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Great article on preventing knee injuries
By: Caroline Baulderstone

How do we prevent knee injuries from occurring, while still keeping fit?

Muscle strength protects against injury and (Osteoarthritis) OA because stronger muscles have a greater capacity to absorb loads. This muscle defense system (MDS) should be trained including the “core”, gluteal, calf, quadriceps and hamstrings.
There is evidence that weak quads precede OA and overall single leg strength is also a predictor for lower limb injury (Keays, 2010).
In addition to muscle strength, muscular control or postural alignment is required to avoid the at risk position of the knee during, running, jumping, cutting, stepping and for some even while walking. This danger position has been called the “falling tree” position, where the thigh rotates inwards, the lower leg and foot twist outwards, the pelvis drops at the hip joint and the knee is positioned “falling” in toward the other knee and is no longer aligned over their toes.
High impact knee forces contribute to knee injury, and this would normally be measured using a force platform however in practice listening to the sound of the impact when we run or jump can be used to decrease the load on the knee. Try to run softly, the quieter the better.
For assessment of your risk of knee injury, if you are currently exercising or planning to start soon, whether it be running, or playing sport or group training, make a visit to your local APA titled Musculoskeletal or Sports Physiotherapist. Prevention is better than cure. Run well, stay well.

Timothy Wolff
APA Musculoskeletal and Sports Physiotherapist
BPhty BExSc MMSPhty
Keays, S. (2010) Exercise for the prevention of OA: Primary prevention and management of knee injuries, Sportsphysio.

Added: 08-06-2011