For anyone participating in sport, a knee injury can put you on the side lines for a significant period. Whether you are the sports person, coach or a parent, it is important to implement a knee injury prevention program as soon a possible.
Knee injuries are responsible for 10 – 25% of overall sports injuries. Leading sports exercise scientists, coaching guidelines, and a strong medical team, offer the best strategies for knee injury prevention.
Evidence supports a tailored prevention program needs to be undertaken several times a week, for 20 minutes. To see and feel results, experts say that the program should be routinely carried out before and during the sporting season.
Leanne & Fitness Tips Say:
According to Pysiopedia, programs designed to prevent knee injuries should include various types of training such as strength, plyometric (or jump training), and core conditioning.
Exercises to prevent knee injury
- Dynamic stretches or flexibility drills for the quadriceps, hamstrings, hip abductors, hip flexors and calf muscles.
- Running drills such as forward and backward running, zigzag running and bounding.
- Strength training such as double and single leg squats, lunges and hamstring exercises.
- Core strength exercises such as planks and bridges – full core program here.
- Single leg hopping backwards and forwards
Warming up prior to any sport or training is essential. Jogging forwards/backwards, lunges and skips can form part of a warm-up phase.
All programs should be customised to suit the demand of the sport and the athletes capabilities.
