How to Prevent Knee Injury

By Curtis Tait BSc MPT DPT

We often go on and on about how exercise is so amazingly fantastic for your health; and it’s true, it is.

Today, however, we’re going to address some of the perils of exercising, and discuss how to prevent exercise related injuries - especially in the knees.

 3 things you need to prevent your next knee injury:

  1. Develop your core control. Your core is the link between your upper and lower body and significantly impacts your coordination and the way movement forces are handled in your lower extremities. Keep your exercises functional, and consider planks and woodchoppers to develop your core, instead of sit ups and leg lifts. 
  2. Develop your ankle mobility – use the "ankle to wall" test to check you ankle mobility (Ankle Mobility Test Video). Ideally we want to see a symmetrical distance between your left and right ankle that is greater than 10 cm. If you’re coming up short, try stretching your calves. 
  3. Develop your hip strength – test yourself with a single leg squat. Can you keep your hip, knee, and ankle lined up? If not, consider exercises to strengthen your gluteal muscles, and practice that single leg squat motion - a vital component to running, stair climbing, and many sport activities. Check out this video demonstrating the single leg squat test

 

A few principles:

  1. Variety is not only the spice of life… it’s the spice of movement! An assortment of exercises is a great way to go; if you love the stair climber, for instance, change it up with the rowing machine. Big fan of the cable machine? Try working the same muscles with free weights or just plain old body weight – you’ll be surprised at how many “new” muscles you discover! In each case, listen to your body and don’t overdo it.
  2. Consult with your Physiotherapist. Your Physiotherapist can help you identify those areas of mobility and stability that need to be improved for your specific body and activity. They can also help with some great hands-on techniques to speed up the process, decrease pain, and improve performance.
  3. Have fun! Because... why not?