EXTENDED - Prices Increase 31 May at 11:59PM

4 Ways To Protect Your Knees From Injury On and Off the Course

Published on 19 October, 2016 by Ron Sklar

Before your event, how much love and kindness are you giving your knees? The more you prep, the more you minimize your chances of getting hurt, says knee care specialist Dr. RJ Ritchie MS, PAC, PhD (orthopedic surgery and sports medicine).

Ritchie notices that this simple advice is consistently overlooked by weekend warriors who are more about the event than the prep, and ultimately don’t train right. In many cases, they’ll race themselves right into a bad spot, because the knees are not near the top of their injury prevention checklist

The knee injuries seen from OCR events range anywhere from simple strains of the medial collateral ligament (MCL), or, when dancing through the tires, a more dramatic and serious knee twist or sprain. Another biggie: tendon tears, meniscal tears, and dislocating the patella (also known as the kneecap). Some of these can be healed with rest, ice and heat, but sometimes surgery is needed. 

Prepping by jogging ten miles on a treadmill? Your cardiovascular results will be top notch, but your knees, which also need to be working at top capacity, will not. Here are some rules of thumb for loving your knees when prepping for Mudder: 

Always warm up and stretch properly

Ritchie admits that there are always going to be knee injuries that you may not be able to prevent. However, you’re also begging for a world of hurt if, before the event, you don’t warm up or stretch first. There are actually specific knee exercises and ACL preventative strengthening protocols that many athletes do. If you have a history of knee problems, or if you are bow-legged (the technical term: genu varum), you should realize that you are at an increased risk for knee injury. The time it takes to strengthen the knee and get it into excellent shape? Think 2-3 times a weeks for 5-10 minutes each. Can do? Well worth the effort if you ask us. 

Be a pogo stick

Try single leg hops, and isolation exercises that really work the tendons and ligaments that support your knee. You don’t have to do big, sweeping exercises, like putting on 500-pound weights and squatting them, but it’s the small, careful precautions that puts you ahead of the race. 

Strengthen your hamstrings and quads

Your ultimate goal: balance in your lower body. If your quads are way stronger than your hamstrings, that puts you at risk for injury because you are not balanced from a front-to-back standpoint. The same with the hips: if they’re out of alignment, your risk for knee injuries increases. 

Wear footwear that fits

Your footwear should give you the kind of proper fitting that keeps you in normal alignment, which will also prevent the alignment of your knee from being at risk. The technical name for this: your Q angle, which is the angle from quad to knee/knee to ankle.

Everybody is different

All of us have different strengths and weaknesses. However, stretching, flexing and warming up properly is non-negotiable and covers everyone. After your workout, don’t forget to cool down too. It’s impossible to prevent every single injury, but what is possible: the time you put into specifically strengthening the muscles that surround and support the knee.

 

Comments

Login To Mudder Nation
  • Zhoufei Qi's picture
    Zhoufei Qi 04:00 am on January 23rd

    I never read whole articles but the way you wrote this information is simply amazing and this kept my interest in reading and I enjoyed it.
    <a href="http://www.chinareflective.com">Safety vest</a>

  • Zhoufei Qi's picture
    Zhoufei Qi 04:00 am on January 23rd

    [url=http://www.chinareflective.com]Safety vest[/url]

  • Msrbuzz Msr's picture
    Msrbuzz Msr 02:59 am on March 7th

    Really appreciate for your amazing article. Keep going on, good stuff. Thank you for this valuable information. http://appsforsys.com/pokemesh-app-apk-download/

  • Johnny Cash's picture
    Johnny Cash 03:35 am on March 14th

    It can get very extraordinary information. Thanks for sharing.
    http://run2.online

  • Goin Shelton's picture
    Goin Shelton 11:03 pm on March 15th

    Great post! I can’t agree more with the reading tip!
    http://drivingdirectionsnow.com/

  • Derrick Tucker's picture
    Derrick Tucker 03:03 pm on May 19th

    It really helped keep my time This is the idea I need for my research paper writing! I was searching for something like that, but it wasn't the thing I need. Thank you very much for this blog marketing <a href="https://www.biowritingservice.com/our-bio-writing-samples/">marketing professional bio</a>

  • Derrick Tucker's picture
    Derrick Tucker 03:06 pm on May 19th

    [url=https://www.emergencyessays.com/]https://www.emergencyessays.com/[/url] Muscle Nutrition is very necessary to providing fitness supplements and dietary products of leading brands. Names of these brands contain this article with official website link as well. In other hand, we can say this kind of articles good for all those people who have desire to use supplement. However, i try to get and i felt this website help me to find reliable reviews.

  • Derrick Tucker's picture
    Derrick Tucker 03:07 pm on May 19th

    Muscle Nutrition is very necessary to providing fitness supplements and dietary products of leading brands. Names of these brands contain this article with official website link as well. In other hand, we can say this kind of articles good for all those people who have desire to use supplement. However, i try to get and i felt this website help me to find reliable reviews.
    Outline is not only important but it also facilitates the process of both writing and reading an essay. We are not going to consider how helpful an outline could be for the readers but the importance of an outline is quite evident for the writers. Although, this is the writer’s job to create an outline but it is a small task that is going to facilitate the rest of the essay writing process. The students won’t have to deal with any problems while research and writing their essays with the help of a good outline as it would be treated as a piece of guidance for the students. They would just love to write when they don’t have to encounter any problems while doing work with their job. Checking reviews of best essay writers on [url=https://www.emergencyessays.com/]easy essay writer/[/url] and other writing review sites would tell how an very nice post, i ha