QUESTION: Team sports: how to reduce the risk of knee and ankle injuries?

Protecting knees and ankles in team sports requires an integrated approach, as football, basketball, or volleyball involve sharp jerks, jumps, and twists. To minimize the risk of damage, it is necessary to properly structure the training process, avoiding sudden leaps in intensity. Progress gradually in everything, whether it is the number of repetitions in training, the working weight used, or the total time of game loads on the field.

Keeping detailed training records plays a key role in injury prevention and protection against physical stagnation. Record your indicators, well-being, and volumes of completed work in order to notice fatigue of joints and ligaments in time. When you record progress, it becomes easier to track the line between productive load and dangerous overstrain, which often leads to sprains and meniscus tears.

In addition to load control, pay attention to strengthening the stabilizer muscles surrounding the knees and ankles. Regularly perform balance exercises, work with fitness bands, and strengthen the foot.

Always consider the specifics of the surface you play on and choose appropriate sports shoes with good cushioning.