Skiing this Winter? Try these 3 Exercises to Prevent Knee Injuries

We have all heard the horror stories of ski injuries and the knee - especially those that involve the ACL. But there are exercises we can do to potentially prevent ACL injuries. These exercises will help strengthen the muscles that surround the knee, helping to protect the ligaments. Try these 3 exercises:



  1. Single Leg Squats: This exercise will focus on working the quadricep muscle and controlling knee motion. To complete this exercise, stand on one foot. While keeping the knee stable and in-line with the hip, slowly bend the knee. Focus on using the inner thigh muscle and keeping the knee controlled. Bend the knee to 90 degrees of flexion and then return to a straight leg position. Repeat two sets of 20 repetitions on each side.

  2. Single Leg Bridge: This exercise will focus on strengthening the Hamstring muscle which helps to protect the ACL. To complete this exercise lay on your back with one knee bent and the other leg up in the air. Pressing your heel into the floor, slowly lift your hips off the floor while engaging your gluts and the back of your thigh. Repeat this motion for two sets of 20 repetitions on each leg.

  3. Thera-loop Side-Stepping: This exercise will focus on the hip muscles which help to keep the knees in normal alignment. To complete this exercise, place a thera-loop around your ankles. While keeping the knees and toes pointed straight ahead, side step while focusing on the hip muscles. Keep the trunk upright and do not lean as you walk sideways for 20 repetitions. Then repeat in the other direction.

For more helpful tips on preventing injuries in the knee, visit my website at www.saramikulsky.com

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Dr. SARA MIKULSKY, PT, DPT, NASM-CPT, NASM-FNS, CEAS

Licensed Physical Therapist

Doctor of Physical Therapy

Certified Personal Trainer

Fitness Nutrition Specialist

Certified Ergonomic Assessment Specialist

TRX Certified Fitness Instructor

CONTACT US

Email: sara@saramikulsky.com

Tel: 650-544-0116


 

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