Knee<unk>  Knee<unk> es are very common among athletes as well as regular active people and can always be prevented. Ligament tears account for more than forty percent of knee<unk> es and the<unk><unk>  ligament is considered one of the less common<unk> es. Although it is less common, there are still important measures that can be taken in order to prevent this type of knee<unk> . Maintaining proper exercise and sport technique is crucial for<unk>  prevention, which include not exceeding the body or not going over the proper range of motion of the knee, properly warming up and cooling down Quadriceps and hamstring ratio Another important aspect of maintaining an<unk>  free knee is having strong quadriceps and hamstring muscles because they help stabilize the knee. A low hamstring to quadriceps ratio is associated with knee<unk>  and should be about eighty percent. Some exercises to strengthen the quadriceps and hamstring muscles include leg curls, leg lifts, prone knee flexion with resistance band and knee extensions. Some stretches to help prevent<unk>  to the<unk><unk>  ligament include stretching of the hamstring muscles by extending the legs, toes pointing up, leaning forward until the stretch is felt and holding for a few seconds. Exercises that strengthen the knee joints and the hamstrings include prone knee flexion. Where the knee flexes all the way back to the rear end, hold for about 10 seconds, then slowly lower to original position and repeat. Exercises and stretches In addition, balancing exercises have also been adopted because it has been proven that people with poor balance have more knee<unk> es than those with good balance. Wobble boards and Bosu balls are very common pieces of equipment used to balance and help prevent knee<unk> es as long as they are being used with trained personnel. Another possible preventive measure is wearing knee straps to help stabilize the knee and protect it from<unk> , especially during demanding sports such as football.
Posterior cruciate ligament injury
Anterior cruciate ligament injury
Pes anserine bursitis
Rotator cuff tear
Medial knee injuries
Patellar dislocation
Patellar subluxation syndrome
Discoid meniscus