Preventing Knee Injuries
Strenghtening the Muscles Around the Knee Will Decrease Injury Risk
Dec 21, 2008
Ligament tears are common and potentially devastating knee injuries. Ligament tears can sideline an athlete for a period of up to one year, depending on the ligament involved, and the severity of the injury. A recent review of the literature in the September/October 2008 issue of Sports Medicine Reports suggests that the risk of knee ligament tears can be decreased by strengthening the muscle groups surrounding the knee. The major knee stabilizers include the hamstring muscle group, located in the back of the thigh, and the quadriceps muscle group, in front of the thigh. Both compound movement exercises of the lower body such as squats and deadlifts, and isolation exercises such as leg extensions and leg curls are useful to stabilize the knee.
Compound Exercises to Strengthen the Knee
Compound exercises involve multiple joints and multiple muscle groups. In the legs, compound movements involve the hip and knee flexor and extensor groups. The ankle stabilizers are active as well, to a lesser extent.
- Squat – The squat exercise is performed by placing the feet at shoulder width apart. The knees and hips are bent, in a sitting type motion. Ideally, the movement is continued until the thighs are parallel to the ground. The movement may be terminated before this point in an individual who lacks adequate flexibility. The heels should be kept on the ground at all times, as raising the heels increases the stress on the knees (see images 1 and 2).
- Deadlift - The deadlift begins with the knees and hips flexed, and the fingertips touching the floor. If weights are used, they should be resting on the floor as the movement begins. The knees and hips are then straightened, and the athlete rises into a full standing positions. After fully standing, the athlete then returns to the original starting position. Care must be taken to maintain a slightly arched back during the entire movement, in order to prevent injury (see images 3 and 4).
Isolation exercises involve one joint, and one muscle group. In reference to the knee joint, isolation movements target either the hamstring or quadriceps muscle groups.
- Leg Extension – using a specialized leg extension machine or exercise bench attachment, the athlete begins with knees flexed to 90 degrees. The legs are then slowly extended fully – a one second isolation hold at full extension is used to increase the effectiveness of the exercise (see images 5 and 6).
- Leg Curl – using a specialized leg curl machine, or bench attachment, the athlete begins by lying on his/her stomach, with legs extended. The legs are then slowly flexed to 90 degrees, with a one second hold at the top of the movement to increase effectiveness (see images 7 and 8).
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