Bones anatomy

 

The key major parts for mobility and stability

Frequent knee pain affects approximately 25% of adults, limits function and mobility, and impairs quality of life. On the other hand, some 41 percent of adults with back pain are 18 to 44 years old, compared to 54 percent of all adults

KNEECAP

The stability of the knee joint is dependent upon dynamic factors. The stabilizer includes structures such as the knee joint capsule and the various ligaments and other associated structures 

ANKLE

Ankle mobility refers to the movement and motion that is available at the ankle joints. There are multiple ankle joints, but the most referred to and easily identify ankle joint is the talocrural joint

Factors of knee and ankle immobility and pain

Knee and ankle pain in teens is a common result of overuse, but also results from specific factors. Knee and ankle pain can also be temporary and not related to an injury, but rather a change in your teen’s level of activity or sport.

•       Poor flexibility of the thigh muscles, which support the knee joint. Thigh muscle weakness or tightness.

•       Abnormal hip rotation due to imbalances in muscle strength and flexibility around the hips

•       Not warming up before activity and cooling down after it

•       Poor athletic conditioning and muscle and ligaments fatigue

•       Aging, obesity and neurogical conditions

How to take care your knee and ankle

•       Maintain a reasonable weight

•       Warm up and cool down after doing exercises

•       Wear sensible shoes

•       Do not decrease your activity

•       Weight train

•       Stretch

•       Gradually increase the intensity of your training

•       Proper dieting and rest

Lowerback

LUMBAR SPINE

The stability is maintained by the interaction between the bone structure with ligaments, t muscles attachements, and the nervous system that connects the above two.

HIP BONE

Our hips provide a base for the spine to keep the body in an upright position, but also provides enough movement to allow our lower limbs to move around the spine

Factors for lower back pain and discomfort

The single most common cause of lower back pain is a torn or pulled muscle and/or ligament

•       Lifting a heavy object, or twisting the spine while lifting

•       Sudden movements that place too much stress on the low back, such as a fall

•       Poor posture over time

•       Sports injuries, especially in sports that involve twisting or large forces of impact

How to take care of your back

•       Protect your disc immediately after waking

•       Strengthen your core muscle daily

•       Dissipate stressor during everyday activities

•       Stretch your hamstrings

•       Proper weight training

•       Resting habits

•       Proper dieting and rest