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.
Need
more information on back and neck pain? Click the above link to view resource books on spine problems. Find out what causes
back pain, what causes neck pain, and when to see the doctor.
Treating back and neck pain sufferers from across Ventura County, including patients from City of Thousand Oaks, Westlake Village, Ventura, Camarillo and Ojai.
