The San Francisco 49ers’ NaVarro Bowman recently suffered a knee injury that may have cost his team an opportunity to play in the Superbowl XLVIII. Shortly after completing a red zone catch, Bowman’s teammate hit Seahawks’ receiver Jermaine Kearse knocking Kearse into Bowman. Bowman’s knee bent inward and he fell to the ground. Preliminary reports say that Bowman tore his left anterior collateral ligament (ACL) and left medial collateral ligaments (MCL). Bowman will undergo surgery to repair the ACL and the MCL is expected to recover without surgical intervention.
ACL and MCL tears are extremely common knee injuries and underline the importance of knee strength and stability. The knee is a hinge joint that connects the upper and lower leg. Without strong attachments on either side of the knee, it can be become weak and prone to injury. The following exercises can help improve knee stability and strength:
Half-squat with a progression to full squat – Stand with feet hip distance apart and engage the core and buttocks. Start with a half squat to strengthen the quadricep-knee attachment. If half-squats can be completed without pain, progress to full squats. Use a chair as guide.
Leg Extension – Sit in a chair and slowly straighten one leg. Pause before the knee is “locked” and return to starting position. Repeat on other side.
Straight Leg Raises – Lie on the back with one knee bent and the other leg straight. Tightening the abdominals, slowly lift the straight leg until both knees are even. Hold and return to the starting position. Repeat on other side.
Hamstring curls – Using a chair or wall for balance, bend one knee up towards the buttocks. Hold and release. Repeat on other side.
Cross Bay Physical Therapy in Howard Beach (Queens) can design an appropriate program to build knee strength or to recover range of motion and strength post-surgery. They can also help alleviate discomfort with massage techniques, heat therapy and electrical stimulation. Physical therapists may also recommend orthotic intervention to assist with proper hip/knee alignment.
By Benjamin Bieber