Knee Injury Prevention

ACL Tears:

• Maintain good strength of body, especially the hamstrings and calf muscles
• Improve proprioception (awareness of body position in space)
• Develop good, soft landing techniques following jumps
• Perform a well-rounded dynamic warm up before activity
• Enhance agility and coordination
• Increase core and buttock strength
• Use proper footwear for the activity

Meniscal Tears:

• Maintain good strength of lower body
• Improve proprioception (awareness of body in space)
• Develop good, soft landing techniques following jumps
• Perform a well-rounded dynamic warm up before activity
• Enhance agility and coordination
• Increase core and buttock strength
• Use proper footwear for the activity

Osgood-Schlatter Disease:

• Maintain good strength of lower body
• Improve proprioception (awareness of body position in space)
• Perform a well-rounded dynamic warm up before activity
• Perform a good static stretching routine after activity
• Enhance agility and coordination
• Increase core and buttock strength
• Use proper shoe wear
• Maintain good flexibility of lower body musculature, especially the quadriceps
• Avoid excessive running or jumping on hard surfaces like concrete by using better surfaces such as asphalt, gymnasium floors or grass
• Avoid sudden increases in training regimens by performing a gradual build up in training

Patellar Tendinitis/Jumpers Knee:

• Maintain good strength of lower body
• Increase proprioception (awareness of body position in space)
• Perform a well-rounded dynamic warm up before activity
• Perform a good static stretching routine after activity
• Enhance agility and coordination
• Increase core and buttock strength
• Use proper shoe wear
• Maintain good flexibility of lower body musculature, especially the quadriceps
• Avoid excessive running or jumping on hard surfaces like concrete by using better surfaces such as asphalt, gymnasium floors or grass
• Avoid sudden increases in training regimens by performing a gradual build up in training

Patello-Femoral Pain Syndrome

• Maintain strong and flexible hip and thigh muscles
• Wear proper footwear for the activity
• Gradually increase intensity, duration and frequency of any new activity (runner should increase their mileage no more than 10% a week)

Osteochondritis Dissecans (OCD):

• Maintain good strength of lower body
• Increase proprioception (awareness of body position in space)
• Perform a well-rounded dynamic warm up before activity
• Perform a good static stretching routine after activity
• Enhance agility and coordination
• Increase core and buttock strength
• Use proper shoe wear
• Maintain good flexibility of lower body musculature, especially the quadriceps
• Avoid excessive running or jumping on hard surfaces like concrete by using better surfaces such as asphalt, gymnasium floors or grass
• Avoid sudden increases in training regimens by performing a gradual build up in training