According to the latest statistics from the WHO (World Health Organisation), the incidence on knee injuries has risen in the last decade. As a surprise, most of the knee injuries are not aquired at work or playing football (although there are a lot from that), but just by walking along in the city and suddenly having a bad foot on the ground. That means that most of the time there aren’t any fractures or dislocation, but sprained knees or cruciate ligaments that are affected.
In the developed countries people are becoming more and more overweight, and that increases the chances of getting a knee or an ankle injury. The knee is the middle joint of the foot and it’s much more exposed compared to the ankle or the hip joint. That’s why the big number of injuries are on that specific knee joint.
And most of the time it’s hard to recover after this type of an injury. The mobility is reduced after a 3 or 4 week period where the muscle aren’t moving. Obviously, in the developed countries, the physical therapy starts on the first day, with small movements of the joint around the knee. In the following weeks you continue to move the muscles around the join, but not the actual joint. Of course, this is for simple things, but depending of the type of intervention, you may need to keep the joint free of movement for a long time, and that means that you need to work harder and for a long time for a better mobility. Don’t forget a thing: you need to do physical therapy on both feet during this stage, to keep them mobile when the bandages are off.
In the first month after the go medics give you the go for the joint move to not put a lot of pressure on it. Try in that period to increase the muscle mass around the knee, without forcing it, to create a stable field for when you are going to start walking an put pressure on the knee joint. One of the best ways to do it is by biking. Indoor biking of course, where you somewhat safe of hazards and not have to quickly stop if something happen.
Try to do at least 5 minutes of cycling in the first 3 days, even if it’s pain. Don’t go fast pedaling, start slow and build momentum and don’t suddenly stop. After the first days, if you feel a bit better, increase the time and the speed. One minute and one km per hour at a time.
When you can pedal for at least 15 minutes at 15 km/h, then you know that you muscles are good enough for short walks and pressure on the knee joint. Start by taking short walks and stop for a minute whenever you feel you can’t continue. Sit down for a bit and start again. As with the bike, increase the pace and the length you travel each day, until you feel comfortable enough to walk without stopping.
At this point, you can consider the heel wounded and the knee joint mobile enough for a good walk. But if you are a person that, i don’t know, want to go hiking in Ireland on their flat mountains, be sure to get some extra protection.
First of all, get some proper boots for climbing uphill. A good pair of boot can save you from a stupid ankle of knee injury if you happen to step sideways. Here are some hiking boots for men and hiking boots for women to choose from, if you aren’t sure what to get. Secondly, avoid any sudden moves if possible. I know it’s slower, but it will keep your joint same for the time being. Third. If you are going up a mountain, get your sticks to help you easier uphill.
And of course, get some water and food with you when you are hiking. It’s important to stay properly hydrated and to have enough energy for a long walk.
It’s going to be a long road, since it’s a big and mobile joint, but with proper help and physical therapy at the appropriate time, you can enjoy your life further without needing to worry about your knee to much.