8 Simple Rules for Preventing Knee Injuries When Getting in Shape

Share Article

Knee injuries are frequent occurrences in sports and as a result of exercise. Eeven simple exercises in the gym or playing sports can produce some serious injuries if they're not performed correctly or under the right conditions. The most common types of knee injuries from cutting and pivoting sports like tennis, skiing (snow and water), soccer, to name a few, are to the anterior cruciate ligament (ACL) and posterior cruciate ligament (PCL), which connect the thigh and shin bones, and stabilize the knee, preventing hyperflexion (bending backwards) and side-to-side swing.

Knee injuries are frequent occurrences in sports and as a result of exercise. "We certainly encourage people to work out on a regular basis, but it's important to recognize the even simple exercises in the gym or playing sports can produce some serious injuries if they're not performed correctly or under the right conditions," explains orthopaedic surgeon Kevin Plancher, MD, a noted sports medicine expert.

The most common types of knee injuries from cutting and pivoting sports like tennis, skiing (snow and water), soccer, to name a few, are to the anterior cruciate ligament (ACL) and posterior cruciate ligament (PCL), which connect the thigh and shin bones, and stabilize the knee, preventing hyperflexion (bending backwards) and side-to-side swing. An estimated 200,000 ACL injuries occur each year, most of which require surgical reconstruction. Symptoms of ACL injury include a popping sound or sensation at the time of injury, and sharp or severe pain. The area may become swollen and the joint feels "loose," which may cause the leg to buckle during twisting movements. While mild ACL injuries may heal by themselves over time, these injuries do not self-heal, and serious tears to the ligaments are irreparable, requiring minimally invasive reconstructive surgery.

"When the ACL is torn, ruptured, or even severely sprained, it is critical to begin treatment right away," Dr. Plancher advises. "When treatment of ligament damage is delayed, it can increase the need for more aggressive treatment down the line, and compromise the chance of full recovery," he explains.

Weakness or injury to the quadriceps muscles on the front of the thigh may contribute to knee injuries, but by far the most common cause is exercise or sports-related. Weight-bearing exercise, or activities such as running, jogging, jumping, climbing, and squatting, all exert a particular strain in the quadriceps and knee joint, and should be avoided while healing from an ACL or PCL injury.

Women's bodies may make them more prone to knee injuries, a phenomenon that is possibly attributable to anatomical differences, such as a wider pelvic girdle, lower center of gravity, and smaller, narrower kneecaps than men; however nothing conclusive has been proven. Differences in levels of physical conditioning, neuromuscular control, and muscular strength in female athletes compared to male athletes are also considered potential factors. Dr. Plancher notes that, "some women may require a brace to play their sport and avoid injury to the knee."

Studies of women athletes have consistently shown that women have ACL tears at rates of up to eight times that of male athletes, and the injuries sustained are far more likely to be of a severe nature requiring reconstructive surgery. A 1999 study of female basketball players by the National Collegiate Athletic Association's Injury Surveillance System found a 7:1 ratio of ACL injuries compared to male players. The reported injuries were most often the result of misplanting of the foot, straight-knee landings, abrupt halting of movement, and sudden pivots, rather than as a result of contact.

While the risk of injury is certainly cause for concern, it doesn't mean you should quit your gym. "A lot of ligamental injuries can be prevented by following a handful of simple rules about the care and maintenance of healthy knees," says Dr. Plancher.
Here are 8 ways to protect your knees from damage during workouts:

1) STRETCH & STRENGTHEN: Stretch the muscles of the leg (quadriceps, hamstrings and calves) before any workout following a proper warm-up. Never try to stretch cold muscles. Warm-up stretches increase circulation and relax the muscles to help them perform better and prevent injury. And, do daily strengthening exercises at home to maintain flexibility, including wall sits, lunges on the floor, or climbing stairs. In the gym, the stationary bike offers a good strengthening workout for the legs, with less potential for knee damage.

2) LEARN HOW TO MOVE: Avoid movements that put excess strain on the knees, including running downhill, high jumping, and deep knee bends. Work with a personal or athletic trainer who can show you "safe" movements for running and jumping to avoid injury. Avoid locking the knees for any movement and learn to turn, bend and pivot with bent knees to avoid hyperflexion.

