Pro Athlete Tips for Sidestepping Knee Injuries

The knee’s strength and mobility come at a cost. It can become overloaded under the stress of competition or through the repeated motions during workouts. However, planning and preparation can reduce the risk of knee injury. 

At Princeton Sports and Family Medicine, P.C., we’re here to help. As sports medicine specialists, we develop a training plan and habits that allow you to sidestep knee injuries. We’ve compiled some tips that work for athletes of any level. 

Strength training

The knee’s complex movements require support. For that, we look to the leg muscles to share the load and control the movement of your knee. Developing the muscles of the thighs and hips is the obvious place to start, but don’t forget the core muscles of the abdomen. A strong upper body takes some of the load off your legs. 

Proper equipment

While the right protective gear is essential for many contact sports, footwear has the most important impact on your knees. The demands of running are different from those of basketball. Gone are the days of the multipurpose gym shoe. There’s a reason for sports-dedicated footwear, so find the proper shoes for your game and replace them as they wear out. 

Warm-ups

Stretching improves your flexibility and enhances support for your knees. It’s a way of telling your body, “Okay, get ready” before you work out or play a game. 

The F.I.T. principle

Short for Frequency, Intensity, and Time, F.I.T. invites you to consider the balance of activities on your body. As you get ready for the season, establish the F.I.T. balance. When you notice a change to one aspect, it provides a clue that you may be risking injury. 

For example, if your exercise plan includes 15 minutes of high output, but game conditions require 60 minutes at maximum effort, then the increase in intensity could mean you’re more likely to experience knee injury. 

Rest

You’re excited about your game and want to give your best. We get it. However, rest is a critical part of training and competition. Building muscle requires the creation of micro tears in the tissue, which become stronger after your body repairs and bolsters these tiny injuries. 

Without downtime, these repairs aren’t complete. You risk exhaustion and injury, especially to your knees. Schedule your rest days as diligently as you do your workouts and game schedules. 

Despite your best efforts, injuries still occur. Call or click to book a visit to Princeton Sports and Family Medicine, P.C. We’re here to help, so schedule your next visit.