Regardless of how innovative sports medicine has become, once an athlete has sustained a knee injury there is always the fear of the injury reoccurring. In professional leagues such as the NFL, athletes with knee injuries in their medical history are scrutinized more than others. This is for good reason. The knee is the largest joint in the body and subjected to massive amounts of stress during physical activity. Because of its importance and size, injuries to the knee can have a serious effect on athletes who sustain them. There’s no way to guarantee the prevention of a knee injury, especially one caused by external forces, but a proper action plan can reduce risk for all types of knee injuries.

The two categories of knee injuries are acute and overuse injuries. There are several types of knee injuries that pertain to both categories. Acute injuries are usually caused by impact or direct trauma to the joint. Overuse injuries can be a result of wear and tear and potential abnormalities, such as knock-knees. Some knee injuries may fall into both categories.

Inquires about knee injury prevention are among the most common that Doug Hix—founder of Youth Fitness Magazine and well-known trainer of professional athletes such as Ben Roethlisberger—encounters from parents. “It is the number one cause for concern from parents, especially soccer parents,” Hix says.

How, can I make sure my kid doesn’t sustain a knee injury?

Hix believes knee injury prevention is a topic every parent must understand. “When a parent or coach asks me for advice on knee injury prevention, I tell them I am glad they’re asking. The best thing to do is address knee injuries before they ever happen. It’s similar to telling a pitcher to do shoulder exercises to prevent future shoulder injuries. I think every athlete that competes in a sport of movement, should do exercises to prevent knee injuries.” Hix trains all of his athletes to stabilize the knee, reducing the risk of a knee injury.

A common belief is that strong legs, primarily strong quadriceps, will help prevent knee injuries. Most people are surprised to find out that the hips and glutes (butt), not the quadriceps, are the primary guardians over the knee. “The Glute is the principle to the knee,” says Derek Samuel, a San Diego-based physical therapist who works with athletes of all skill levels. “The glutes represent the foundation to all of the knee’s movements and control. It is extremely important to protecting the knee, initiating knee extension. Knee extension starts with hip extension.”

Well developed quads are important, but they must be developed proportionately to your glutes and hips. “Imbalanced quad strength can cause imbalance in lower body mechanics which will then lead to knee injuries,” Samuel says. “Glutes need to be developed first, before the quads.”

As the largest joint in the body, the knee is extremely important to all athletes. Sustaining one knee injury can seriously affect any athlete, whether through decreased performance, nagging pain, or the danger of reoccurring injuries. Although there’s no way to guarantee the prevention of a knee injury, the key to protecting the knee of a young athlete is by developing strength and flexibility in the hips and glutes, as well as proportionately developed strength in the quadriceps.