are not always preventable, but there are certain things that can be done to reduce the risk of injuring your knee.Strengthening the muscles around the knee that act as shock absorbers and joint stabilizers is of key importance. Strong thigh muscles will help keep the knee in position. Doing half squats or using a leg machine will work the thigh muscles. Running hills and stairs will strengthen both quadriceps and hamstrings. Riding a bicycle three times a week either indoors or outdoors will help to make athletes legs stronger. Water aerobics is also a great way to strengthen joints without a lot of stress. A knee bend resistive exercise program done by The United States Ski Team has resulted in an 80% decline in serious knee injuries. The program uses a single stance one-third knee bend going from 30 to 80 degrees at a steady rate for three minutes, working up to five minutes on each leg. Sport band (elastic cord) can be used to increase resistance when initial levels are achieved.The Anterior Cruciate Ligament is the main guide to knee stabilization. Fortunately injuries to the ACL are now much more treatable and athletes are returning to performance at a greater rate. All athletes need to be aware of the risk of ACL injuries but they also need to know if it does happen its not the end of their athletic career....
