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Hamstring and Quadricep Conditioning
Content provided by Professional Team PhysiciansConditioning
The muscles of the thigh – the hamstrings and quadriceps – are instrumental to knee movement, and they provide support and stability to the joint. A fitness program that includes exercises dedicated to optimizing the strength and flexibility of these muscle groups can help prevent some ACL injuries by reducing the amount of stress absorbed by the ligament.
The hamstring and quadriceps muscles are opposing muscle groups, and it is important to maintain a strength balance between them. When one group becomes stronger than the other, it overwhelms the weaker group, causing it to work harder. This over-compensation can lead to a pull.
Muscle endurance helps prevent injuries by allowing your body to work at a high level of activity for an extended period without losing the ability to absorb shock. However, developing this stamina can take a toll on your body. Although weight bearing activities such as running and jumping help you develop muscular and cardiovascular fitness, they also put huge amounts of stress on your knees and joints.
Before going hard, be sure to warm up properly. Jogging or cycling until you break a light sweat allows the muscles to become looser and more flexible, and helps them respond better to stretching.
When possible, supplement your training schedule with cross-training activities such as swimming and cycling. This will eliminate some of the stress on your knees while developing and maintaining your conditioning.
 For more information on common injuries of the active individual, visit ActivePain.com. Check out Active Pain Council's Diagnostic Tool. This tool allows the active individual to further analyze injuries and take strides to prevent such pain in the future.
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