Adarq.org
Performance Area => Injury, Prehab, & Rehab talk for the brittlebros => Topic started by: blast on July 12, 2010, 07:47:32 pm
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ITT Knee Study: Why your knees are injured and how to fix them.
I. Study Summary
This is a study on the most common problems, injuries, pain, and related issues experienced by both athletes and regular people. I personally have a large amount of damage to my knees, and it would seem the more I train even in what are known 'proper' methods, the damage to my knee's would get worse. I have chosen to do what I can to understand the knee, and this is the manifestation of that research.
This is a progressive study and this thread is being used to hold and present research, it is currently very incomplete, although the information presented is accurate to the best of availability. I am not properly medically educated and this is not a substitute for professional treatment and therapy, so if your injury is serious consult a professional. That being said, the best thing you can probably do to prevent, recover from, or repair knee damage is to understand the knee, what is causing the issue, and what you can do to fix it. For most people, they should at least find a foundation for that information here.
From my research I have concluded the following:
- An INCREDIBLE majority of knee injuries and problems, are correctable with proper treatment
- An UNSETTLING amount of knee surgeries do not resolve the problems. Additionally it seems in many cases the problems return or get worse, and more notable could have been resolved WITHOUT surgery.
- Many athletes and people with knee injuries commonly have a minimal understanding of the knee, causing misuse and damage throughout everyday activities, with basic information much of what occurs can be prevented.
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II. Design and Proper Function of the Knee
Design of the Knee:
The knee joint joins the upper and lower leg between the Femur (#post_comp_femur) and Tibia (#post_comp_tibia), and one between the Femur (#post_comp_femur) and Patella (#post_comp_patella)
Components of the Knee:
Iiotibial Band (IT Band)
Patella
Anterior Cruciate Ligament (ACL)
Posterior Cruciate Ligament (PCL)
Medial Collateral Ligament (MCL)
Lateral collateral ligament (LCL)
Related/Connected Components:
Tibia
Fibia
Femur
Function of the Knee:
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III. Causes of Injury/Damage
Improper Stretching
Stretching is responsible for a significant amount of injuries, either from not stretching, not warming up before stretching, or stretching improperly.
Muscular Development
Underdeveloped muscle can increase the risk of injury during regular use and straining or athletic activity.
Vastus Medialis
Increased risk of knee injury (chondromalacia (#post_type_chondromalacia)) occurs during knee extension activities. The patella becomes laterally displaced with the pull of the vastus lateralis. This patella tracking problem can produce wear on the inferior patellar surface. Greater pain is usually experienced during leg extension activities in which the knee is a greater than a 20 to 30 degree angle. Avoiding full range of motion (i.e. not locking out) during Quadricep exercise may not allow the Vastus Medialis to be fully strengthened since it is more fully activated at these final degrees of knee extension. (source: exrx.net)
Hamstrings
Increased risk of knee injury (instability) occur during knee extension activities, specifically when knees are flexed more than 90°. When hip and knee are simultaneously extending during a compound movement, hamstrings counter the anteriorly directed forces of Quadriceps. Also see Knee Stability and Angle of Pull for force vector explanation. Hamstrings / Quadriceps strength ratios should be greater than 56% to 80% depending on the population tested. (source: exrx.net)
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IV. Types of Knee Damage/Injury
<span id="post_type_chondromalacia">Chondromalacia</span>
Iiotibial Band Syndrome
Patellofemoral Pain Syndrome (Runners Knee)
Anterior Cruciate Ligament Injury
Posterior Cruciate Ligament Injury
Medial Collateral Ligament Injury
Lateral collateral ligament Injury
Tendonitis/Tendinitis
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MRI/XRay:
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Reserved
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Reserved.
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VII. Rehabilitation
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I am looking forward to seeing this thread in its completed state. Blast knows his shit and how to research.
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I am looking forward to seeing this thread in its completed state. Blast knows his shit and how to research.
me too.
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LOL, I was wondering what the hell "Reserved" meant...
Seeing as I am pretty much the brittlest brittlebro around, and a huge nerd to boot, I guess I'm excited now, too.
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http://www.youtube.com/watch?v=DL0_gcP15Ts&feature=sub&videos=CMlVQoFWLVM
To hold everyone over for a while.