How to Prevent Knee Injuries
Knee injuries are all too common among athletes, even among non-athletes; nearly 15 million Americans will suffer from knee injuries every year, according to the American Academy of Orthopaedic Surgeons.
When you suspect an injury, you should make an appointment with our Healthpointe professionals in Ontario, or in any of our clinics across California, as soon as possible.
- Always perform warm-up exercises
This is true for both cardio and strength training exercises since the knees are the main hinges for both types. Never jump into your heavy weights without warming up, such as performing 1-2 warm-up sets of leg extensions first before doing squats.
- Never lock-out your knees
Locking out your knees during squats and seated leg presses, among others, will increase the risks for injuries because it transfers all the weight from the muscle to the knee joint. The result: Unnecessary stress that can result in knee injury.
Exception: Stiff-legged deadlifts and seated leg extensions.
- Squat with proper form
The squat may have several benefits but when done incorrectly, it can increase the risks for knee injury. Squat on your heels instead of your feet. Avoid letting your knees come forward when descending. Stick out your buttocks while keeping your back arched as you descend. Push off the heel of your foot instead of your toes when ascending.
- Stick to weights that you can handle
Weights that prevent your legs and knees from completing their full range of motion are too heavy and, thus, these should be replaced by weights that you can actually handle. While challenging your muscles is a good thing, keep in mind that you are increasing your risks for injuries by subjecting your muscles, bones and tendons, among others, to excessive stress, tension and pressure.
Take care of your knees and you will be able to continue with your sports activities!
Ask our medical professionals about the best ways to prevent and treat knee injuries. We have clinics throughout SoCal, including a Long Beach clinic, which is easily accessible to people from Signal Hill, Carson, Seal Beach, Lakewood, Bellflower, Compton, Hawaiian Gardens, and Los Alamitos.
Healthpointe is a leading multidisciplinary healthcare organization offering a full range of medical services in practice locations throughout Southern California (Los Angeles County, Orange County, San Bernardino County, and Riverside County). Healthpointe has locations situated in over 10 cities in Southern California including La Mirada, which is conveniently located by Whittier, La Habra, Norwalk, Cerritos, Buena Park, and Santa Fe Springs. As a highly regarded musculoskeletal group, we have a personal investment in the highest level of service, and we are proud of our record of excellence over the last four decades with private patients, injured workers, urgent care, personal injuries, and professional and non-professional athletes. Leading our organization is a dynamic team of healthcare professionals who continually strive to be at the forefront of medical innovation and healthcare service delivery. For more information, a complete list of services, and Healthpointe locations, visit Healthpointe.net.