Common sports that cause knee injuries

Knees are the heroes of movement, powering everything from daily strolls to athletic feats. But their demanding job—bearing weight, supporting motion, and absorbing impact—makes them prone to injuries. Some sports add extra strain, increasing the risk of damage. Let’s look at the activities that stress your knees, common injuries, plus how to protect these vital joints.

Understanding your knee and common Injuries

The knee isn’t just a joint—it’s a complex system of bones, cartilage, ligaments and tendons. It’s where the femur (thigh bone) meets the tibia (shin bone), supported by the patella (kneecap) and fibula. Together, these components allow you to move, twist and jump while keeping your body balanced and stable.

How your knee works

Your knee relies on teamwork:

• Bones: The femur (thigh bone), tibia (shin bone), patella (kneecap) and fibula create the joint’s structure, allowing movement and stability.
• Ligaments: The ACL and PCL control back-and-forth motion, while the MCL and LCL stabilise side-to-side movements.
• Cartilage: The meniscus acts like a cushion between bones, absorbing shock and reducing friction.
• Tendons: Tendons connect muscles to bones, powering movements like straightening your leg or jumping.

This intricate system lets your knee handle everything from a gentle jog to the high-impact action of a game-winning leap. However, this complexity also makes the joint susceptible to damage under stress or impact.

What is a knee injury?

A knee injury occurs when any part of this system is damaged—whether it’s a torn ligament, worn-out cartilage, or strained tendons. Injuries might come on suddenly (think awkward landings or twists) or develop slowly due to overuse.

Common signs of a knee injury include:

• Pain or swelling around the knee
• Stiffness or reduced range of motion
• Instability, making weight-bearing difficult
• Popping or clicking sounds during movement

Top sports that cause knee injuries

Certain sports place significant strain on the knees due to their intensity, repetitive impact, or sudden direction changes. Here are the top contenders:

1. Football (Soccer)

With its quick direction changes, tackles and long playtime, soccer is notorious for knee injuries.

• Injury risks: ACL tears, sprains from tackles, cartilage damage from repetitive impact.
• Notable example: Ronaldo Nazário tore his ACL during a 2000 Serie A game, sidelining him for over a year.

2. Basketball

High jumps, rapid cuts and hard landings make basketball tough on the knees.

• Injury risks: Patellar tendinitis (“jumper’s knee”), ACL and MCL tears and sprains from collisions.
• Notable example: Derrick Rose’s infamous ACL tear in 2012 highlighted the sport's physical toll.

3. Running

Though low-contact, the repetitive strain from long-distance running can lead to overuse injuries.

• Injury risks: Runner’s knee, IT band syndrome and stress fractures.
• Notable example: Marathoner Paula Radcliffe struggled with runner’s knee during her career.

4. Skiing and snowboarding

Sudden twists, falls and abrupt stops make these winter sports a high-risk activity for knees.

• Injury risks: ACL tears, meniscus injuries and ligament sprains.
• Notable example: Lindsey Vonn tore her ACL and MCL during a dramatic fall in 2013.

5. Tennis

Rapid sprints, pivots, plus the impact of hard court surfaces strain the knees.

• Injury risks: Tendinitis, ligament sprains and cartilage wear.
• Notable example: Rafael Nadal has faced recurring patellar tendinitis, requiring extended breaks.

6. Rugby

The physicality of tackles and scrums puts tremendous pressure on the knees.

• Injury risks: ACL tears, MCL sprains and meniscus injuries.
• Notable example: Rugby legend David Campese required knee surgery after sustaining ACL injuries.

7. Cricket

Though less contact-heavy, cricket’s repetitive motions (especially for fast bowlers) can strain knees.

• Injury risks: Patellar tendinitis, IT band syndrome and ligament strains.
• Notable example: Shane Watson, a fast bowler, dealt with chronic knee pain requiring surgery.

8. AFL (Australian Football League)

AFL combines high-speed running, jumping and frequent collisions—an injury trifecta for knees.

• Injury risks: ACL tears, meniscus injuries and overuse conditions.
• Notable example: AFL player Nick Riewoldt underwent several knee surgeries during his career.

