increase the load on the knee joint.

Arthritis . There are over 100 different types of arthritis, but the knee is most commonly affected:

• Osteoarthritis, sometimes referred to as degenerative arthritis or osteoarthritis, is the most common variant. This is a condition of wear and tear of the cartilage in the knee joint with age.
• Rheumatoid arthritis is an autoimmune disease that can affect almost any joint, including the knees. Although rheumatoid arthritis is a chronic disease that cannot be completely cured, it has varying degrees of severity and periods of remission of varying duration.
• Gout. This type of arthritis occurs when uric acid crystals build up in a joint.
• Infectious (septic) arthritis - occurs due to the entry of bacteria into the joint cavity and is usually manifested by local redness and fever in the joint area, pain and effusion (fluid accumulation in the joint cavity). Septic arthritis is often accompanied by fever and can quickly cause extensive cartilage damage inside the knee joint.

Myofascial pain syndromes (MBS)

Numerous group of so-called musculoskeletal pains, the source of which is the soft tissues around the joint. MBS are local or widespread. The main symptom of myofascial pain is a persistent aching tightness in the muscle and the presence of a point, under pressure on which the pain spreads to zones of different distances and can even cause convulsive contraction of the muscle.

Patellofemoral pain syndrome is a general term for pain between the kneecap (patella in Latin) and the underlying femur (femora). This is common in:

• athletes
• young people, especially those who have a slight deformity of the patella
• older people with arthritis of the patella.

Pain can radiate to the knee joint from the lower back or hip joint, and may also be the result of pathological processes in the foot - for example, excessive pronation or inward twisting during walking or running.

This article is advisory in nature. Treatment is prescribed by a specialist after consultation.

Risk factors

A number of factors increase the risk of knee problems, including: stairs. Being overweight also increases the risk of osteoarthritis by accelerating the destruction of articular cartilage.

2

Lack of flexibility or muscle strength. Strong muscles help stabilize and protect the joints, while good flexibility helps with full range of motion in the knee joint.

3

Certain sports or exercise. Some sports put a lot of stress on the knees. Alpine skiing with hard ski boots and the possibility of falls, basketball jumps and turns, and repetitive knee jarring while sprinting or jogging increase the risk of knee injury.

4

Jobs that put a lot of stress on your knees, such as construction or farming, can also increase your risk of knee problems.

5

Previous injury is the most important risk factor for knee injury. Often "new" injuries are complications of old injuries.

6

History of surgery is another potential risk factor for future injury. It is not uncommon for athletes who have undergone surgery that successfully restores knee function to experience some degree of lower limb functional impairment that predisposes them to new overuse injuries.

Classification

For the convenience of the initial diagnosis of articular pain in the knees, it is customary to divide into 3 large categories:

Acute pain , caused by injury or excessive load

Chronic pain, associated with an excess load