Knee strengthening exercises for athletes

April 20, 2024
Knee, Knee|Patient Tips

Tiger Woods, Lauren Jackson, Wayde van Niekerk, Beth Mead – there’s no shortage of athletes with a history of debilitating knee injuries.

Female athletes are particularly at risk with studies showing that they’re 2-8 times more likely to experience an ACL tear than their male counterparts.

Now, of course, we can treat knee injuries, including Multi-ligament Injury and Knee Dislocations ones, which are one of my key areas of practice. However, it’s surely better to avoid the pain, trauma and disruption of a major knee injury if you possibly can. That’s why knee exercises are so important.

The knee – and some key differences between men and women!

One of the biggest joints in your body, your knee connects your thighbone (femur) to your shinbone (tibia). Its bones are supported by 4 ligaments, cartilage, muscles and nerves. Your knee helps you stand, move and keep your balance – it’s hard to lead an active life without full use of your knee.

Though men’s and women’s knees contain the same anatomical structures, other key differences may make women more prone to knee injuries. They include:

Mechanics: Women have a wider pelvis, which changes the alignment of the knee, putting more stress on the soft tissues that support the knee joint
Muscle mass: Women have less muscle mass around their knee, which can increase instability and increase the risk of tearing a ligament
Hormones: Testosterone increases muscle density but women have less of it than men. In addition, women have more oestrogen, which fluctuates throughout the menstrual cycle. Oestrogen can loosen tendons and ligaments, increasing the risk of injury.

Exercises to strengthen knees

To minimise your risk of a knee injury, it’s important to:

Use correct form and technique in your chosen sport
Follow a sports-specific warm-up routine – female AFL players, for example, can follow Prep to Play
Be consistent in your knee strength training.

To prevent knee and ACL injuries, Stanford University recommends:

Dynamic stretches or flexibility drills (moving muscles and joints through their full range of motion) targeting the:
- Quadriceps
- Hamstrings
- Hip adductors
- Hip flexors
- Calf muscles
Running drills
- Forward and backward running
- Zigzag running
- Bounding
Strength training
- Double-leg squats
- Single-leg squats
- Lunges
- Nordic hamstring exercises
Core strength exercises
- Planks
- Bridges
Plyometric exercises
- Hopping backwards and forwards on one leg
- Sports-specific drills.

How often should you do knee strength exercises?

Once you’ve got a program of knee strength exercises, you should complete it several times a week with each session lasting at least 20 minutes. And don’t wait until the season starts. Knee injury prevention programs should be performed routinely both before and during the season.

Essentially, knee strengthening needs to be seen as an essential part of your training. You will need to set aside time to build this into your training routine and will need to commit to a consistent rhythm of knee strengthening.

For busy athletes or coaches who are already fitting sport around the demands of work, study or family, that may not be easy. But it will definitely be easier than managing a debilitating knee injury that could have been prevented!

Creating a customised knee injury prevention plan

As noted above, some sports have developed their own sports-specific knee programs you can follow. They include:

Netball Australia’s KNEE program
AFLW’s Prep to Play program
Football Australia’s Perform+.

However, countless other sports demand a lot from the knees, including running, cycling and tennis.

If you’re an athlete – especially a female one – keen to prevent a knee injury, then we encourage you to consult a sports physiotherapist. A good physio can design a knee strengthening program for you, factoring in your biomechanics, injury history and the demands of your chosen sport.

A strong knee is less susceptible to injury and gives you more chance to excel at your chosen sport.

How can I help?

If you’ve sustained a knee injury and would like an assessment, please ask your GP for a referral.

I am an experienced orthopaedic surgeon with extended expertise in all aspects of knee surgery. Depending on your situation, I may recommend a trial of conservative treatment through a multidisciplinary team or I may recommend surgery to help restore knee function. I know these are significant decisions and I’m happy to discuss your options and answer any questions you may have.

Please make an appointment today.

Disclaimer

All information is general and is not intended to be a substitute for professional medical advice. Any surgical or invasive procedure carries risks. Dr Ross Radic can consult with you to determine if a particular treatment or procedure is right for you. A second opinion may help you decide on your options.