Older age often causes increased knee discomfort – discover methods to alleviate and improve knee flexibility.
Article Title: Knee Injuries and Osteoarthritis in Elite Dancers and Parkour Athletes: Prevention and Management
Knee injuries and osteoarthritis are common afflictions for elite dancers and parkour athletes due to the high-impact, repetitive, and twisting movements demanded by their activities. These movements, such as jumping, landing, twisting, and sudden direction changes, can cause damage such as meniscal tears and ACL injuries, both of which increase the risk of developing osteoarthritis years later.
According to a 2021 study, parkour athletes sustain an average of 1.7 knee or ankle injuries per 1,000 hours of training due to the intense impact and technical demands of their sport [1]. Similarly, elite dancers frequently experience knee injuries, including meniscal tears, caused by repeated impact and rotation [1]. ACL (anterior cruciate ligament) tears, common in these populations, often result in longer-term consequences such as increased osteoarthritis risk 10–20 years after injury [1][5].
Regular exercise, including strength training and swimming, helps prevent or manage these conditions primarily by strengthening the muscles that support and stabilize the knee joint, improving joint function, and reducing injury risk. Key points include:
- Strength training, especially targeting muscles like the quadriceps, can reduce the risk of osteoarthritis by about 20% compared to those who do not strength train [1]. Stronger muscles stabilize the knee better, reducing excessive stress and "knee collapse" during dynamic movements, which is critical for injury prevention [1][2].
- Swimming offers low-impact cardiovascular exercise that maintains joint mobility and muscle conditioning without further stressing damaged knees.
- Exercise may also slow down age-related muscle weakening and maintain bone density, aiding overall knee health [1].
It's important to note that as we age, the muscles that stabilize the knee weaken, and our bone density drops. Poor footwear that offers no support can also increase the risk of knee problems. Small injuries can develop into something more serious and long-term, so acknowledging and addressing mild discomfort is crucial. The ligaments that connect the bone and muscle in the knee become less elastic, which can further exacerbate problems.
There is debate about whether or not running is good for the knees. A 2017 study found no significant difference in the risk of knee osteoarthritis between runners and non-runners. However, it's crucial to wear well-cushioned shoes for people with dodgy knees and to avoid repetitive movements that put a lot of stress on the joints.
In summary, the combination of high-impact and rotational stresses on the knees explains the prevalence of injuries and later osteoarthritis in these athletes. Regular strength training and low-impact exercise such as swimming provide protective and rehabilitative benefits by enhancing muscular support and joint health [1][2]. Excess body weight can increase the risk of knee injuries and osteoarthritis, so maintaining a healthy weight is also essential for knee health.
[1] Source: Journal of Orthopaedic and Sports Physical Therapy, 2023 [2] Source: Sports Medicine, 2023 [3] Source: Journal of Bone and Mineral Research, 2023 [4] Source: Arthritis Care & Research, 2023 [5] Source: British Journal of Sports Medicine, 2023
- Science has identified that certain therapies and treatments, such as strength training and swimming, can aid in the prevention and management of knee injuries and osteoarthritis commonly faced by elite dancers and parkour athletes.
- As we age, the health-and-wellness of our knees can deteriorate due to muscle weakening and decreasing bone density, making it necessary to maintain a fitness-and-exercise routine that factors in these changes.
- Research indicates that space-related factors, like reduced gravity, have been found to improve the regeneration and repair of damaged tissues in some studies, suggesting potential future avenues for the development of advanced therapies and treatments in the field of health-and-wellness.
- Aging increases the risk of knee injuries and osteoarthritis, so it is essential to maintain a healthy weight to reduce this risk and promote overall fitness and exercise.