Understanding the risks in your sport can help you train smarter and recover better, keeping your knees in the game longer.

Types of knee injuries common in sports

Knee injuries range from mild sprains to severe ligament tears. Here’s a closer look at the most common sports-related knee injuries and what recovery might involve:

1. ACL tears (severe)

The ACL stabilises the knee during quick stops and sharp turns—movements frequent in sports like soccer and basketball.

• Diagnosis: Physical exams and MRIs confirm tears.
• Recovery: Surgical cases usually take 6–12 months; non-surgical approaches typically take 3–6 months.
• Treatment: Bracing, physiotherapy, or surgery. Rehab helps restore strength and stability.
• Complications: Chronic instability and increased arthritis risk without treatment.
• Why it’s serious: ACL tears often require surgery and lengthy rehabilitation.

2. Meniscus tears (moderate to severe)

This cartilage cushion protects the knee joint, but twisting or pivoting can lead to tears.

• Diagnosis: Confirmed via MRI and physical tests like the McMurray test.
• Recovery: Healing typically takes 4–8 weeks for mild cases and up to 6 months with surgery.
• Treatment: Rest, physiotherapy, or surgical repair.
• Complications: Untreated tears may lead to joint degeneration.
• Why it’s serious: Without proper care, it can cause long-term mobility issues.

3. Patellar tendinitis or jumper’s knee (mild to moderate)

Known as “jumper’s knee,” this overuse injury inflames the tendon connecting your kneecap to your shin.

• Diagnosis: Physical exams and imaging reveal inflammation or minor tears.
• Recovery: Mild cases usually heal in weeks. More serious cases can take longer - for example, chronic tendinitis can take months.
• Treatment: Rest, ice, physiotherapy and strengthening exercises.
• Complications: Ignoring symptoms may result in tendon rupture.
• Why it’s less severe: Often manageable with proper care, but chronic cases can sideline athletes.

4. Knee sprains (mild to severe)

Sprains occur when ligaments are stretched or torn, often from awkward landings or sudden impacts.

• Diagnosis: Tests like the Lachman test or imaging assess the damage.
• Recovery: Mild sprains typically heal in 2–6 weeks; severe cases often require up to 12 months.
• Treatment: R.I.C.E.R., bracing, or surgery for severe tears.
• Complications: Joint stiffness or recurring injuries if left untreated.
• Why it’s serious: Recovery depends on the severity of ligament damage.

Prompt treatment and rehabilitation are essential to help regain mobility and prevent long-term issues.

Risk factors for knee injuries

A few factors can increase your chances of injuring your knee. Being aware of these risks is a great first step towards keeping your knees happy and healthy:

Age 

As we get older, it’s common for our joints to lose some flexibility and cartilage to wear down. While age doesn’t mean you’re guaranteed to injure your knee, it does make the joint more prone to strain, especially in sports or activities with a lot of repetition (Source: A). 

Muscle imbalances

The muscles around your knee help stabilise and protect it. If your muscles are all working together, your knee is the one that takes on the majority of the weight and strain. Weak or tight muscles—your quads, hamstrings, or calf muscles—can affect how your knee moves and put more pressure on the ligaments, raising the risk of injuries like tears or strains (Source: B).

Improper technique

Poor form or technique can lead to misalignment and place stress on your knee. Whether you’re running, jumping, or even landing, how you move matters, especially if you’re not mindful of your posture while performing high-impact activities. Learning and practising proper technique can help you avoid putting unnecessary strain on the knee (Source: C).

Environmental conditions

Slippery surfaces, uneven ground, or worn-out gear can all raise the risk of injury. Wet or icy conditions might cause you to slip, while uneven terrain can lead to awkward twists or turns. Cold weather also increases the chances of knee injuries, as muscles and joints are more prone to strain in lower temperatures (Source: D). Being aware of your surroundings and wearing the appropriate equipment can go a long way in preventing accidents and avoiding injury.

