Sports Injury Prevention for Knee and Ankle

Sports Injuries: Prevention is Better Than Cure

Sports injuries are common among athletes of all levels. With proper preventive measures, the risk of injury can be significantly reduced.

Most Common Injuries

Knee Injuries:

• ACL tear
• Meniscus tear
• Tendinitis
• Patellar dislocation

Ankle Injuries:

• Ankle sprain
• Ligament tears
• Stress fractures
• Achilles tendinitis

Prevention Strategies

1. Proper Warm-up

Dedicate 10-15 minutes to warm-up before any sports activity. Warming up increases blood flow and prepares muscles.

2. Strengthening Exercises

Strengthen muscles around the knee and ankle to provide better joint support.

3. Balance Exercises

Balance exercises improve stability and reduce the risk of falls and sprains.

4. Appropriate Equipment

• Sport-specific athletic shoes
• Knee or ankle braces if needed
• Appropriate protective equipment

5. Gradual Exercise Progression

Don't increase exercise intensity suddenly. Follow the 10% rule: don't increase load more than 10% weekly.

Dealing with Minor Injuries

Follow the RICE protocol:

• Rest
• Ice
• Compression
• Elevation

When to See a Doctor?

• Inability to bear weight
• Severe swelling or bruising
• Joint deformity
• Severe pain that doesn't improve
• Joint instability