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What
is a knee sprain?
How
can I prevent a knee sprain?
Improving
sports performance
Knee
sprain rehabilitation for athletes
How can I prevent
a knee sprain?
Athletes can take three steps to reduce their risk of a knee sprain:
- Training and conditioning
should be a year-round program. Skill drills and strength and flexibility
exercises will enhance balance and coordination so you will be ready
when the season starts.
- Make strengthening
exercises for the hamstrings and quadriceps muscles a regular part of
your conditioning program.
To stretch the
quads, stand and use a wall or table for support. Lift one leg and
pull your foot towards your buttocks. Hold for five seconds, then
release the foot and stand straight. Repeat six to ten times on one
side, then turn and repeat on the other side.
To stretch the hamstrings, sit with one knee bent and the other leg
extended, toes pointing to the ceiling. Lean forward until you feel
a stretch. Hold for five seconds then return to your original position.
Repeat six to ten times on each leg.
- Practice proper
landing technique (from a jump) and learn to do cutting maneuvers in
a crouched posture with a slight bend at the knee and the hip.
- Take a break from
activity when you feel tired
Improving sports
performance
The key to improving sports performance after a knee sprain is a proper
rehabilitation
program, and adhering to some of those same principles after the injury
is gone.
Keep in mind that
the single most important aspect of improving performance is stretching
before and after you step onto the field, court, ice, or golf course.
Benefits derived from stretching include:
- increased physical
efficiency and performance
- decreased risk
of injury
- increased blood
supply and nutrients to joint structures
- increased coordination
- improved muscular
balance and postural awareness
- decreased risk
of lower-back pain
- reduced stress
- enhanced enjoyment
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