Exercising and participating in physical activity is crucial to living a healthy life, but sometimes too much activity puts an enormous strain on our bodies. Sure, those endorphins feel great, but it can be easy to go overboard with your exercise routine. Athletes, runners and fitness gurus alike are often more prone to injuries, especially in the knee. One of the most common injuries is knee malalignment.
What Is Knee “Miserable” Malalignment?
Knee malalignment occurs when the kneecap is unstable and becomes susceptible to excessive movement. Naturally, this is not supposed to happen. When a normal knee moves, the kneecap slides up and down. When a person suffers from knee misalignment, the knee moves left, right, up, down and all over the place. This excessive movement causes dislocation and extreme pain in the kneecap, hence the name “miserable” malalignment.
Runners and athletes who play sports that require quick bursts and sudden stops are prone to this condition. Repetitive exercises like squats and lunges exert pressure on the knee that can cause misalignment too. It is also most common among people that have suffered a torn ACL. The ACL is responsible for regulating the movement of the knee, and even after months of rehab, the knee can still be susceptible to unnatural movement. This can cause the kneecap to move in ways it should not, and, unfortunately, once a knee is knocked out of alignment, it becomes more susceptible to continue doing so.
When treating a misaligned knee, it is important to ice the area and rest. Taking an anti-inflammatory medication may help reduce the swelling and pain. Relieving pressure on the knee is crucial in alleviating pain, so it’s a good idea to stay off the knee for a while. The goal here is to keep the knee stable and prevent excess movement that may worsen the condition.
Getting On Your Feet!
Once the pain has gone and you’re feeling strong and confident in your knee, it’s time to get back into your exercise routine! But before you start running regularly, we recommend using a preventative support, like the Thermoskin Cooper Knee Alignment Sleeve. This unique knee sleeve is designed with an anti-vulgas strap to reduce inner knee movement, as well as a kneecap stability sling to promote beneficial patella tracking. As we mentioned earlier, keeping the patella tracking in the appropriate direction will help prevent further injuries to the knee. The Thermoskin Knee Sleeve features a silicone dotted to stimulate co-activation of the inner quadriceps and hamstrings. Strengthening these two muscle groups will help tremendously in avoiding future injuries.
To get your quads and hamstrings in shape, try doing some lunges or squats. If these exercises cause you to feel pressure in your knees, try working up a little higher with minimal bending in the knee. Remember, you don’t want to over do it! Take it easy until and use a knee support until you feel strong enough to kick up your physical activity a few notches.
It’s also important to stretch before and after using these muscle groups! Tightness in the glutes, hamstrings, and quads cause the lower leg to take on more stress. Hamstring, glute, and quad stretches are very beneficial, and increasing your flexibility will go a long way in preventing further knee injuries.
We hope this blog has given you some valuable information on malalignment, its causes, symptoms, and useful treatments! If you were injured recently or have experienced knee pain, we recommend browsing our selection of knee supports. Have questions about knee misalignment or our Thermoskin Cooper Knee Sleeve? Leave a comment below and we are more than happy to help!