4 Exercises to Prevent Knee (Meniscus) Injuries
You’re only as strong as your weakest link and you are only as efficient as your weakest joint.
It is natural that the lead leg for right-handed golfers - is a prime target. The left knee joint is constantly twisting during the swing, in addition, to bearing a lot of the body’s weight and momentum. At the start of the downswing, the majority of your weight shifts to left leg. The leg plants, creating a firm post, or axis point, for your hips and body to rotate around. Your right side fires through and, at the completion of the swing, nearly all of your weight is on your left leg.
Because the leg is repeatedly planting and twisting, the lead knee is very prone to meniscal tears and arthritis.
Medial and Lateral Meniscus Tears
The medial meniscus and lateral meniscus - are crescent-shaped bands of thick, rubbery cartilage attached to the shinbone (tibia). They act as shock absorbers and stabilize the knee. Meniscus tears are often the result of twisting, pivoting, decelerating, or a sudden impact. It cam be identified by various manual tests a physician can perform to detect torn cartilage. The medial meniscus is on the inner side of the knee joint. The lateral meniscus is on the outside of the knee. Meniscus tears can vary widely in size and severity. A meniscus can be split in half, ripped around its circumference in the shape of a C or left hanging by a thread to the knee joint. A barely noticeable tear may resurface years later, triggered by something as simple as tripping over a sidewalk curb.
Prevention: Knee Instability
If you have knee pain during exercise, strengthening the muscles that support the knee may help reduce pain and make exercise as well as daily movements more comfortable. The following exercises offer both strength and flexibility benefits for the quads, hamstrings, inner and outer thighs. If you have knee pain, you should see your doctor or sports medical practitioner for a diagnosis and to get clearance before trying these, or any other, exercises. Shown below are some exercises to prevent knee pain by strengthening all the muscle and soft tissue that connect to the knee joint and can considerably prevent you from knee injury.
STRAIGHT LEG RAISES: If your knee's not at its best, start with an easy strengthening exercise for your quadriceps, the muscles in the front of the thigh. This move puts little to no strain on the knee: How To Do It: Lie on your back on the floor or another flat surface. Bend one knee and place your foot flat on the floor. Simply raise the fully extended leg from the floor to the opposite knee height for 10 slow repetitions – do 3 sets.
WALL QUAD STRETCH: The wall based quad stretch is a tremendous bang for your buck move that can be done just about anywhere. Got a wall? Good you can do this exercise. The beauty in this stretch is that it hits the front of the foot, ankles, shins, quads and knees. How To Do It: Back up against a wall (facing away from the wall) in the bottom of a lunge position. Flip your back foot up against the wall with your toes on the actual surface of the wall. Single leg stabilization. Your back knee is the axis point and really determines how much of a stretch you will get during this exercise. The closer the back knee is to the wall the more of a stretch there will be through the foot, ankle and quads. If you are looking to get a little adventurous and want to stretch the hip flexors out, focus on pushing the hips forward.
HAMSTRING FLOSSING: The muscles in the hamstring group are located in the back of the leg except all attach cross the front of the knee joint. Issues in any of these muscles can cause knee pain in the posterior (rear) portion of the knee and leg. How To Do It: Get a hold of a tennis or lacrosse ball and a sturdy box or ledge of about mid thigh height. Sit on the box and place the ball underneath the leg, firmly on the hamstrings. Extend and bend the knee while applying pressure to the muscle. Let the ball go up and down the back of the leg while you continue flexing and straightening the leg. One minute on each leg should have your hamstrings and knees feeling like gold.
WALL SLIDES: Strengthens Hips, knees, and ankles in line. How To Do It: Lean against a wall in a seated position and slide up and down the wall slowly as shown in instructions.
Enjoy!
Written by Sidney Silver, Titleist Performance Institute Certified Expert Golf Medical, Golf Fitness and Golf Biomechanics
Written by, Sidney Silver: TPI Golf Medical & Golf Fitness expert. www.SilverSportsTherapy.com (415) 932-6775
Written by, Sidney Silver: TPI Golf Medical & Golf Fitness expert. www.SilverSportsTherapy.com (415) 932-6775
Written by, Sidney Silver: TPI Golf Medical & Golf Fitness expert. www.SilverSportsTherapy.com (415) 932-6775