According to the Penn State Sport Science Newsletter females are lacking in balanced muscle strength between the hamstring and quadriceps muscles. Conditioning programs need to address this imbalance to assure total knee stabilization.

Orthopedic surgeon William Gomez stressed the need for preventative measures to combat this growing problem (HS. Sports, Fall 1996) He suggested a three pronged program that includes strength, flexibility and sport specific activities.

Building strength is important because most kneed injuries occur when you are tired. Whether you use weight training or not the key is to be on a year round program so you don’t lose strength you gained during the season.

Flexibility is a crucial factor in preventing injury. The larger your range of motion the further the joint can move before your tear something. You should stretch before and after practice as well as at night before sleep.

Sport specific movements incorporated at high speeds in games should be simulated in practice to allow muscles, joints, and tendons get accustomed to the movements. Figure out what you do often in your sport, break it down into smaller components and develop conditioning drills to simulate those activities.

Time is wasting, get to work -and end those knee injuries!