March Madness: Preventing Non-Contact Knee Injuries in Basketball
Updated: Mar 5
March Madness is here, bringing intense competition, high-flying plays, and unfortunately, a higher risk of knee injuries. While traumatic injuries like ACL tears can occur due to direct contact, a significant number of basketball-related knee injuries are non-contact, often resulting from poor movement mechanics and lack of neuromuscular control.
At River Forest Health and Wellness, we focus on injury prevention by screening for movement dysfunctions and implementing corrective strategies based on Dynamic Neuromuscular Stabilization (DNS) principles. Key areas of concern in non-contact knee injuries include ankle dorsiflexion, pelvic stability, and eccentric control of valgus stress at the knee.
Key Movement Factors in Non-Contact Knee Injuries
1. Limited Ankle Dorsiflexion
Proper ankle dorsiflexion is essential for shock absorption and efficient movement patterns. A restriction in ankle mobility—often due to tight calves or previous ankle injuries—can cause compensatory knee valgus (inward collapse of the knee) during cutting, jumping, and landing, increasing ACL injury risk.
Screening & Correction:
Knee-to-Wall Test: A simple screening tool to assess dorsiflexion. A restricted range indicates a need for mobility work.
Exercises to Improve Dorsiflexion:
Banded Ankle Mobilizations: Helps restore joint mechanics by improving anterior glide of the talus.
Deep Squat Holds with Heel Elevation Progressions: Encourages mobility in a functional movement pattern.
Calf Stretching (Gastrocnemius & Soleus Focus): Since tight calves can restrict dorsiflexion, stretching both major calf muscles is crucial.
Gastrocnemius Stretch: Stand facing a wall, place one foot back with the knee straight, and lean forward while keeping the heel down.
Soleus Stretch: Similar to the gastrocnemius stretch, but with the back knee slightly bent to target the deeper soleus muscle.
Foam Rolling of the Calves: Releases fascial restrictions that may limit dorsiflexion.
2. Pelvic Stability and Core Control
The pelvis serves as the foundation for lower extremity movement. Poor core stability or pelvic control results in excessive motion at the knee, contributing to increased stress on the ACL and surrounding structures.
Screening & Correction:
Single-Leg Stability Test/6 inch step down: Identifies core engagement deficits and lateral pelvic drop, which can lead to valgus knee collapse.
DNS Exercises for Pelvic Stability:
3-Month Supine Position with Diaphragmatic Breathing: Strengthens deep core stabilizers to control hip and knee motion.
7 Month Side-plank : Improves lateral hip control to prevent unwanted knee valgus.
Quadruped Rock Back with Neutral Spine: Reinforces core and pelvic control in a functional movement pattern.
3. Eccentric Control of Knee Valgus Stress
Eccentric control refers to the ability to slow down and stabilize movement under load, particularly in deceleration and landing. Basketball players often struggle with eccentric control, leading to uncontrolled knee valgus upon landing or changing direction, which significantly increases ACL injury risk.
Screening & Correction:
Jump screen or Lunge screen: Observes knee position during a drop landing to detect valgus collapse with a dynamic movement.
DNS Exercises for Eccentric Knee Control:
DNS Wall Drill (Half-Kneeling to Standing): Trains proper movement sequencing from the ground up.
Single-Leg Eccentric Step-Downs: Strengthens the posterior chain while controlling knee valgus.
Split Squats with Core Activation: Reinforces proper alignment while improving eccentric quadriceps control.
Putting It All Together: A Preventative Approach
Basketball players at all levels should undergo functional screenings to identify movement dysfunctions before injuries occur. At River Forest Health and Wellness, we integrate DNS-based corrective exercises, ankle mobility drills, calf stretching, and eccentric strengthening techniques into individualized programs to enhance stability, improve movement efficiency, and reduce the risk of non-contact knee injuries.
If you’re a player, coach, or parent looking to improve performance while preventing knee injuries this basketball season, contact River Forest Health and Wellness for a comprehensive movement assessment and injury prevention program.
Stay strong, stay mobile, and enjoy a healthy March Madness!
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