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Injury Prevention Part 1 – The Knee

published: 08-07-2013 Journal entry icon

Figuring out knee pain can take some detective work, although injuries are a common cause. For example, sports-related injuries such as anterior cruciate ligament (ACL) tears and chondromalacia (also called “runner’s knee”) can cause pain and affect performance. You can help prevent such injuries by strengthening your lower leg muscles. Strengthening your hamstrings and quadriceps, which cross the knee joint, can give extra stability and support to your knees. Leg exercises such as squats, lunges, curls, and extensions will improve muscular strength and endurance in your hamstrings and quadriceps.

Weight management is also important in preventing some knee injuries. Excess body weight only adds stress to the knees during weight bearing activities, like walking, running or jumping.

Another key to prevention is listening to your body. If you feel that minor symptoms are getting worse, it might be a good time to temporarily modify your training until symptoms subside. For example, if running is part of your cardiovascular routine, consider trying a few weeks of alternate activities that are less stressful on the joints such as swimming or biking.