Τhe proposed preventive strategies for knee injuries include four phases and they propose specific preventive exercises :
Phase I : Muscular conditioning to restore dysfunctional movement patterns that can impede performance
1a. Inhibition: Inhibit through foam rolling the over-activate muscles: gastrocnemius & soleus, adductors, Tensor fasciae latae & Iliotibial band, and the short head of the biceps femoris.
1b.Muscle lengthen: Specific lengthening exercises with static or neuromuscular stretches for gastrocnemius & soleus, adductors, Tensor fasciae latae & IT-band, and the short head of the biceps femoris
Phase II: Muscular performance: Modifying strength and conditioning movements
Specific activation exercises through strengthening exercises or positional stabilization exercises for the anterior and posterior tibialis, gluteus medius, and gluteus maximus. Core strength.
Phase III: Functional exercise: Building efficient movement patterns
Starting with proper athletic position, always warm up before playing, perform different Squats and Walking Lunges. Do balance, agility-changing direction and jumping and landing exercises.