On Your Knees

Continued...

Preferentially strengthening the inner part of the quadriceps (the vastus medialis) can be helpful in reducing the tracking problem of the patella and is a mainstay of rehabilitation in cases of patellar-femoral dysfunction.

Short arc extensions with ankle weights will work this muscle. Sit on the floor with your legs extended and place a support under your upper thigh so your knee is bent 15 to 20 degrees.

Put a 1- to 5 pound weight around your ankle and straighten the knee to full extension. When doing the exercise properly you should feel a burn in the inner quadriceps.

Stretching is also an important part of injury prevention. If you tend to skip it, you are at increased risk for patellar tendinitis and tears of the hamstring and quadriceps muscles.

If you have had a knee injury that has not been completely rehabilitated, you are also at increased risk for further injury. The weakness resulting from pain and injury causes imbalance around the knee.

Some physicians and most podiatrists hold that flat feet or excessive pronation may also contribute to knee injury. Protective devices such as arch supports and orthotics may be helpful.

A sports medicine physician or physical therapist can help identify whether you are at risk. Part of your evaluation can involve testing the strength and range of the motion of your joints with machines. Properly supervised rehabilitation in the hands of a skilled sports medicine physical therapist will provide your best chance for a speedy and complete recovery.

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About the authors: Carol L. Otis, M.D., is Chief Medical Advisor to the Sanex WTA and UCLA student health physician. Roger Goldingay is a former professional soccer player. They are married and the co-authors of The Athletic Woman's Survival Guide.

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Foreword: Billie Jean King

Comments by Barb Harris
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