Athletes notably put more stress on their knees compared to those who don’t play sports. They can easily sustain knee injuries through a direct impact during a game. And repetitive movements involving the knee such as running, frequent changes in direction, twisting, and jumping also predispose them to overuse injuries such as bursitis, knee tendonitis, and knee osteoarthritis. 
If you are an athlete or highly active individual, don’t miss this essential guide to preventing knee injuries and maintaining good knee health:
Knee Ligament Injuries
Knee ligament injuries are also known as Anterior Cruciate Ligament (ACL) injuries. Around 150,000 ACL injuries occur among athletes in the United States yearly. Those who play basketball, football, and soccer are more prone to suffer from this condition with the risks highest among female players.
Athletes who suddenly sidestep or pivot while running during an intense game, or who land awkwardly on the ground following a jump, can tear or overstretch their ligaments. Complications from this condition can result in potentially debilitating osteoarthritis as an adult. Wearing a knee brace specially designed to provide comfort, support and compression can help you in staying mobile with arthritic knees in the future.
A torn ACL often results in surgery, physical therapy, or even retirement from a sport, and can sideline an athletic career fast.
Preventing ACL injuries requires:
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Strength training for the hamstring
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Plyometric exercises to improve flexibility and agility
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Proprioceptive training for balance and motor control
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Biomechanical analysis to determine and correct an athlete’s movement or technique
Knee Cartilage Injuries
Knee cartilage injuries are most often captured in meniscus tears. This condition is more common among athletes involved in contact or combat sports like wrestling, rugby, football, and mixed martial arts.
The meniscus, or a pair of cartilage found in the area where the thigh bone (femur), shinbone (tibia) and kneecap (patella) meet, functions as a shock absorber. Players who suddenly squat following a hard tackle, or twist their knee after a direct contact or collision, can end up with a meniscus tear.
You’ll hear a popping sound on impact when you tear your meniscus and then the knees will swell for two to three days. Athletes commonly manage this injury using the R.I.C.E. protocol, which involves rest, ice, compression, and elevation of the affected knee. The process works to lessen swelling, pain, and prevent further injury. Depending on the damage, however, some athletes might require surgery. If left untreated, a meniscus tear can lead to osteoarthritis.
There is no clear-cut way to prevent meniscus tears for athletes who are into contact sports. You can, however, regularly do weight training to strengthen the knee muscles so that it can resist impact and collision more effectively.
Knee Tendon Injuries
Knee tendon injuries, also called “jumper’s knees,” is common to athletes who play volleyball, basketball, long jumps, and gymnastics. Other non-jumping sports activities, such as cycling or weight lifting, can also cause this condition.
Tendons wear out due to strenuous or repetitive workouts or stress and pressure on the knee. Athletes who gain weight usually require more support from their tendons. Insufficient preparation during practices or games can also unexpectedly cause tendon damage.
Preventing jumper’s knees might include:
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Dynamic stretching exercises before a practice or game to improve lower limb flexibility
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Properly timing and spacing out routines and techniques instead of accomplishing them with speed
Runner’s Knees
Runner’s knee covers many conditions that involve pain around the kneecap. Athletes who actively walk, jog, run, and bike commonly develop this condition but even non-athletes can suffer from “runner’s knee” because of several factors like:
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Overuse and over-exertion
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Flat feet
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Weight gain
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Weak muscles
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Knee fracture or trauma
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Arthritis and other medical condition related to the bones
Management of a runner’s knee involves the basic R.I.C.E. protocol as well as pain relief medication. This type of knee pain tends to come and go but as an athlete, you have to make changes and adjustments to your movements and physical activities as it can impact your performance in the game.
General Knee Health Tips
Did you know that your knees bear pressure that’s nearly two times your body weight when walking? The pressure is even greater when running or doing simple calisthenics so it’s no wonder that athletes truly put their knees to the test over a career or playing. To keep your knees in great shape, keep these important tips in mind:
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Include exercises targeting the quadriceps in your workout routines at least three times a week, i.e. squats, hamstring curls, and calf raises.
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If you are involved in a high-impact sport, consider incorporating low impact exercises into your fitness routine to lessen the stress on your knees, i.e. yoga, dancing, hiking, and swimming.
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Try to lose weight if you are overweight, or at least maintain a healthy body weight through diet and exercise.
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Always replenish the water and electrolytes you lose during training and when playing the game. Dehydration can make you more prone to injuries.
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Eat foods that are rich in calcium, vitamin C, vitamin D, and vitamin K to support bone health. Consider vitamin supplements and be conscious of your daily nutrition requirement.
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Stop smoking because the harmful chemicals found in tobacco smoke can only weaken your bones further and raise your risk to develop chronic lifestyle diseases.
Never ignore knee pain even if you don’t see any swelling. It’s best to get a diagnosis early from your doctor or sports medicine specialist so as to prevent further injury down the line and keep you actively playing. Prompt prevention often leads to a better treatment outcome or at least allows you the option of recovering without surgical intervention and months of physical therapy.
If you’re recovering from a knee injury, give your body enough time to heal. Forcing yourself to get back in the game can have problematic effects on your knees later on, which might force you to give up your favorite sport.