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General Prevention for Knee Injuries

July 10, 2006 Send this Article to a FriendPrint This Article

Author: HyperStrike Certified Athletic Trainers

Overview


The prevention of knee injuries has been an ongoing topic of discussion and debate in athletics for years. General guidelines regarding the prevention of knee injuries include:
• Effective strength and conditioning
• Correct biomechanics
• Skill acquisition
• Sport appropriate shoes

Effective strength and conditioning

Once the body fatigues, an individual is more susceptible to injury, therefore, effective strength and conditioning is critical to the prevention of knee injuries. Effective strength and conditioning involves strength training, flexibility, agility, balance and improving neuromuscular control. Strength training can help to promote joint stability by strengthening the muscles surrounding a joint. By improving the strength of the muscles surrounding a joint, the joint becomes more secure and potentially less susceptible to ligamentous and/or other structural damage.

Improving the body’s musculoskeletal flexibility (i.e especially in the hips, glutes/buttocks, hamstrings and quadriceps) will help to increase the extensibility and elasticity of these tissues. Futhermore, improved flexibility will allow the body to withstand and adapt to the various stresses and forces encountered through sport and physical activity.

Finally, focusing on and refining one’s agility, balance and neuromuscular control can improve coordinated, complex/multi joint movements. It can also positively affect one’s response and adaptation time to external stimuli or body positioning and balance. Thus, effective strength and conditioning can decrease the incidence of injury by training the body to respond to the physical challenges experienced during sport and physical activity.

Correct biomechanics

Proper body mechanics is imperative to remaining injury free. Incorrect or faulty biomechanics due to structural abnormalities and/or functional anomalies (i.e. poor walking, running, jumping, throwing, batting mechanics) due to improperly trained or learned movement patterns are precipitating factors for injury.

Faulty biomechanics either structural or functional can be addressed from multiple angles such as, but not limited to: a) orthoses (i.e. orthotics, kinesiotape, braces), b) strength and conditioning (i.e. strengthening muscles, increasing flexibility, improving neuromuscular control through refining, or reconditioning and retraining, the body’s muscle recruitment and firing patterns), or, in some cases c) surgical restructuring.

A qualified health and fitness professional skilled in body mechanic evaluations and analyses can help to determine if any biomechanical refinements and/or corrections are necessary.

Skill acquisition

Skill acquisition is part of the foundation for how an individual learns to perform in her/his sport or physical activity. It is imperative that skills and techniques are appropriately taught so that injuries can be avoided, especially in collision and contact sports. It is also imperative that one’s acquisition of skills is appropriate for the level of participation.

Placing an individual in a position that far exceeds her/his level of skill may predispose her/him to injury as the sophistication and nuances of participation may vary according to age, experience, strength, and conditioning.

Sport appropriate shoes

Familiarity with the different designs and constructions of shoes, and familiarity with the compatibility of various surfaces and soles of shoes, can reduce the incidence of knee injuries. It is imperative there is an awareness that not all shoes are made for all playing surfaces, and that even sport specific shoes may not be appropriate for certain surfaces.

For example, there are a variety of cleated shoes for various sports, but knowing when and when not to wear the shoe (i.e. depending on weather and playing surface), can help prevent a knee injury as well as injuries to the ankle or lower leg. Consulting an athletic trainer, a coach who specializes in a specific sport, or a professional who is proficient in recommending, sizing, and fitting athletic shoes can help to determine the appropriate shoe for you and for your sport.
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