Prevent Knee and Ankle Injuries Like a World Cup Pro

Knee and Ankle Injury Prevention Strategies

If watching some of the world’s best athletes compete in the World Cup this summer has inspired you to get active yourself, you should first put together a game plan for preventing knee and ankle injuries, some of the most common athletic ailments.

Strengthen the Muscles Around the Knees and Ankles

One of the best ways to prevent knee and ankle injuries is to strengthen the muscles around them – that means the quads, hamstrings, glutes and core for the knees, and the calves and feet for the ankles.

Training those muscle groups helps the joints absorb force more effectively during exercise, reducing joint overload and helping to prevent injury.

Exercises to support knee function include:

• Squats
• Lunges
• Deadlifts
• Glute bridges

For the ankles, focus on calf raises, single-leg work and balance exercises. Mobility is as important as strength here, so don’t be afraid to mix in body-weight or resistance-band exercises. Make sure to warm up properly by stretching the lower-body muscle groups, particularly the hamstrings and calves.

Ease Into Activity With a Good Warm-Up

Warming up before physical activity helps improve flexibility and increase range of motion, making it less likely the ligaments, tendons and tissues that make up the joints will give out during a workout.

Focus on the lower body for the knees and ankles. Stretching the quads, calves, hamstrings, ankles, feet and glutes before physical activity can help ensure proper joint support.

While static stretching (standing in place while extending the target area) is the tried-and-true warm-up method, trying a few dynamic stretches (actively moving the target area) may improve blood flow and provide a more prolonged stretch. A short jog or other light activity is also an effective way to get the body ready for exertion.

Wear Fitness Gear Made for Your Activity

Sometimes preventing injury isn’t about what you do, it’s about what you wear. Athletic gear – in the case of the knees and ankles, that’s footwear – is designed to improve stability, ensure alignment and maximize shock absorption, all of which help keep the joints safe from injury.

Make sure you wear footwear designed for your specific activity. If you’re hitting the soccer pitch, wear a pair of soccer cleats; running, break out the running shoes; hiking, hiking boots. Choose a size that fits and lace up snugly. The last thing you want is your feet shifting around while trying to move or stabilize the lower body.

In addition to footwear, ankle and knee braces can provide additional support, especially for those who have suffered injuries in the past. Compression sleeves may also help ease joint pain by improving blood flow during physical activity.

Give Your Body Time to Heal

Whatever your preferred workout, exercise puts the body under stress. If you don’t give it the time, fuel and space it needs to heal from all that work, you risk overtaxing it and causing injury.

Consider taking at least one rest day immediately after an intense workout. If you exercise regularly, aim for 1-3 rest days per week. A good rest day doesn’t necessarily mean doing nothing – a walk or gentle jog can be effective “active recovery” workouts – but avoid anything that doubles down on the previous intensity.

It’s also important to get enough protein – roughly 20 grams within an hour or two of exercise – to repair damaged tissue, and make sure to drink plenty of water (preferably with electrolytes) to replenish lost fluids.

Last but not least, get enough sleep. Your body does the bulk of its self-repair work when you’re sleeping, so getting those eight hours (or more, or less, depending on your personal needs) of shuteye is essential to recovering from a big workout.

Even if your World-Cup-caliber athletic days are behind you, knee and ankle injuries can affect people of all activity levels, so it’s important to take the appropriate precautions to keep your musculoskeletal system safe.