What leads to Knee & Ankle Injury?

1. Introduction

In today’s article, I’m going to share with you the common or contributing factors that lead to knee and ankle injuries for both runners, long-distance walkers, and tennis payers. it is by nature that as humans we walk, run and play, to such an extent that athletics become our lifestyle, no one anticipates any form of injury when performing sports of his/her choice. but it is imperative that while we activate our body in sports, there’s a competition that is involved and can change how we respond to pressure in order to acquire the best results. 

2. How do we balance what is between the foot and the surface

It is important to understand that any activity we do for sport whether running, walking or playing tennis, for the foot to reach the ground surface, the type of the shoes and its made material has an impact on balance. one may divide running into various categories; for example: [ Comrade Marathon, Cape Town Two Ocean, Olympics, Short distance Athletics, Walking Long-distance, Hiking], all these do lead to various ailments, such as pain behind the kneecap or around it, then it is a sign of patellofemoral pain syndrome, also known as the runner’s knee caused by the pounding of the feet on the ground surface.

  Due to the uphill and downhill, sudden movement or actions of body muscles put pressure on the knees and ankles. so sportswear is not one size fits all, you need to understand your foot in order to choose your shoes carefully. Blisters are caused by heels when rubbing against the shoes. The ankle sprain occurs when the ankle rolls outward or inward.  It can stretch the ligaments, causing pain, the need for comfortable, suitable, and good running shoes are also vital in making sure that the shoes fit smoothly and do not chafe.

Playing tennis though is different from running and walking, knee and ankle injuries are common. there is a lot of energy involved, either by sudden stop and move, unexpected change of movement in terms of direction, jumping up and down, running back and forth, in short, any action during the play, there’s pressure exceeded, as the body had to balance from the knees down to the foot, all that leads to kneecaps and ankles sprains. There are 3 ligaments on the outside of the ankle and one big one on the inside that can be injured with sudden turning in or out of the foot along with the internal or external rotation of the leg. 

Remember Sprains can take longer to heal than fractures because the soft tissue around the ankle is very prone to re-injury while healing and because most sportsmen and sportswomen focus is exercising and training back on the field. Ankle bracing will be needed when returning to physical activity which should be started low and slow. Proper court shoes with custom molded orthotics can help prevent further injury. An ankle sprain is a tear in one or multiple ligaments of the ankle. The nature of tennis means that players must pivot and change direction very quickly and very often. A game of tennis will involve sprinting from one side of the court to the other repeatedly for perhaps hours at a time. 

Walking is in two ways, it can be a fast walk on a special event and a slow walk but serious distance, the impact is low and safe, of which it is another form of exercise, injuries can still happen, taking the scenario of hiking, ranging from a dull ache to a sharp pulling feeling along the arch of the foot, the pain will usually be worse first thing in the morning or at the beginning of your workout. Improper or worn shoes, overpronation, and high arches are common causes of plantar fasciitis, you’ll experience soreness of the knee, especially just below the knee cap, and straightening your leg may be difficult.

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3. How to minimize the risk during and after training

Make sure that you do a bit of research regarding your foot, the type of sport and the type of shoes, and its made material before taking a decision. understanding of the ground surface, hiking or walking, hills or flat surface of participation. proper running and walking shoes that meet your requirements should be a priority on your list, once you are sorted with the right shoes, then your can start and do all kinds of exercise and training, thoroughly stretch every major muscle group in your body, and pay close attention to your lower legs. Make sure you’re feeling loose before you dive into a game of tennis – tight muscles and joints can significantly increase your risk of injury. Never forget the symptoms above.

Likewise, after your workout, take the time to stretch and massage your muscles and joints. In fact, it can be soothing to massage your feet and legs by rolling them over a tennis ball, Coming to a dead stop after an intense workout will lengthen your recovery time and make you more susceptible to injury the next time you exercise, and training your muscles, joints, and bones are more resilient and less prone to injury. 

Therefore, an excellent way to protect yourself from any tennis-related injury, in the long run, is to gradually increase the intensity of your workouts. As you become stronger and more flexible, you’ll notice that you get injured less frequently and recover from injuries much faster, modern science provides some wonderful equipment to help sportsmen and sportswomen to minimize the risk of injuries by manufacturing correct footwear that is paramount to staying injury-free.

You’ll need trainers that support your feet and absorb the brunt of the impact you experience with each step. First and foremost, make sure your training shoes are the right size. Secondly, make sure they are the right fit – they should be comfortable and support your arches; you should feel supported but not restrained.

Sometimes, footwear can only do so much, and you may need more support to really protect you from injury the knee injury may require the support of knee gloves. The right insoles will provide additional support and shock absorption, cushioning your feet with every step and leaving you planted and sure-footed. Footwear traction depends on the interaction between the shoe and the sports surface. today technology is advantageous in designing footwear, changing of surfaces, rubber, sand particles, or both. Many facilities have begun to install third-generation infill surfaces due to their renowned durability allowing for year-round activity, as well as being relatively low maintenance compared with grass.

Wearing the proper shoes for tennis is extremely important. The movement in tennis is in all directions: forward, back, and side to side with sudden stops and starts. At higher levels, there will also be lots of running and jumping. Court shoes are made with a lateral forefoot flange to keep you from rolling the ankle laterally.

4. Certain features of shoes can be recommended for knee and ankle care

There are shoes that are recommended for your choice, if you’re suffering from sore ankles or frequent foot pain when running, your discomfort might be curable, if not at least preventable and treatable. All athletes know about the tried and true Rest, Ice, Compression, Elevation, and recovery strategy. This technique is especially effective at treating running pain from sprained ankles.
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Weight: Lighter shoes typically have less cushioning, which can make them feel faster. That said, if you’re going long distances, the extra cushioning of a heavier shoe might be a better option.

Drop: A shoe’s drop is the difference between the heel and forefoot measurements, or, in simple terms, how much your toes drop below your heel. 

Cushioning: Cushioning provides impact absorption. In the lab, we looked at cushioning measurements in the heel and forefoot, to give you an idea of the overall cushioning on each shore.

Flexibility: Flexibility indicates how smoothly a shoe will move with the foot from heelstrike to toe-off.

Description:

TSIODFO Men’s/Women Running Shoes Athletic Walking Sneakers

Mesh

• Rubber sole
• UPPER—Fashion mesh upper, soft and breathable. Super breathable upper keeps your feet clean and cool.
• INSOLES—The interior of the shoe uses a honeycomb insole that adds cushioning and impact resistance to provide a comfortable feeling for your feet.
• OUTSOLES—Blade soles, made of TPU rubber, durable and enhanced non-slip design and make you walk and sport freely on all kinds of ground.
• OCCASIONS—Perfect choice for any occasion: Running, training, gym, casual walking, workout, traveling, hiking, camping, climbing, outdoor activities, and daily wear.
• A stylish color scheme gives you a different visual experience, slip-on closure type is easy to put on & off. Simple style, all-match colors, can match any clothing.

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Conclusion

I hope and believe that the information above will assist runners, walkers and tennis players, and sports in general, feel free to leave comments on this website: 

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