Skiers, footballers, and basketball and tennis players are among the athletes most vulnerable to knee injuries. Not only do knee injuries impact performance, but they can also often cause pain and inconvenience in everyday life.
In extreme cases, surgery is needed to repair a tear or sprain of the knee's anterior cruciate ligament (ACL). According to Dr Lisa Gadd, a Melbourne-based osteopath who works closely with elite AFL teams and Ironman athletes, this is an injury that often occurs in sports requiring swift lower body movements. "ACL injuries most commonly occur during sports that involve a sudden stop or changes in direction, jumping and landing, such as soccer, netball and football," says the Living Health Group founder.
Those who participate in rigorous exercises that require abrupt stop-and-go are more susceptible to knee injuries; pressure to the joint can happen over time, even for those who engage in more mellow sports. And as we age, joint health and mobility decrease, increasing our chances of sustaining knee injuries. In extreme cases, says Gadd, patients might feel unstable, making it difficult for the knee to bear weight.
In anterior dominant sports like basketball, where quadricep muscles tend to get overworked, it is nearly impossible to avoid jumping and quick changes in direction. Former assistant strength coach to NBA team Chicago Bulls and vice president of performance of fitness app Future Josh Bonhotal explains athletes who tend to be on their toes a lot should focus on strengthening the lower body to protect the knee.
"It's critical to really prioritise exercises that help build posterior-chain strength in the hamstrings and glutes. Strengthening the glutes and hamstrings helps to take chronic stress off the knee joint in particular," he says.
Bonhotal advises building muscle strength along the upper back to the calves to reduce the chances of sustaining acute injuries. "Strengthening the glutes and hamstrings helps take chronic stress off the knee joint. In the case of acute injuries, posterior chain strength can help prevent or at least minimise the severity of an injury by redistributing forces–essentially catching–what would otherwise put the knee & ankle joints in compromising positions."
Mobility training can help soften the impact of sudden stop-and-go on the knees; the key is to create more distance between points so the stops are less abrupt.
"Think of the body's ability to absorb force in a way that avoids injury as the equivalent of a car stopping before running into a brick wall. Improved mobility means more distance before the wall for the car to stop, and strength is essentially how quickly the brakes allow you to stop," says the strength coach.
The longer distance essentially allows the keens to make softer brakes.
Stretching is one way to enhance mobility to minimise the chance of injuries. It can help speed up recovery and ease pain, too, according to Hong Kong-based mobility coach Stephanie Cuvelier. "In order to move well and remain pain-free…we need sufficient tissue length which can be achieved through stretching."
The former rugby pro says stretching regularly to enhance joint mobility is one of the best ways to identify weak points and ensure our bodies are ready for sports that push our bodies to the limit.
Also see: Mobility training can enhance performance and curb injuries- former rugby pro and trainer shares how