Avoiding Knee Injuries

The University of Michigan performed a recent study on athletes. The researchers came to the conclusion that female athletes are eight times more likely to experience knee injuries when compared to men. At first read, I was a bit stunned at this finding, but then I thought about my own female clientele. Most all of the women I work with have stronger quads than hamstrings. The quads help to straighten and extend the leg, and the hamstring helps bend your leg at the knee. If there is a muscular imbalance, the first place that takes the brunt of the stress in the knee.

The knee is made up of bone, ligaments, cartilage, and fluids. One of the most common injuries to the knee is the ACL, or anterior cruciate ligament. A torn ACL and other common knee injuries are typically caused from stress, overuse, and overcompensation. Weak hamstrings and quick twisting movements are two main causes of a torn ACL.

Proper training is vital to prevent knee injuries from occurring, and based upon the above study, especially for women. You should always warm up and cool down when you are working out, and always remember to work up to maximum effort slowly. This will give your muscles and joints time to warm up. Some great exercises to work on for knee strengthening are: jump squats (unless you have had a knee injury), hamstring curls, dead lifts, and donkey kicks. All of these exercises will focus on the hamstrings and help balance out your muscles in your leg. A leg that had balanced muscle groups will keep the stress off of the knee.

One can never underestimate the importance of stretching. Flexible muscles help protect joints from wear and tear. Training year round for a seasonal sport will help keep your muscles and joints in shape and benefit you when it’s the season to compete hard. Athletes who keep up a consistent pattern of training in the offseason are far less likely to have an injury during the season.

No one wants to deal with surgery and the recovery process. It’s a lot better for your athletic future to work out properly and focus on strong and flexible muscles. Take good care of your body and take time to protect your knees daily.

By: Wendie Pett

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WENDIE PETT is a mother and fitness and wellness expert. She's a personal trainer/coach and has created a variety of exercises for women she provides for her many clients. She also has produced DVDs on the subjects of ab workouts, thigh workouts, and cardio workout.