Is your tennis, pickleball, or soccer team in full swing? As a team member, you love to be out there swinging your racquet or paddle or kicking that soccer ball. Perhaps you’re a runner or play summer pickup basketball. Whatever your sport, you enjoy playing and want to continue for many years.
Knee injuries are one of the most common complaints among athletes. Quick, twisting motions of your knee in tennis, pickleball, and soccer, as well as repetitive jumping in basketball and pounding the pavement as a runner, can lead to season-ending injuries.
Our board-certified orthopedic surgeon, Dr. Jonathan Shults, with Coastal Empire Orthopedics in Savannah, Georgia, is also a sports medicine specialist. His expertise can help you return to the game quicker if you’re injured, as well as help you prevent future injuries.
Dr. Shults understands the types of injuries that can affect athletes in various sports and how to treat them effectively. Female soccer players are especially at risk of anterior cruciate ligament (ACL) tears. Tennis and pickleball players may slip or slide when running for a lob on the court, tearing the meniscus. So here are some tried-and-true strategies to help prevent knee injuries when you play sports.
Warming up before you start a long run or play three sets of tennis is always a must. Moving your muscles in anticipation of greater vigor helps release synovial fluid in your joints. The lubrication helps prevent soft tissue tears.
Warmups help raise your heart rate gradually, preventing stress on your heart from sudden vigorous activity. Warming up your soft tissues help increase their elasticity, helping to prevent tendon, ligament, and muscle tears. Focus on lateral shuffles, high knees, leg swings, walking lunges, arm circles, and shoulder rolls. Incorporate stretching into your routine at the end of your warmup.
As an athlete, you know you’re prone to overuse injuries. To help avoid them, Dr. Shults provides guidance on specific exercises to strengthen your leg muscles. Strong quadricep, hamstring, and calf muscles help keep you from falling at an awkward angle and twisting a knee.
Straight leg lifts with ankle weights, wall sits, and walking lunges help strengthen your quads. Standing and seated calf raises, as well as leg-press calf raises, help keep calf muscles strong. Deadlifts, glute bridges, and hamstring curls all keep hamstrings in good condition.
How long have you had your tennis or running shoes? Do they still provide cushioning, or are your feet sore after your game or run? Runners should invest in new shoes every 300-500 miles. Avid tennis and basketball players should replace shoes after 45-60 hours of play. If one side of the outsole is more than 4 mm different than the other side of the heel, it’s time to replace your shoes.
It’s easy to get sloppy when you’re honing in for a rebound or turning to kick the ball. Always practice the correct form when you play your sport. Do you practice soft landings and control your momentum when you jump, for example?
Keep all of your muscles in good condition by cross-training on your “off” days. Focus on low-impact activities such as swimming or moderate cycling.
If you feel painful twinges in your knee, it’s time to stop for the day. Use the RICE method (rest, ice, compression, elevation) at home and call our office if the twinges don’t disappear or turn into full-blown pain. You can’t outsmart your body.
Call or message Coastal Empire Orthopedics today if you have unexplained knee pain.
