{"id":23073,"date":"2025-10-22T08:26:32","date_gmt":"2025-10-22T14:26:32","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=23073"},"modified":"2025-10-22T12:03:32","modified_gmt":"2025-10-22T18:03:32","slug":"stretch-and-strengthen-for-healthy-knees","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/stretch-and-strengthen-for-healthy-knees\/","title":{"rendered":"Addressing common knee injuries: Stretch and strengthening"},"content":{"rendered":"
<\/div>
\"A
Regular stretching and strengthening are key to healing and preventing common knee injuries. Photo: UCHealth.<\/figcaption><\/figure>\n

As the largest joint in the body, the knee does some heavy lifting \u2026 and is prone to injury.<\/p>\n

\u201cThe knee relies heavily on ligaments to support it,\u201d said Dr. Alex Meininger<\/a>, an orthopedic surgeon in Steamboat Springs and a member of the medical staff at UCHealth Yampa Valley Medical Center<\/a>. \u201cIt undergoes a lot of strain to fulfill its range of motion through the course of normal activities, so it\u2019s prone to injuries.\u201d<\/p>\n

Below, Meininger outlines the most common knee injuries and how a regimen of stretching and strengthening can help with prevention.<\/p>\n

ACL tear<\/strong><\/h2>\n

The most common and dramatic knee injury is a tear to the anterior cruciate ligament<\/a>\u00a0or ACL.<\/p>\n

\u201cThe knee is a hinge and relies on the ACL for central stability,\u201d Meininger said. \u201cAn inadvertent twist or fall can predispose that ligament to tearing.\u201d<\/p>\n

ACL tears are most common among downhill skiers and football players, but can also result from various other activities, including cycling, snowmobiling and dirt biking.<\/p>\n

Muscle imbalances, such as when the quads are stronger than the hamstrings, can also predispose you to injury. \u201cThink of a teeter-totter,\u201d Meininger said. \u201cIf one muscle pulls too hard, that central ligament can be strained.\u201d<\/p>\n

\"Dr.
Dr. Alex Meininger, an orthopedic surgeon in Steamboat Springs, discusses common knee injuries and prevention. Photo by UCHealth.<\/figcaption><\/figure>\n

When a tear does happen<\/a>, people usually know.<\/p>\n

\u201cYou may have difficulty bearing weight or swelling in the joint,\u201d Meininger said. \u201cAnytime the knee is swollen, that\u2019s a sign there\u2019s something wrong with the knee that needs to be evaluated.\u201d<\/p>\n

Surgery<\/a> will most likely be necessary: the ACL is bathed in joint fluid, so it does not easily heal on its own.<\/p>\n

Meniscus tear<\/strong><\/h2>\n

The second most common knee injury is a tear to the meniscus<\/a>, which is a pair of cartilage pads between the femur and tibia bones that help cushion and stabilize the knee joint.<\/p>\n

\u201cThese tears can happen<\/a> during a deep-knee bend, a twist on the ice, a slip and fall,\u201d Meininger said.<\/p>\n

Since the meniscus receives limited blood flow, it also does not heal easily, so it may need to be surgically trimmed or repaired.<\/p>\n

\u201cThe goal is to save that cushion and supporting structure so the rest of the knee is not under undue stress and pressure,\u201d Meininger said.<\/p>\n

Difficulty bearing weight and swelling in the knee are also signs of a meniscus tear, as is limited motion \u2013 with a torn meniscus, you may not be able to fully bend or straighten your knee.<\/p>\n

Preventing common knee injuries<\/strong><\/h2>\n

Regular stretching and strengthening are key to healing from an injury. \u201cEven a simple meniscus tear benefits from a core strengthening program,\u201d Meininger said.<\/p>\n

And, it can help with prevention, especially when it comes to overuse issues.<\/p>\n

\u201cYou should stretch within your normal range of motion, and work on strength to gain core stability to help react in time before an injury occurs,\u201d Meininger said.<\/p>\n

Loose, limber muscles are better able to respond to quick movements and allow the knee to maintain normal motion.<\/p>\n

And strength should be built across the body, from the ankles through the hips and core. Hip strength is especially important to knee stability, as weak or rotated hips can stress the knees.<\/p>\n

\u201cAll the elements are linked together,\u201d Meininger said. \u201cInjury or overuse in one area can predispose you to injury in another area.\u201d<\/p>\n

Meininger recommends developing a strengthening program with the help of a physical therapist, athletic trainer or other professional, who can help diagnose weaknesses and instabilities. Then, do the program regularly.<\/p>\n

\u201cIf you\u2019re able to keep it up two to three times a week, you\u2019ll keep those neuromuscular feedback loops active so your muscles stay responsive,\u201d Meininger said.<\/p>\n

This article first appeared in the Steamboat Pilot & Today.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

As the largest joint in the body, the knee does some heavy lifting \u2026 and is prone to injury. \u201cThe knee relies heavily on ligaments to support it,\u201d said Dr. Alex Meininger, an orthopedic surgeon in Steamboat Springs and a member of the medical staff at UCHealth Yampa Valley Medical Center. \u201cIt undergoes a lot […]<\/p>\n","protected":false},"author":2163,"featured_media":23074,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[253,67,4097,9187,4245,2518],"class_list":["post-23073","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-health-and-fitness","tag-orthopedic-care","tag-preventive-care","tag-readysetco","tag-sports-injury","tag-uchealth-yampa-valley-medical-center"],"acf":[],"yoast_head":"\nPreventing common knee injuries: Stretch and strengthening - UCHealth Today<\/title>\n<meta name=\"description\" content=\"The knee is the largest joint in the body and prone to injury. 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