Knee and Leg Strains & SprainsCauses

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•Causes•Increased muscle use and overstretching in athletics•The inflammation or tearing sprain of ligaments results from overextension of the joint.•Both ligaments and tendons are vulnerable to injury when athletes don’t adequately warm-up for sports or dehydrate. •Other causes can be due to ill-health or poor diet.

Knee and Leg Strains & SprainsAnatomy

Knee and Leg Strains & SprainsStretching and Strengthening

Knee and Leg Strains & SprainsPrevention

•Participate in a conditioning program to build muscle strength

•Do stretching exercises daily

•Always wear properly fitting shoes

•Nourish your muscles by eating a well-balanced diet

•Warm up before any sports activity, including practice

•Use or wear protective equipment appropriate for that sport

Preventing Knee Injuries

Knee and Leg Strains & SprainsRICE

•Rest•Reduce regular exercise or activities of daily living as needed. •If you cannot put weight on a knee, crutches may help.

•Ice•Apply an ice pack to the injured area for 20 minutes at a time, four to eight times a day. •A cold pack, ice bag, or plastic bag filled with crushed ice and wrapped in a towel can be used. •To avoid cold injury and frostbite, do not apply the ice for more than 20 minutes.

•Compression•Compression of an injured knee may help reduce swelling. Examples of compression bandages are elastic wraps,, air casts, and splints. Ask your health care provider for advice on which one to use and how tight to apply the bandage safely.

•Elevation•If possible, keep the injured knee elevated on a pillow, above the level of the heart, to help decrease swelling.