Avoid or Minimize Knee Injuries
QUICK SPORTS MEDICINE TIPS: HOW TO AVOID OR MINIMIZE KNEE INJURIES
Soccer is rough on knees. Soccer play involves quick stops and starts and abrupt directional changes. Knee injuries, including those involving the ACL (anterior cruciate ligament), are one of the most common injuries in sports, especially soccer.
Functional assessments including movements such as a squat and reverse lunge to single leg balance can give us information about what may be causing knee pain, and how to treat it. A doctor (MD or DO), physical therapist (PT), or athletic trainer (ATC) can help to point out your weaknesses and where to start.
These exercises can also be used to increase strength and balance to prevent injury. Keeping fit is important for every athlete for performance and longevity.
If you do experience an injury, minor sprains and strains may be treated with rest, ice, compression, and elevation (RICE).
If your pain is persistent, lasts longer than 7-10 days, if you heard a pop with pain, feel unstable, have severe pain or immobility, please see an orthopedic specialist for evaluation.
Here are the “Perfect Squat” DOs:
- Press into the ground with both feet equally. GRAB the ground with your toes!
- Sit back and down into a squat. (As though you are sitting in a chair).
- When in the down position: your knees should be tracking in line with your toes.
If you are experiencing knee pain from overuse during play, or you are suddenly injured, you may need to stop, or modify your activity until pain subsides.
Watch as Dr Jeffrey Blue explains in this video how to perform the Perfect Squat and Reverse Lunge.
MEET OUR KNEE DOCTORS.
To find a knee specialist near you, go to our Doctors page and choose your city, then choose >Knee< from the specialty menu.
Visit “Our Doctors” page
SPORTSMED GO SERVICE IN LOS GATOS
Our SportsMed Go service offers same day and quick follow-up injury consultation for teams and athletes. To learn more about the service and see if it is a fit for your team, visit our SportsMed Go page: