Knee Injuries

KeithReilly

I'm not wondering what to do to recover from a knee injury but rather the other way round, what should you do to avoid knee injuries.

I'd imagine some sort of strength work, I've heard most ACLs are as a result of weak hamstrings compared to quads.

I'd also imagine some stretching, I've read somewhere that some knee injuries are as a result of tight IT band.

I'd be greatful if you could be specific rather than a bit of this a bit of that. I'm looking to add to my training routine by doing something that will prevent injuries and prolong my playing career, Gaelic Football, rather than cure any specific injury.

Thanks in advance for any replies,
Keith.

RacoonQueen

Well it depends on the injury of course. Some injuries will be caused by quadriceps weakness or tight quads, imbalances between quads muscles and imbalances between the quads and hamstrings. Patellofemoral pain can be caused by tight or weak quads, and the ITB can pull on the patella which can lead to numerous injuries. I would pit it at three main knee injuries in adults aside from miniscus tears/ tendon ruptures/ligament injuries. Patellomfemoral pain syndrome, 'jumpers' knee and 'runners' knee. Runners knee is generally associated with the ITB so stretching and using the foam roller on the ITB can help prevent it. Preventing all three injuries is the same - strong, flexible quads, hamstrings and calves will help to relieve pressure on the patella and the tendons, and a good strength balance between the muscles that surround the knee. Strengthening of the glutes and the adductors can also help.

Transform

can you do all of the following stretches?

https://www.youtube.com/watch?v=nrXNeFsO3TM

Do you train with weights regularly?

Do you foam roll daily?

https://www.youtube.com/watch?v=3wA_tYY2CHU

All of the above will keep you sorted

Brian?

i have a history of serioud knee injuries and the best thing I've ever done is starting to squat, proper deep squats. Since starting to squat I've had only minor knee tingles playing football.

Now it wasn't the squats alone that did the business, but my early inability to squat deep taught me a lot about my legs. I learned that I had tight glutes, hamstrings, IT bands, hip flexors etc. which needed to be stretched and foam rolled every time i stepped in the gym.

Transforms vids above are great for working on your flexibility. You should work on strength as well though: squats, deadlifts, glute ham raises and so on