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.
