Exercises to Aid in Prevention of Knee Injury

One legged knee squat

Stand with arms extended out in front. Balance on one leg with opposite leg extended straight leg forward as high as possible.

Execution

Squat down as far as possible while keeping leg elevated off of floor. Keep back straight and supporting knee pointed same direction as foot supporting. Raise body back up to original position until knee and hip of supporting leg is straight. Repeat and continue with opposite leg.

leanonlife.com

Pelvic Lift

Lay down with head, torso and buttocks planted firmly on the ground.  Knees are bent with feet firmly planted on ground.  Arm and hands relaxed by your sides.  Look up at the ceiling.

Execution

As you exhale, use the muscles in your abdomen, lower back and hamstrings to lift your hips and buttocks off the ground. Raise your hips as high as you can, making a bridge with your pelvis. Slowly lower your entire body back down to the ground.

fitnessdojo.org

Squat

Feet shoulder width apart and firmly planted on the ground, back in straight position with shoulders rolled back and down away from the ears. 

Execution

Inhale and unlock the hips, slightly bringing them back. Keep sending hips backward as the knees begin to bend. While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine.  Engage core and, with bodyweight on the heels, exhale as you explode back up to standing, driving through heels.

Lunges

Keep your upper body straight, with your shoulders back and relaxed and chin up.

Execution

Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position.

youtrain.me

blog.ultimatebodypress.com

Jump Squats

Feet shoulder width apart and firmly planted on the ground, back in straight position with shoulders rolled back and down away from the ears.

Execution

Start by doing a regular squat, then engage your core and jump up explosively.  When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, maintaining control.  Use your entire foot to jump and land, not just toes. 

blog.ultimatebodypress.com

Jump Lunges

Keep your upper body straight, with your shoulders back and relaxed and chin up.

Execution

Begin in lunge position.  Jump up and quickly swap leg positions in mid-air, keeping torso straight.  Land in lunge position bending knees to absorb impact.  Launch straight into next jump, switching feet once more and landing in original lunge position.

bitesizewellness.com

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