Prevention tips for athletes

While it's impossible to eliminate the risk of knee injury completely, there are several steps you can take to protect your knees and keep you performing at your best:

1. Strengthen supporting muscles

Building strength in the muscles surrounding your knee helps stabilise the joint and reduce stress on ligaments. Focus on the following key muscle groups:

• Quadriceps (front of the thigh): Helps align and stabilise the kneecap.
• Hamstrings (back of the thigh): Supports controlled knee movement.
• Glutes: Absorb shock and reduce pressure on the knees during high-impact activities.

Exercises to try:

• Squats
• Lunges
• Leg presses
• Step-ups

Aim for 2–3 weekly strength sessions, focusing on squats, lunges and leg presses to build stability around your knee.

2. Warm-up and stretching

Preparing your body for physical activity can help prevent injuries:

• Warm-up: Start with light cardio, like jogging or cycling, to boost blood flow and loosen muscles.
• Dynamic stretches: Activate your muscles and improve mobility with leg swings, walking lunges, or hip circles.
• Static stretches: Post-workout, hold stretches for 20–30 seconds, focusing on the hamstrings, calves and quadriceps to maintain flexibility.

3. Use proper footwear and gear

Wearing the right equipment can make a huge difference in protecting your knees:

• Sport-specific shoes: Invest in footwear designed for your activity to improve stability and reduce joint strain.
• Knee braces: Provide added support, especially during recovery or high-risk activities.
• Well-fitted gear: Ensure items like ski bindings or football boots are properly adjusted to minimise falls and twisting injuries.

4. Practise good technique

Good form not only enhances performance but also protects your knees:

• Soft landings: In sports like basketball or soccer, absorb impact by landing with your knees aligned over your toes.
• Avoid inward collapse: Keep knees aligned during squats or lateral movements to prevent unnecessary strain.
• Core strength: A strong core stabilises your entire body, reducing the load on your knees during explosive movements.

5. Take rest days

Giving your body time to heal is just as important as training:

• Scheduled rest days: Overtraining increases the risk of knee injuries—rest is crucial for recovery and growth.
• Cross-training: Incorporate low-impact activities like swimming or cycling to stay active while giving your knees a break.

Treatment and recovery for knee injuries

Knee injuries require prompt attention to prevent further damage. Here’s what treatment and recovery might involve:

1. Start with R.I.C.E.R

For minor injuries or early swelling, the R.I.C.E.R method is a proven approach:

• Rest: Minimise weight-bearing on the injured knee to prevent additional strain.
• Ice: Apply ice packs for 20–30 minutes to reduce swelling and numb discomfort.
• Compression: Use a bandage to control swelling and provide gentle support.
• Elevation: Keep your knee elevated to encourage fluid drainage and reduce swelling.
• Refer: Consult your GP or a healthcare professional to assess the injury properly.

2. Embrace physical therapy

Physical therapy plays a key role in rebuilding strength and mobility after the initial recovery phase:

• Rehabilitation exercises: Guided rehab and prescribed stretches help restore knee function.
• Manual therapy: Hands-on techniques from a physiotherapist can improve flexibility and reduce stiffness.
• Balance training: Strengthening your balance enhances stability and lowers the risk of future injuries.

3. Consider braces or supports

Knee braces can provide stability and protection during recovery or high-risk activities:

• Post-surgery support: Braces help stabilise the knee and protect healing tissues after surgical procedures.
• Injury prevention: Athletes can use braces during high-impact sports to reduce re-injury risk.
• Types of braces: Options range from lightweight sleeves for mild support to rigid braces for severe injuries.

4. Know when to see a doctor

Recognising when to seek medical care is crucial for effective recovery:

• Persistent pain or swelling: If symptoms don’t improve after a few days of rest and care, consult your GP.
• Instability: Feeling like your knee “gives way” could indicate ligament tears or other serious issues.
• Surgical intervention: In cases like ACL tears, surgery followed by a tailored rehabilitation program may be required to regain full function.

Take charge of your recovery

Knee pain doesn’t have to sideline you for good. Early treatment and a personalised recovery plan can help you return to your routine stronger than ever. If pain persists or the injury is significant, consult a healthcare professional to explore your options and improve the protection of your knee health for years.