To prevent knee injuries before sports, it is recommended to perform three exercises: self-massage of the tissues behind the knee, rotational mobilization of the tibia (windshield-wiper movement), and knee extension strengthening with a resistance band.

noli's read

The scientific literature in physical therapy and sports medicine largely supports the idea that a warm-up targeting mobility and muscle activation reduces the risk of injury. Self-massage (myofascial release) is commonly used to temporarily improve range of motion (meta-analysis, Journal of Bodywork and Movement Therapies). Active mobilization, such as tibial rotation, is relevant because the knee, although primarily a hinge, requires rotation for optimal mechanics. Resistance band strengthening exercises are a classic form of quadriceps activation, validated by numerous studies (RCT) for stabilizing the joint. However, the suggested volume (120 repetitions) seems high and could cause premature muscle fatigue before the main physical activity, which is counterproductive. It is important to note that this advice constitutes a general preventive approach and does not replace a specific rehabilitation protocol in the event of an established pathology.

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