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.
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.
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