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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 take a lot of abuse. Here are some advanced exercises for
those with healthy knees, legs and arms that will get you ready for
your sport.
| Knee
Twist |
Top |
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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. |
| Arm
Circles |
Top |
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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. |
| Side Bend |
Top |
 |
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. |
| Hamstring
Stretch |
Top |
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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. |
| Standing
Rotation |
Top |
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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. |
| Correct
Lifting Technique |
Top |
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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. |
| Abdominal:
Double Knee Up |
Top |
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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. |
| Abdominal
Crunch |
Top |
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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. |
*Roll mouse over image to view complete exercise.
| Windmill
Hops |
Top |
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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. |
| Half-Squats |
Top |
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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. |
*Roll mouse over image to view complete exercise.
| Balanced
Stretch |
Top |
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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. |
| Step Downs |
Top |
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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. |
*Roll mouse over image to view complete exercise.
| Deep
Knee Bends |
Top |
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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. |
*Roll mouse over image to view complete
exercise.
| Leg
Swings |
Top |
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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. |
*Roll mouse over image to view complete exercise.
| Ski
Exercise: Wall Slide |
Top |
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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. |
*Roll mouse over image to view complete exercise.
| Ski
Exercise: Pretend Moguls |
Top |
|
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, 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.
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