Prevention (after surgery or trauma)

The following factors can help reduce the risk of ligament injuries in the knee.

Training

Always start with a proper warm-up: move at a low intensity for 5 to 10 minutes. Then perform a variety of exercises to loosen the muscles and briefly repeat the exercises at a higher pace. Always follow a structured training plan and finish your session with a proper cool-down.

Sports equipment

Wear sports shoes that fit well, offer solid heel support, have a high and flexible heel collar, a sole that allows easy turning on the surface you're training on, and a firm, shock-absorbing sole. You should also consider any leg length differences, in which case you may need specially adapted footwear.

Environment

Train as much as possible on soft surfaces such as grass or forest paths. Avoid slippery surfaces. If you don't have any physical complaints, vary the surface as much as possible during training.

Fracture prevention

Other factors can also help prevent bone fractures:

Build strong bones

It's important to eat healthily, take vitamin D, and get enough calcium. Taking a 30-minute walk each day also helps. Quitting smoking can also make your bones stronger.

Prevent falls

Most fractures are caused by falls or unnatural hyperextension of the knee. That’s why you should wear sturdy shoes, watch out for objects lying around, ensure living spaces are spacious, slip-resistant, and well-lit, install plenty of handrails, and provide solid stair railings.

Protective gear

Use protective gear during sports activities such as snowboarding or skating.