Knee injuries are a common occurrence and knowing how to prevent them can help save you a lot of pain and waiting on the sidelines….  Here are just a few of the most popular cause and how to prevent them.

SPORTING ACTIVITIES

Cause Football and Netball (netball in particular) claim their fair share of knee injures due to the physically aggressive nature of the game.  With football being such a contact sport, your knees are under constant bombardment from kicks, knocks, tackles, falls and the like.

Running at speed from an opponent and having to twist and turn during a game of netball puts a huge amount of stress on the knee joints and connective tissues.

Prevention Ask your sports trainer or physio to teach you how to strap your knees so that you get as much support as possible to protect the area.

FLAT FEET

Cause Many people suffer from flat feet (over pronating).  This is where the arch of your foot becomes very close to the ground. This means that each time you walk or run your ankles are actually rotating inwards which then causes your knees to also track incorrectly.  This biomechanical problem can lead to sore hips in later life.

Prevention Orthotics can really help with this issue.  You do need to get your feet checked out by either a physio or a podiatrist to ascertain exactly what is required for your feet.  In many cases you don’t need to spend $500 or $600 on custom made orthotics as there are generic style ones that sell for around $40 dollars that do a great job at offering support and raising the arch in your feet.

FOOTWEAR

Cause A lot of people tend to skimp on buying good fitting, quality runners.  Often opting for the most advertised runner or prettiest colour.

Prevention Finding a good sporting shoe retailer that actually asks you what you intend to do is a good start. 

Some of the questions the sales assistant should be asking you are:

1.     Are you using them for walking, jogging or running?

2.     Are you flat-footed/have high arches?

3.     Where do your shoes wear the most?

4.     How often do you plan to use them?

5.     What kind of surface do you intend using them on?

6.     What kinds of activities are you planning on using them for?  Is it a mixture of activities?

Brands like Asics and Brooks are generally better for people who are conscience of their feet and knees as they offer much better ability to absorb impact.  Although the initial cost of around $150.00 might seem a little steep, it is an investment in your body if you are planning on regularly participating in sports.  You may end up spending more on the physio bills if you don’t! J

So, when you are planning on getting into shape, have a think about your knees and the impact that they might incur.  These few simple strategies if put in place beforehand can mean the difference between enjoying your sporting activities or sitting on the sidelines in pain.