To prevent injuries and prepare the knees before exercise, it is recommended to perform three specific exercises: self-massage of the back of the thigh, tibial rotations (windshield wiper type), and extensions with a resistance band.

noli's read

This approach is based on the principles of physical conditioning and joint mobility. Self-massage (myofascial release) is often used to improve sensory perception and temporary tissue flexibility, with observational evidence suggesting an improvement in range of motion (meta-analysis, Journal of Bodywork and Movement Therapies). Tibial rotations and extensions with a resistance band aim to strengthen stabilizing muscles and promote motor control around the joint. While these exercises are commonly integrated into prevention protocols (such as the 'dynamic warm-up' validated by numerous RCT studies in sports injury prevention), they do not constitute an absolute guarantee against traumatic injuries. Their preventive nature is well-founded, although the specific efficacy of these three isolated movements depends greatly on consistency and adaptation to individual physical condition. These are not medical treatments, but rather motor preparation tools that are entirely consistent with best practices in fitness.

the sources

1. 1Lauersen JB et al. 2014
2. 2Gabbett TJ 2016
3. 3Carey DL, Blanch P, Ong KL, Crossley KM, Crow J, Morris ME 2016