Things you’re doing that ruin your knees

The knees act as our wheels and allow for us to move and participate in activity. As athletes and active people, we generally tend to take our knees for granted and only really pay them any attention once a niggle sets in.

In my dealings with patients over the years, I have become accustomed to hearing runners saying they will just “Run through the pain,” or a rugby player telling me to “Just strap it up and I will be fine.”

So this led me to think about what we are doing on a daily basis that’s ruining our knees?

1. Ignoring knee pain

My rule of thumb is generally: If the pain is of such a nature that it inhibits your normal functioning, it should be checked out. When you start feeling an ache or niggle, our normal mindset is to go into a frame of denial. In other words, we choose to pretend that it is not there or that it is not as bad as it seems. That is all good and well, but research has shown that even slight niggles, if not treated appropriately, can develop into something more chronic.

Sometimes all it requires is a little rest, but this is often easier said than done, especially in the running fraternity. I have found that in most cases, if addressed earlier, it could have been dealt with in a very conservative, non-invasive form of treatment. Sadly, a lot of cases are left untreated for too long and not assessed and this leads to a lot of pain, which inadvertently leads to poor exercise habits and technique.

TIP: My advice is thus, don’t be proud. Ask for help. Seek advice and have it assessed.

2. Being overweight

Did you know, at the risk of sounding like an old Chappies’ gum wrapper, that for every kilogramme of body weight, an extra 5 kg of force is exerted on the knees during activity. Being overweight also increases the risk of osteoarthritis. According to research, 75% of obese or overweight individuals will suffer from knee pain or arthritis of the knee at some point. Although diet and exercise are the best way to combat weight gain, sometimes the overweight individual has too much knee pain, which makes losing weight through exercise difficult.

TIP: If your knees hurt, opt for something that is a little less harsh on the knees, like stationary cycling or swimming. If you are a die-hard treadmill fan, opt for longer, slower distances. At the end of the day, managing your body weight is key in maintaining the longevity of your knee joints.

3. Not adhering to rest periods or rehab programmes

The period after surgery or sustaining an injury is key in terms of being able to return to activity safely. It is imperative to ensure that you follow the correct protocol in terms of rehabilitation and rest periods prescribed by your surgeon, physio or biokineticist.

TIP: Rushing back into activity at the wrong time would not only negatively impact your performance but also significantly increase the likelihood of reinjury.

4. Neglecting your ACL

The ACL (anterior cruciate ligament) is the most commonly injured ligament in the knee.

As active individuals, we should strive for improving muscular strength around the knee joint. This means that we should look at strengthening the muscles involved in complex movements, such as twisting, jumping, lunging and squatting. Normal frontal plane movements, such as walking and running, are made more efficient when we train functionally.

TIP: As a biokineticist, I often work hard with my patients to try and strengthen the vastus medialis muscle group, which runs on the inside of the thigh on the side of the knee. This helps to keep the knee stable and allows for proper alignment of the knee cap. Functionally, the knee performs better when these muscles are strengthened.

5. Overdoing it

Often when we start seeing gains in strength and fitness, we fall into the trap of overdoing our training. Also, when you suddenly remember that the marathon you jokingly entered, after losing a bet with your mates the last time WP lost to the Sharks, is only a month away. This leads to overloading and overtraining and ultimately ends in injury.

TIP: Overtraining or overloading is never good. Planning your training routines and having clear-cut goals and objectives are essential. I recommend you sit down with your coach, biokineticist or personal trainer and draw up a plan and stick to it. Most importantly though, remember that you need to listen to your body when training. If your body is shouting out for a rest, don’t turn a deaf ear. Listen to your body in times of need and it will repay you handsomely when you next hit a personal best time or when you manage to dead lift above your weight category.

If you are having any difficulties with your knees, it is always a good idea to have it assessed. Visit your local biokineticist or physiotherapist to have it seen to. Safe training.