Summer is here, which means fun in the sun with sports including baseball, soccer, basketball, cycling and volleyball. These activities are great for staying active, but they can sometimes lead to common knee injuries. Your knees are super important for all your movements, and it's good to know how to keep them safe.
Why Do Knees Get Hurt in Summer Sports?
Many summer sports involve quick stops, turns and jumps, which put a lot of strain on your knee joint.
Think about a soccer player suddenly changing direction, or a basketball player jumping for a shot — these fast movements can put a lot of stress on your knees. Baseball players might slide into a base, and volleyball players squat and leap a lot, making knee injuries common in these sports. Even cyclists can have knee pain if their bike isn't set up right or they push the pedals too hard.
With all the running, jumping and pivoting, these high-impact activities may lead to orthopedic conditions such as knee injury and pain.
Some of the most common knee injuries include:
- Meniscus tears. Your meniscus is like a cushion in your knee. Twisting your knee can tear it.
- ACL injuries. The ACL (anterior cruciate ligament) is a major ligament in your knee. It can tear when you stop suddenly or land wrong from a jump. This is a common sports injury, especially in teen athletes. Girls' soccer causes some of the highest rates of ACL knee injuries, along with lacrosse, boys' football, girls' basketball and girls' gymnastics.
- Patellar tendonitis. Sometimes called “jumper’s knee,” the tendon connecting your kneecap to your shin bone gets inflamed, often from lots of jumping.
- Collateral ligament injuries. These ligaments are on the sides of your knee and can be stretched or torn from hits to the side of your knee.How to Prevent Knee Injuries
The good news is that you can do a lot to help prevent knee injuries . Taking a few simple steps can make a big difference in keeping your knees healthy all season.
- Warm up properly. Before you play, always take 5-10 minutes to warm up your muscles. This could be light jogging, leg swings or dynamic stretches (like walking lunges). A good warm-up gets your blood flowing and prepares your muscles for action.
- Train smart. Don't go from doing nothing to playing intensely. Build up your activity slowly. Also, include exercises that strengthen the muscles around your knees, including your quadriceps and hamstrings. This makes your knee joint more stable.
- Learn good technique. Knowing the right way to land from a jump, change direction or even throw a ball can protect your knees. If you're not sure, ask a coach or an expert for tips.
- Listen to your body. If your knee starts to hurt, don't just push through the pain. This is an early sign that something might be wrong. Taking a break can prevent a small problem from becoming a big one.
- Stay hydrated and eat well. Drinking enough water and eating healthy foods helps your body recover and perform its best.
When to Seek Help for Knee Pain
Sometimes, even with all your best efforts, a knee injury can happen. It's important to know when to get help. If you have sharp pain, swelling or can't put weight on your knee, or if it feels "wobbly," it's time to see an orthopedic specialist .
If you have knee pain, get expert care at the Bone & Joint South Ortho Walk-in Clinic and Sports Medicine Clinic at Union Health, located at 4601 South 7th St. in Terre Haute. No appointment is needed, so you can get help from caring professionals immediately.