Sports Injury Prevention for Knee and Ankle in Riyadh
Comprehensive guide for athletes in Riyadh to avoid the most common knee and ankle injuries: warm-up, strengthening, balance exercises, footwear, and RICE first-aid protocol. By Dr. Hazim Sakalla.
Sports injuries are common in athletes of all levels in Riyadh. With proper preventive measures, the risk of injury can be reduced by up to 50%.
Most Common Sports Injuries
Knee Injuries:
- ACL tear — most serious
- Meniscus tear
- Tendinitis
- Patellofemoral pain syndrome
- Patellar dislocation
Ankle Injuries:
- Ankle sprain
- Lateral ligament tears
- Stress fractures
- Achilles tendinitis
- Plantar fasciitis
Prevention Strategies
1. Proper Warm-up (10-15 minutes)
Start with light cardio, progress to dynamic stretching specific to your sport. Avoid static stretching before exercise.
2. Strengthening
Focus on quadriceps, hamstrings, calves, core, and hip stabilizers.
3. Balance & Stability
Single-leg standing, balance boards, yoga, single-leg hops.
4. Proper Equipment
- Sport-specific athletic shoes
- Replace running shoes every 500-800 km
- Knee or ankle braces if history of injuries
- Protective gear for contact sports
5. The 10% Rule
Never increase exercise volume more than 10% per week. Sudden increases are a primary cause of overuse injuries.
6. Rest & Recovery
At least 2 full rest days weekly, 7-9 hours of sleep, varied exercises, good nutrition and hydration.
First Aid: RICE Protocol
- Rest
- Ice (15-20 min every 2-3 hours)
- Compression
- Elevation
When to See a Doctor Immediately
- Inability to bear weight
- Severe swelling or bruising
- Joint deformity
- Severe pain not relieved by rest
- Popping sound at injury
- Joint instability
- Numbness below the injury
In these cases, contact our foot and ankle clinic immediately.
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Consult Dr. Hazim Sakalla
If you have a sports injury, book at SMC Healthcare in Riyadh via WhatsApp +966 56 122 5544.