Knee and support structure mechanics
Something similar happened to me as well - had a partially-torn ACL, partner loaded me onto my bad leg and whacked into the side of it while going for a throw (damned if I remember which one specifically). One nice pop, and down I went. So as judojeff also mentions, don't plant hard when you're trying to fight off a throw.
Originally Posted by blackmonk
Yay CSCS! ; ) I find it interesting that you would split VL/VM. Can I ask what research you would use to justify doing so? What little research I've done on the topic (specifically with an eye towards resolving patellofemoral pain) has turned up a lot of sketchy, controversial, and inconclusive studies. If you've got something solid, I'd love to see it. Or even if you've just found certain things that work better for strengthening VM (and/or VMO) as opposed to VL, I'd love to hear more.
I am confident as an authority on preventative maintenance, though, as I have a CSCS cert and years of sport-specific experience. The shearing action of the knee is the culprit in these injuries, particularly during deceleration. This can be prevented by fixing imbalances in strength between the vastus lateralis and vastus medialis, where the medialis tends to be the weaker of the two. Focus on abducting and adducting exercises. Also, while squatting, research has shown that a wide, hip-squat stance at 140% of shoulder width provides maximum engagement of the calves and glutes, which are counter-intuitively the major support sources for the knee joint.
Re: Questions concerning leg locks
No. The research that I read from the NSCA suggests that hip and glute development offers a support structure against torque across the knee joint, or at least that's what I took from it.
Originally Posted by TheRuss
I could definitely see it in instances of deceleration.