Now that summer is arriving, we are naturally more active, which means we are more likely to suffer a knee injury. There are many types of knee injuries but the most severe are damage to a ligament or cartilage, along with a bone bruise. More common and less severe injuries are sprains, strains, tendonitis (deterioration of the tendon) and runner’s knee (pain at the front of the knee or under the knee cap).

Naturally, acute injuries occur by a sudden stop, start, or twisting, which usually happens when playing sports, but the majority of knee injuries can be prevented and usually occur from overuse or weight overload. If not given proper rest or backing off from weight-bearing activities, the knee pain (inflammation) can become chronic.

That’s why it’s important to start any type of exercise slowly and with caution, allowing your body can adjust. For example, if you decide to run a marathon you do not just go out and run the full 26.2 miles. No, you train by allowing your body to slowly adjust to the increase in mileage and pounding on the knees.

Knee pain is particularly common in runners who increase training mileage quickly. To avoid this follow the 10 percent rule by limiting your training increases to a maximum of 10 percent each week. The same goes with playing any sport.

It’s also important to strengthen the muscles around the knee to protect and reduce risk of injury. This would include doing strength training exercises that focus on quadriceps, hamstrings and calves. It is also important to strengthen your core muscles (mid-section) to build stability and balance to reduce your risk of injury. It has been shown that an imbalance is one cause for knee pain.

It's also very common for an athlete to put aside stretching after a workout; however, this is one of the key practices to prevent knee pain and injuries. After your activity, take the extra 10 minutes to stretch the quadriceps, hamstrings, glutes (buttocks) and calves. Stretching is very important to increase flexibility, especially in athletes involved in stop-and-go sports, or those that require quick cuts and turns.

Along with gradual training, proper strength training and stretching, you also need to make sure you have the proper footwear to help control excess ankle motion. If you are having knee pain you might want to visit a podiatrist to be fitted for orthopedics.

If you suffer a knee injury, listen to your doctor. Today’s advanced sports medicine means quicker recovery times. But it’s easy to get a false sense of your rehabilitation. You feel great, you say, and you’re the exception, you believe. No, not likely. The most common reason for secondary knee surgeries is because your doctor’s advice was not followed in your recovery. Sometimes the damage can be permanent.

5 Easy Stretching Exercises
Stretching before and after your workouts or sports activities is proven to keep you balanced, flexible and prevent knee injuries. Try these simple stretching motions, but don't bounce with each exercise. Stretch until you feel tension, not pain:

Hamstring—Sit with one leg straight and your other leg bent. With your back straight and your head up, slowly lean forward at your waist. You should feel the stretch along the underside of your thigh. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times.

Iliotibial Band—Sit with one leg bent and crossed over your straightened opposite leg. Twist at your waist away from your leg, and slowly pull your leg across your chest. You should feel the stretch along the side of your hip. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times.

Quadriceps—Stand straight with your one leg bent. Grasp the foot of your leg with your hand and slowly pull your heel to your buttocks. You should feel the stretch in the front of your thigh. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times.

Calf—Stand with your hands against a wall and your one leg behind your other leg. With your leg straight, your heel flat on the floor and your foot pointed straight ahead, lean slowly forward, bending the other leg. You should feel the stretch in the middle of your calf. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times.

Groin—Sit with your feet together, your back straight, your head up, and your elbows on the inside of your knees. Then slowly push down on the inside of your knees with your elbows. You should feel the stretch along the inside of your thighs. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times.

Tina Shubert, fitness and exercise classes specialist for the Montgomery County Recreation Department, is available to County schools, groups and citizens for lessons, programs, lectures and advice on topics of physical well-being. She can be reached at 240-777-6870.