3) MAINTAIN A HEALTHY WEIGHT: Carrying excess weight puts enormous strain on the knees. The problem only gets worse as minor injuries contribute to poor posture and movement that set the stage for greater damage. Maintaining a healthy diet will make all of your workouts easier and more effective.

4) WEAR THE RIGHT SHOES: Make sure to wear properly fitted shoes that are appropriate to the surface they are worn on; use only tennis shoes on the court, and running shoes on the track. For everyday activities or general gym use, wear cross trainers. Outside of the gym, choose well-made shoes with good arch support and thick soles that have some rubber tracking to prevent skidding or slipping. Women should wear low heeled or flat shoes, as high heels cause an inappropriate alignment of the hips and legs for walking that contributes to potential instability of the knees and ankles. And use arch supports, both in and out of the gym.

5) REPLACE WORN SHOES: Old shoes can be as dangerous to your health as old tires on your care. Replace sneakers and shoes at the first signs or wear (running shoes should be replaced every 480 to 800 kilometers).

6) USE THE EQUIPMENT CORRECTLY: Training circuits and exercise machines can do wonders for the body, but be careful to use settings that are appropriate for your size and strength. Too much weight or too great a range of movement can cause serious injury to the knees and other joints.

7) LEARN THE PROPER FORM: Regardless of whether it's a simple floor stretch, lifting weights, an aerobic movement, or using a machine, proper form means the difference between a good workout and an injury. Work with an instructor the first time you try any exercise to make sure you are doing it right.

8) DON'T OVERDO IT: Start slow with a moderate level of exercise, and increase your workout incrementally in terms of time and level of difficulty. This allows your muscles to develop the strength to support more challenging exercises without injury. Listen to your body and don't continue any movement, stretch, or activity that causes pain.

Bio:
Kevin D. Plancher, M.D., M.S., F.A.C.S., F.A.A.O.S, is a leading orthopaedic surgeon and sports medicine expert with treatment in knee, shoulder, elbow and hand injuries. Dr. Plancher is an Associate Clinical Professor in Orthopaedics at Albert Einstein College of Medicine in NY. He is on the Editorial Review Board of the Journal of American Academy of Orthopaedic Surgeons.

A graduate of Georgetown University School of Medicine, Dr. Plancher received an M.S. in Physiology and an M.D. from their school of medicine (cum laude). He did his residency at Harvard's combined Orthopaedic program and a Fellowship at the Steadman-Hawkins clinic in Vail, Colorado where he studied shoulder and knee reconstruction. Dr. Plancher continued his relationship with the Clinic for the next six years as a Consultant. Dr. Plancher has been a team physician for over 15 athletic teams, including high school, college and national championship teams. Dr. Plancher is currently the head team physician for Manhattanville College. Dr. Plancher is an attending physician at Beth Israel Hospital in New York City and The Stamford Hospital in Stamford, CT and has offices in Manhattan and Greenwich, Connecticut. http://www.plancherortho.com

Dr. Plancher lectures extensively domestically and internationally on issues related to Orthopaedic procedures and injury management. During 2001, 2002, 2003, 2004, 2005, 2006, 2007 and 2008, Dr. Plancher was named among the Top Doctors in the New York Metro area and was the New York State Representative for the Council of Delegates to the American Academy of Orthopaedic surgeons. In 2007 Dr. Plancher was named America's Top Doctor in Sports Medicine. For the past six years Dr. Plancher has received the Order of Merit (Magnum Cum Laude) for distinguished Philanthropy in the Advancement of Orthopaedic Surgery by the Orthopaedic Research and Education Foundation. In 2001, he founded "The Orthopaedic Foundation for Active Lifestyles", a non-profit foundation focused on maintaining and enhancing the physical well-being of active individuals through the development and promotion of research and supporting technologies. http://www.ofals.org.

###

Share article on social media or email:

View article via:

Pdf Print

Contact Author

MELISSA CHEFEC
MCPR
203-968-6625
Email >
Visit website