I need SERIOUS help with flexibility and injury prevention?

I am a Sophomore in highschool Cross-country and Track. That's why injury prevention and flexibility are EXTREMELY important, and it's the two things that I fail miserably at. I have had the worst knee problems imaginable, and I have absolutely abominable flexibility. Does anyone know MOST IMPORTANTLY any KNEE STRETCHES OR ANY WAY TO HELP MY FLEXIBILITY OR GENERAL KNEE HEALTH, and just any tips to not get injured or just general stretches.


PS. If you really don't know, please don't give me false advice. I'm actually gonna do it and it is very important that I don't get injured. THANKS!

I need SERIOUS help with flexibility and injury prevention?
First, you should see about investing in physiotheraphy (specificaly for athletes) because it can really help and they will give you a lot of professional help and ways to avoid injury while still doing the sports you love (they try their best to not tell you you can't do something).


The best thing to do is to build muscle around the areas that are prone to injury for you which will make the area stronger, less likely to suffer. I'm sure from running you have substantial quad and hamstring muscles, but try building more by weight training 3 times a week as much as you can before the season starts (it's not good to weight train during the season incase you suffer a weight-training related injury).


To increase flexibility try yoga or pilates which are known to significantly increase flexibility and strength. Also try the rowing machine - it works all muscles in your body, expecially the legs as well as imporving flexibility (will also help work the flexors in your knees).


For better support during races/events wear an elastic knee brace.


If nothing is working, unfortunately genetics may be your downfall no matter what you do about it. If things just keep getting worse, you may have to stop running/putting pressure and stress on your knees to prevent further damage.
Reply:I'll tell you..


The best way, if you have health insurance,


Is to go to a sports medicine physician...


And either a PT that knows sports medicine, or an ortho that knows it.


They can train you with specialized exercises for you to help reduce your pain, and increase your abilities.


Use your insurance especially to reduce pain, and your likely hood of new injury.
Reply:Yoga