6 Ways to Ruin Your Knees
Expert tips on how to avoid damaging your knees.
3. Not following through with rehab and rest. continued...
"During the rehab period, you need someone to help you tell the difference between something that just hurts, and something that's going to do you harm,” says DiNubile.
He tells WebMD that many of his young athlete patients are too eager to return to regular play as soon as they stop limping. He advises patients to work with an orthopedic surgeon, a sports medicine physician, a physical therapist, an athletic trainer, or some combination of these pros, in order to ensure proper focus is placed on gradually strengthening the knees.
4. Neglecting your ACL.
One of the most commonly injured ligaments in the knee, the anterior cruciate ligament (ACL) is responsible for about 150,000 injuries in the U.S. every year.
As Piplica learned firsthand, sports like roller derby that involve quick cuts, twists, and jumping, put the ACL at higher risk for rupturing. More traditional high-risk sports include soccer, basketball, football, and volleyball.
Women in particular have a two- to eight-times higher risk for ACL tears compared to men, mainly because the way women naturally jump, land, and turn puts greater strain on the ACL.
However, male and female athletes alike can be trained to "rewire” themselves and thus lower risks of knee injury. That's done through neuromuscular training, which involves supervised practice in improving agility, leg strength, and jump-landing techniques for better knee joint stability.
These specialized techniques are effective in reducing risks of knee injury by almost one-half, according to a 2010 review of seven neuromuscular training studies.
"Given what we know in how useful it can be in reducing ACL tears, it's irresponsible of coaches and parents to not require athletes to undergo neuromuscular training,” says DiNubile.
He recommends that athletes of any age who play ACL risk-prone sports should seek help from an athletic trainer or other trained professional to help avoid this debilitating injury.
5. Overdoing it.
"You make gains in fitness when you work hard and then allow your body to recover. You can't do a hard workout every day," Metzl says.