Sports Medicine
A Crucial Period
Good Pain, Bad Pain
On Your Knees
Secondary Injuries
Imaging Technology
What's Sciatica?
The Female Athlete
Putting Your Feet First
Itis Schmitis
Too Much, Too Soon
Under the Influence
What's Goin' On?
Think Inches, Not Pounds
Preventing Vaginitis
That Painful Pull
Athlete's Heart
Exercise & Arthritis
Chilled to the Bone
Measuring Body Fat
Exercise and Your Breasts
Choosing a Sports Doctor
Lean on Me (Shoulder)
Exercise & Anemia
Exercise Abuse
Pelvis Sighting
Hand Aid
It's All in the Wrist
Back in Action
Altitude Adjustment
Tennis Elbow, Anyone?
Exercising in the Heat
Agony of the Feet
Restless Legs
Night Time Cramps
Birth Control Concerns
No Periods, No Babies?
Post Partum Prescription
Weight Loss Mystery
Undesirable Cooldown
To Brew Or Not To Brew
Fitness After Baby
Biking and Back Pain
Swimmer's Shoulder
A Hidden Athlete
Avoiding Osteoporosis
Drug Testing
Maximum Heart Rate
Headway Against Headaches
Torn Rotator Cuff
Fat Figures
Bloody Urine
Sag Story
Lackluster Leg
Bothersome Bulge
Gaining in Years
Taking It On the Shin
Aching Ankles
Hoop Help
Tender Toes
Meals For Muscle
Growing Pains
Hot Tips
High Altitude PMS
Personal Bests
Air Pollution
Ankle Blues
Heartbreak Heel
Yeast Relief

On Your Knees


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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Table of Contents

Foreword: Billie Jean King

Comments by Barb Harris
Editor in Chief,
Shape Magazine

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