Download What are the "rules" of safe lifting

KNEE INJURY PREVENTION
TIPS & EXERCISES
Healthy Knee Techniques
 Avoid twisting movements;
move feet to pivot. Twisting
movements increase stress on
the knee.
 Watch your step; be careful
stepping off of steps, curbs,
and uneven surfaces.
 Be careful on slippery
surfaces; water, gravel, ice, &
snow. Wear proper footwear
to prevent slips. Stay alert!
 Train for Sport Activities; if
you enjoy playing sports
make time for strengthening
and flexibility exercises in
your daily routine.
 Be careful kneeling on hard
surfaces; use knee pads.
Shoes: shoes play an important role in
proper body alignment, including the
knee joint. They also help to work as
shock absorbers for the body.
Body Alignment – over pronation of feet
Muscle Balance: maintain muscle
balance throughout the body. The
knee joint requires strength and
flexibility in the muscles in the back
and front of the leg.
Maintain a healthy weight: Extra
pounds equal extra pressure on your
joints, especially the knees. This
added pressure causes faster
deterioration of the joints.
Quiz Yourself:
1.
2.
3.
4.
________ cartilage is the most common knee injury.
Muscle ___________ around the knee joint helps prevent injury.
The ___________ are the shock absorbers of the knee.
If you are 20 percent overweight or greater you are at _________
risk for knee problems.
5. ________________ occurs in most people with past knee injuries.
6. Weekend warrior activities increase risk for injury if you do not
_______________ specifically for those sport activities.
7. A majority of RTD work related _____________ are due to
slips, trips or falls.
Answers 1. Torn 2. Balance 3. Menisci 4. Increased 5. Osteoarthritis 6. Train
7. Knee injuries
KNEE INJURY PREVENTION
EXERCISES

Stretching Exercise Guidelines (*):
 Easy muscle movement 5-10 minute warm-up
Stretch muscle until you feel slight discomfort. Avoid exercises to injured areas, unless
advised by your physician.
 Hold stretch for 15-30 seconds. Do not bounce.
 Perform daily and as needed
Strengthening Exercise Guidelines:
 Perform 2-3 times weekly
 8-12 Repetitions 1-3 times (sets)
 Slow and controlled movement 2 seconds up and 4 seconds down.
 Stop exercises if they cause pain and consult your physician.
 Avoid exercises to injured areas, unless advised by your physician.
ABDOMINAL CURL UP
Keep head & neck
straight. Knees bent &
back flat. Bring hands
to knees, and then
return shoulders to
floor.
OBLIQUE CURL UP
Keep head & neck
straight. Knees bent &
back flat. Side-to-side
motion
PELVIC TILT
Pull in belly button to tilt lower
back into floor using lower abs.
Try not to use buttocks
muscles.
PELVIC TILT WITH LEG RAISE
Maintain pelvic tilt then lift
and lower leg slowly.
LOW BACK LEG LIFT
Lift leg and squeeze buttocks
muscles at the top of the
movement. Return and
alternate legs.
*LOW BACK STRETCH
Bring both knees into chest
and relax head and back.
SUPINE LEG LIFT
Maintain a supporting bent leg
while lifting the opposite leg.
Keep leg straight, but not
locked out. Do not allow back
to arch as you are lifting leg.
See pelvic tilt above.
REVERSE LEG LIFT
Use chair for balance. Lift one
leg to rear. Do not lean torso
forward. Keep support leg
slightly bent.
BALANCE ON ONE LEG
Stand on one leg with a slight
bend in knee and balance for one
minute. Use chair or wall as
needed.
*CALF STRETCH
Lean up against wall with one
foot to the rear and keep heel
on floor. Keep front foot under
shoulders.
*HAMSTRING STRETCH
Extend leg out and point toe up.
Do not put pressure on the
extended leg. Keep back straight.
Lean forward over extended leg.
HAMSTRING CURL
Stand with upright posture
using a chair for balance.
Keeping knees side by side
curl one leg up. Support leg
should have a slight bend in
the knee.
*GLUTEAL (BUTTOCKS) STRETCH
Cross leg over support leg. Do not
push on crossed leg. Keep back
straight and lean forward over leg.
*HIP FLEXOR STRETCH
Lunge forward on one foot.
Keep upright posture and
support knee at a 90-degree
angle. Place weight on support
leg. Place shoelaces of
straightened leg on floor and
press hips forward.
*Always consult your physician before beginning an exercise program
*QUADRICEPS STRETCH
Use chair for balance. Balance
on one leg with a slight bend
in your knee. Keep knees
parallel. Bring foot up and
press hip forward.
STEP UPS
Step up onto a stable step.
Press up through heel and
return to floor. Do not allow
knee to move inward or
outward.
HEEL RAISES
Use wall for balance. Stand
on one leg and lift heel and
raise onto ball of foot. Keep
knee slightly bent.
*ILIOTIBIAL BAND STRETCH
Cross leg to be stretched behind
other leg and keep feet flat on
floor. Gently press hip out to
side you want to stretch.
WALL SQUAT
Lean up against a sturdy wall.
Place feet shoulder width apart.
Heels need to be out far enough
so knees do not go forward
over toes as you squat. Keep
back against wall and slide
down into sitting position.
Never allow buttocks to drop
below knees. Press through
heels and keep knees straight
ahead to return to up position.
BACK INJURY PREVENTION
TIPS & EXERCISES
Answers 1. T 2. T 3. D 4. F 5. T 6. T