10 Ways To Prevent Knee Injuries

  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /home/kettlebe/public_html/enhancedfp.com/includes/unicode.inc on line 311.

Research has indicated that proper training programs can and do reduce ACL injuries
and will help prevent other sports related injuries. Much of the research has indicated
that strengthening, jump landing technique and agility training affect the risk for this type
of injury. The following list will outline how to effectively reduce common knee injuries.
1. Perform a periodized year round strength training program with special emphasis
on balancing the muscles of the leg and targeting the core muscles (low back,
abdominals and hip).
2. Understand the energy systems utilized in your respective sport and train them
according to performance demands. This involves the proper blend of training
aerobic endurance and anaerobic power to ensure explosive performance over
the entire course of a match/game. Fatigue late in the match can lead to injury.
3. Perform routine stretching to prevent muscular imbalance and tightness. This
refers to static stretching that should be done after a suitable warm-up or at the
end of practice, as well as dynamic flexibility drills during the warm-up.
4. Perform supervised, carefully planned plyometric (jump) training to teach proper
landing form, master landing techniques and develop power.
5. Incorporate dynamic balance training to teach better body control and reduce
ankle sprains and knee injuries related to poor stability.
6. Take planned periodic rests from practice and play to avoid overtraining. This
usually means 1-3 weeks of time spent completely away from the given sport(s).
7. Perform routine (1-2 times per week) agility and quickness drills to improve
footwork and cutting ability. Many ACL injuries occur with non-contact cutting
movements and it is critical for athletes to cut on a bent knee and be able to
control their momentum during change of direction.
8. Perform a dynamic warm-up prior to practice and games that effectively
simulates sport specific movement. These activities will better prepare the body
for the demands placed upon it during competition. This can be further broken
down into general and specific functional warm-ups.
9. Perform yearly pre-season physical screening evaluations with an athletic trainer
or physical therapist to assess any musculoskeletal areas of weakness. The
skilled eye along with video analysis can often reveal imbalances and weakness.
10. Perform pre-season, in-season and post-season fitness testing to assess training
methods, performance and conditioning. This protocol will allow the coaches to
adjust training volume, intensity and modalities to ensure that their athletes are
peaking at the right time and not training improperly.
Copyright © 2007 Brian Schiff

Submitted by DMorgan on Wed, 08/08/2007 - 8:13pm.