The best way to prevent injury is by having strong,
flexible muscles and joints which resist strain and injury. Stretch
slowly and never do any exercise that causes pain. If you are an
athlete, your legs will take a lot of abuse. Here are some advanced
exercises for those with healthy knees, legs and arms that will help
prepare you for your sport.
Lie
on back with knees bent. While trying to keep your lower
back flat, slowly let both knees fall together toward the
floor. Hold for ten seconds, then go back to start position
with knees up. Repeat other side. Repeat exercise ten times.
Start
with hands straight out by sides. Slowly make circles with
each outstretched arm, about one foot in diameter. Continue
the circular motion of the outstretched arms for ten seconds.
Repeat exercise ten times.
Stand
straight up with hands above head. Slowly reach your hands
to the right and hold for ten seconds, then straight up
and pause, then go to the left and hold for ten seconds,
then straight up again and pause. Repeat the stretch ten
times.
Place
a belt or rope around the arch of your foot. Straighten
your leg. Slowly begin to pull your leg to a straight up
position. Depending upon your flexibility, having your
leg point straight up may be a realistic goal. For those
who have good flexibility, you may be able to go past vertical
during your stretch.
If
you play rotational sports like tennis and golf, it is
a good idea to include rotational stretches like the one
shown. Hold a racquet, golf club or broom across your shoulders
as shown. Without moving your feet, slowly rotate your
shoulders to the left, then back to the right. Do this
stretching exercise for five minutes before playing.
Start
with one knee on the ground. Maneuver the object as close
to you as possible. Raise the object with your arms up
to mid-thigh, then stand up while keeping your back straight.
Remember: Do not bend at the waist. Use the power of your
legs to lift.
Starting
position: Lay on your back with knees bent and hands behind
your head. Raise both knees upward as far as you can, using
the strength of your stomach muscles. Hold for five seconds.
Go back to starting position. Repeat exercise ten times.
DO NOT JERK YOUR HEAD OR NECK FORWARD.
Lie
on your back. Try to keep your low back in contact with
the ground. Slowly lift your right shoulder up six inches
off the ground. Merely raise your shoulders up six inches,
hold for one second and lie down. Repeat for ten sit ups,
alternating left shoulder and right shoulder. DO NOT do
a full sit up. DO NOT put your hands behind your neck to
jerk yourself upward.
This exercise
works the knees with moderate impact, and it rotates the
upper body as it requires aerobic conditioning, agility
and balance. To do this exercise, place a rolled towel
on the ground. Start on your right foot with your left
hand on the floor, as shown in picture one. Next, jump
from this position, across the towel landing on your left
foot and right hand. Do this back and forth for one minute.
Rest, then repeat this momentum for ten one minute intervals.
This
exercise is done to help strengthen the knee to work up
to a full deep knee bend. You do this exercise by standing
with your feet six inches apart to keep you balanced. Slowly
begin to lower your body, but no more than 12 inches. Your
stance should be no greater than a 45 degree angle from
your thigh to the floor. Hold this half-squat position
for ten seconds, and then return to a standing position.
Repeat this ten times.
This
exercise works on your agility and balance. To do this
exercise, stand and reach behind you, and grasp your foot.
Slowly bend forward and extend your left arm outward. Hold
this position for ten seconds, then return to the starting
position and switch legs. Do ten stretches with each leg.
You may use a chair back to balance if you are having a
difficult time with this exercise.
You
should NOT do this exercise if you have a abnormally sore
knee, or if you are not sure of the underlying problem.
Because this exercise places your entire weight on your
knee, it is a good simulation for water and snow skiing
because each of these sports places your entire weight
on your knee. To do this exercise, start with both feet
on the platform, which can be a stair or a stack of books.
Then, extend your left leg out and slowly lower your body
on the right knee. Hold for five seconds, then return to
the starting position. Repeat with the other leg.
This exercise can strengthen a healthy knee, and prepare
it for the high impact the knees may get on the crusty
snow, or the spring action generated by the fresh powder.
To do this exercise, start with the feet shoulder width
apart. Your hands are outstretched for balance. Lower
your body slowly (do not bounce up and down) until
the thighs are horizontal. Hold your squat position
for five seconds, then stand. Repeat ten times.
This exercise requires a great deal of balance. You may
put one hand on a chair back to balance if need be.
To do this exercise, stand on your right leg. Extend
your left leg out in front of you until it can almost
touch the floor, 18 inches in front. Next, slowly
begin to swing the left leg to the side so the leg
may touch the floor, 18 inches to the side, then
back behind you, then back to the starting position.
You left leg will have made a large semicircle path
from front to back. Repeat 10 times, then switch
legs.
The wall slide has been a common exercise for competitive
skiers for years. It relies heavily on the quadriceps
muscles and tendons around the knee. To do this exercise,
start with your back up against the wall and your
feet about 15 inches away from the wall. Slowly slide
down until your thighs are horizontal. Hold this
for ten to thirty seconds, depending on your endurance.
Slide back up. Repeat this exercise ten times.
This
exercise is a good simulation for preparing yourself
for moguls. To do this exercise, place a rolled towel
on the floor. Start on the left side and hop with both
feet together to the right side, and then to the back
again without stopping. Continue this momentum for 30
seconds. To simulate skiing, remember to keep your hands
out in front of your body, as if you had poles in them.
NOTE: We recognize that people will diagnose and treat
themselves. We have provided this medical information to make you more
knowledgeable about nonsurgical aspects of care, the role of exercise
in your long-term recovery, and injury prevention. In some cases, exercise
may be inappropriate. Remember that if you diagnose or treat yourself,
you assume the responsibility for your actions. You should never do
any exercise that causes increased pain. You should never do any exercise
that places body weight on a weakened or injured limb or back.
