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Strengthening/Prevention
Exercises
The best way to prevent orthopedic injury is by having
strong, flexible muscles and joints which resist strain and injury.
Stretch slowly and never do any exercise that causes pain. Here
are some advanced exercises for those with healthy knees, legs
and arms. |
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Click below to view exercises
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*Roll mouse over image to view complete exercise.
| Ski
Exercise: Windmill Hops |
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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 10 one minute intervals. |
| Ski
Exercise: 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.
| Ski Exercise:
Balanced Stretch |
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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. |
| Ski Exercise: Step
Downs |
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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.
| Ski Exercise: Deep
Knee Bends |
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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.
| Ski 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 |
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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 |
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| 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. |
| Knee Twist |
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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 |
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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 |
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| 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 |
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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 |
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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 |
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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 |
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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 |
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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. |
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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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