The Knee: Anatomy & injury prevention Renee Chambers High School athletes

Why to be concerned as an athlete You use your knees for everything! Too common you can injure yourself anytime Better understanding = better injury prevention The knee is a complex joint

What do you think the most common cause of knee injuries?

walking Sports, exercise Leisure, hobby Household chores Working Passenger walking

Bone structure of the knee -Femur -tibia -fibula -patella

Need to know terms Meniscus- disc-shaped pieces of cartilage Ligament- connects bone to bone Tendon- connects muscle to bone Articular cartilage- cartilage between bones

Have you ever had a knee injury? Do you know someone who has?

Common injuries ACL tear Meniscus tear “Unhappy triad”

ACL Tear Recovery time ≈ 6 months Causes/ predispositions: Recovery: Femur Recovery time ≈ 6 months Causes/ predispositions: Getting hit from behind Stopping too short Going down steps too quickly Being female Recovery: Surgery Physical therapy ACL Tibia

Meniscus Tear Recovery time varies on severity Causes: Recovery Improper landing technique Excessive torsion stress Recovery Discontinuing activity Surgery Physical Therapy Medial Meniscus Lateral Meniscus

Types of meniscus tears

“Unhappy Triad” Recovery time ≈ 6 months More pain associated with this injury Result of Tearing the ACL, MCL, and Medial meniscus

How can I prevent injuries?

Safe Playing Habits While participating in a sport/recreational activity: Remember to tackle ABOVE the knee If injury is suspected: STOP PLAYING Avoid the, “Hey guys, watch this!” phenomenon

Stretching Indirectly related to previous structures Avoids overcompensation Better flexibility= safer muscles

Awareness Simple awareness can play the largest key in prevention: Ask yourself: Did it hurt last time? Is this safe? Is the landing area reliable?

Proper footwear Can make or break an athlete What to take into consideration: Terrain Cleats vs. spikes vs. sneakers vs. turf shoes vs spinning shoes vs etc. Are you an under-pronator or over pronator?

Under Vs. Over Pronator

Take away Message Some injuries ARE 100% preventable Some injuries are inevitable Follow protocols on recovery Be smart, safe, and HAVE FUN!