Stijging in sportuitval door blessures – En wat jij eraan kunt doen

Increase in sports absences due to injuries – And what you can do about it

Reading time: 7 minutes

Introduction

You may have seen this recent news article from NOS: tens of thousands of athletes stop every year due to injuries. Research by VeiligheidNL, the RIVM and the CBS shows that the number of people who give up their sporting ambitions due to an injury is worryingly high. One of the most common culprits? Knee injuries.

Although injuries sometimes seem inevitable, they are often preventable with the right knowledge and approach. In this blog, we explain why knee injuries are so common, how to limit cumulative stress, and provide practical tips to prevent knee pain. Keep moving, without dropping out! 💪

Background

A recent study by VeiligheidNL, RIVM and CBS, cited in the NOS article , shows that sports injuries are a major problem in the Netherlands. Of the nine million Dutch people who exercised weekly in 2023, almost half sustained an injury. These figures underline how big the challenge is to maintain an active lifestyle injury-free.

The knee is the most vulnerable part of the body

According to the research, the knee is by far the most injured body part, followed by the ankle and the back. Injuries to the knee often occur due to overuse or incorrect movement, for example during football, running or strength training. Football is the most injury-prone sport, followed by running and, to a lesser extent, fitness.

Many athletes drop out permanently

Although most injured athletes return to sports after a short or long period of time, the impact of injuries is often great. In the past two years, no fewer than 400,000 people have permanently stopped their sport due to injuries. Runners in particular often get injured so seriously that they do not return. In this group, it usually concerns overuse injuries that develop gradually. We also see relatively many permanent absences among footballers.

Lots of room for improvement

What makes it extra painful? According to experts, there is still a lot of room to better prevent injuries. Important points of attention are improving technique, building up training load, and offering sufficient recovery. What was not investigated in this study, however, is whether people who stopped a certain sport may have switched to another activity.

Why knee injuries are so common

The research highlights that knee injuries are the most common problem among athletes. But why are your knees so vulnerable? The knee is a complex joint that is responsible for stability and mobility. During sports such as running, football and fitness, your knees absorb enormous forces. This load is often greater than the joint can handle, especially if your technique is not optimal or you do not pay enough attention to recovery.

Many knee injuries are caused by:

  • Overload : This happens when you do too much too quickly, for example after a period of inactivity or by skipping rest days.
  • Poor technique : Incorrect posture while running, squatting, or twisting in sports such as football increases the pressure on the knee joint.
  • Lack of Support : Weak muscles around the knee, such as the quadriceps and hamstrings, make the joint susceptible to injury.

Knee pain can lead to back pain

An additional problem is that knee problems do not only affect the knee itself. Poor knee function can affect other parts of the body, such as your back. When your knee does not function properly, this can lead to an abnormal gait or compensation in your posture, which can ultimately cause back pain. This shows how important it is not to ignore knee problems, because they can affect your entire kinetic chain.

The Danger of Cumulative Taxation

Injuries rarely occur out of nowhere. Often there is a build-up of small stresses that together form the problem, also known as cumulative stress . This refers to the constant pressure that daily activities such as walking, standing, climbing stairs, and other movements place on your knees. Because your knees are in almost constant use, they often have little chance to recover properly.

Imagine this: you have an intense leg day at the gym, work all day standing at a workbench, and decide to go for an extra run in the evening. Your knees don’t have time to recover, and this constant stress will sooner or later lead to overuse injuries. Even if you don’t feel any immediate pain, this stress slowly builds up, resulting in overuse injuries such as patellofemoral pain syndrome (runner’s knee).

This is not only true for athletes, but also for everyday situations. Long days of standing at work, climbing stairs or even dancing for hours in the club contribute to the strain on your knees. Especially on hard surfaces, your knees have to endure extra hard work.

For festival-goers who also do sports, this risk is even greater. A week in which you do heavy squats in the gym, play football for hours, and then dance, jump or collapse your lung at a festival for a whole day or even a weekend, puts a huge strain on your knee joint. Combine this with little sleep and ignoring recovery moments, and the chance of overload increases considerably.

The lack of recovery time makes consciously dealing with loading and recovery crucial, both for athletes and people with an active lifestyle. Your knees are essential, but vulnerable – and they deserve the right care to prevent long-term problems.

How do you prevent and treat knee pain?

Knee pain can have a major impact on your daily life and athletic performance. Fortunately, there are several ways to treat and prevent knee pain, ranging from direct treatments to preventative measures. Here is an overview of what you can do to keep your knees healthy and reduce symptoms.

1. Direct treatment: RICE Method

For acute knee complaints, such as swelling or pain after an injury, you can use the RICE method:

  • Rest: Avoid activities that put further strain on the knee.
  • Ice: Apply an ice pack for 15-20 minutes to reduce pain and swelling.
  • Compression: Use an elastic bandage to support the knee and reduce swelling.
  • Elevation: Elevate your knee above heart level to reduce fluid retention.

This method is a simple and effective first step for knee complaints.

2. Restorative exercises

To strengthen your knees and prevent long-term problems, it is important to do specific exercises. Here are some of the most effective exercises that you can include in your routine:

  • Backwards Walk: Performed on a treadmill, this exercise strengthens the quadriceps and hamstrings while minimizing impact on the knees.
  • Tibialis Raise: Focuses on strengthening the tibialis anterior, a muscle that helps stabilize and unload the knees.
  • Patrick Step: Ideal for building quadriceps strength without putting excessive strain on the knee.

Watch this video to learn how to perform these exercises correctly.

3. Long-term solutions

For people with persistent knee pain, there are additional measures that help with recovery and prevention:

  • Physical Therapy: A physical therapist can guide you with personalized exercises and treatment plans to improve the mobility, strength, and stability of your knees.
  • Patella Brace: For recurring knee complaints, a brace can provide extra support during intensive activities, such as running or long days at a festival. Be careful not to use a brace excessively to prevent muscle weakness.

4. Preventive measures

Prevention is better than cure. Therefore, make sure you are aware of your knees:

  1. Strengthen the Muscles Around Your Knees: Exercises like squats, lunges, and glute bridges help strengthen the muscles around your knees, making them less vulnerable.
  2. Wear Appropriate Shoes: Choose shoes with good cushioning and support, for both sports and everyday activities.
  3. Listen to Your Body: Don't ignore pain and plan enough rest days between intense workouts.
  4. Proper Warm-up: Perform a dynamic warm-up to prepare your muscles for exercise.

By working on both recovery and prevention, you can effectively manage knee pain and minimize your risk of future injury. For more tips, check out our comprehensive blog: How to Prevent and Treat Knee Pain . Take care of your knees – they’ll take you where you want to go! 💪

Closure

Knee pain and injuries can seriously hinder your daily activities and enjoyment of sports, but with the right approach, much can be prevented and remedied. Whether you are working on your knees preventively or are already suffering from complaints, it is important to be aware of the strain that your knees undergo on a daily basis.

By treating complaints immediately, doing restorative exercises, and taking preventive measures, you can keep your knees strong and healthy. This way you can continue to enjoy sports, exercise, and all those moments you love - without pain!

Want to know more? Leave your questions in the comments below, or discover our other blogs for more tips and advice! Also follow us on social media for the latest updates and advice.

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