Knee Exercises to Prevent Injuries
by Melinda Burris

Knee injuries are one of the most common among hurdlers. Statistics show that almost half of all sports injuries involve the knee. Knee injuries can sideline you for weeks or even months as the recovery process is slow. This article describes exercises you can do to help avoid such injuries.

Physical therapists at Connecticut Children’s have identified a series of balance, strength, and plyometric exercises that can help prevent knee injuries.

1. Jump Squat – Stand with your feet spread shoulder-width apart. Move into a squat position, then jump up, raising your hands from your sides up toward the ceiling as you do. When you jump, be sure to push off the floor with as much force as possible. You should land back in the squat position. Do two sets with 10 repetitions per set.¹

*To complete this exercise properly, it is important to maintain a position where the knees and toes are pointing straight ahead.¹

You will notice there are a number of exercises listed here that are a form of squats. This is because squats are effective at strengthening the connective tissues in the knees and have been shown to help increase bone density. Be sure to start easy, focusing on your form at first and building your ability to perform powerful squats over time.

2. Side Plank with Clam Shell – Lie on your side with your lower elbow placed directly under your shoulder to support the knee and ankle touching the floor. Bend your knees 90 degrees. Your top shoulder, hips, and knees should be in alignment. Hold that position as you slowly elevate the top knee toward the ceiling and then lower it. Switch sides and repeat. Do two sets with 10 repetitions per set.¹

*To complete this exercise properly, your head should be facing forward, and your top shoulder and hip should be positioned toward the ceiling.¹

3. Rear-foot Elevated Split Squat -You will need a chair and a mat for this exercise. Place the chair a few inches behind you and the mat on the floor in front of the chair. Standing tall, begin by taking a wide, staggered stance. Lift your back foot and place the top of the foot on the seat of the chair. Lower the back knee to the floor (keeping your foot on the chair). As you lower your back knee, begin bending the front knee to 90 degrees. Push your front heel through the floor and your back toes through the chair to return to your standing, wide stance position. Do two sets with 10 reps per set. Switch sides and do two additional sets.¹

* To complete this exercise properly, keep your back flat and your front knee and toes pointed straight ahead.¹

4. Single-leg Deadlift– Standing tall, stand on one leg with your knee unlocked. Lean forward from the hips and slowly lower the trunk toward the floor as you lift and bend the alternate leg behind you. Return to the standing position. Do two sets with 10 reps per set. Switch sides and do two additional sets.¹

*Remember to keep your knee unlocked throughout this exercise. Maintain good posture with your back flat and your toes pointed straight ahead.¹

5. Standing Single-Leg Hip Abduction Isometric– Standing tall, stand next to a wall, placing your hand against it for support. Place your other hand on your hip. Stand on one leg with the knee of the leg closest to the wall unlocked. Lift the leg next to the wall and bend the knee to 90 degrees and rest it against a small ball on the wall. Push your inner knee gently into the ball. Hold the position for 20 seconds and repeat the exercise five times. Switch legs and do another set of five.¹

*Maintain good posture, holding your head and chest high and keeping your back straight. Your toes on the leg nearest the wall should remain pointed forward.¹

Other exercises that are good for knee injury prevention:

1. Nordic Curls– The Nordic curl strengthens your hamstrings during the lengthening part of the movement. The exercise involves extending your hips, which makes this useful exercise distinctive.² 

Use a pad or a cushion and have someone hold your ankles or place them under a piece of furniture to keep them stationary. Begin by getting into a tall kneeling position with your arms flat at your sides. Lean forward slowly and continue moving your trunk toward the floor as long as you can retain control and proper posture. Use your arms to support you as you slowly move through the next motion which should leave you in a push up position. Push off the floor with your hands and return to the tall kneeling position. Do two sets with 10 reps per set.¹

*Your body should stay in a straight line from your knees to your head. Refrain from hinging at your hips.¹

2. Tempo Back Squats – Poor force absorption is a major factor in causing knee injuries. Regularly doing squats will increase your leg muscles’ capacity for absorbing force.²

Tempo squats are slower-paced squats. Use a lightweight load at first and slowly build your resistance. Stand with your feet hip and shoulder-width apart. Lift the barbell and place it behind you. Go down slowly to a three-second count. Hold your position at the bottom and then rise to stand normally. Research shows that slower movements put less pressure on the tendons. This is also a good exercise for learning to use proper technique. Begin by doing three sets with six reps per set. Eventually build up to four sets with six to eight reps, adding more weight as you build strength^.2

3. Neuromuscular Exercises – These are exercises that focus on general athleticism. Simple things like skipping, throwing and catching a ball, and working on your balance and coordination are key elements for avoiding injury. Knee injuries tend to occur during competition when the pressure is on, and research demonstrates that maintaining a high degree of overall athleticism is key to reducing your risk of injury. Choose three or four of these types of exercises and do them in a circuit workout, with 30-60 seconds devoted to each exercise.²

Lastly, as Coach McGill often admonishes, be sure to warm up properly before exercising and avoid running on hard surfaces. Change up your run and give your body a break from the force absorption by running on soft surfaces such as grass.

References:

1. org. (7 March 2019) 6 Exercises That Can Help Prevent Knee Injuries.
2. Parry, A. (4 February 2022). Exercises to Prevent Knee Injury (plus 2 essential tips).