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More Training Info > Knee Pain Occurrence and Prevention Part 3
Knee Pain Occurrence and Prevention Part 3:
Free Weight Strengthening Exercises
C.W. Schurman, MS, CSCS
This is the final article in a three-part series on knees. Knee injuries can happen to any active outdoor enthusiasts, particularly those who participate in high force activities such as skiing, snowboarding and jumping sports, climbing, and sports involving lateral or sprinting movements such as soccer, rugby, football, basketball and lacrosse. In December Annie Terry, RN, MSN, ARNP discussed acute (sudden onset) knee pain including ligament strains, meniscal tears and patellar dislocations. Last month she discussed chronic knee pain associated with overuse. This month Courtenay Schurman summarizes all the sport-specific free weights leg strengthening exercises and stretches on the Body Results, Inc. pages that will help you recover from and prevent future recurrence of knee pain.
Prevention of injuries to the knee is vital for participation in any strenuous activities such as mountaineering, scrambling, hiking, or climbing. Simple prevention strategies include performing regular strengthening exercises that get progressively more challenging as you increase your strength and endurance; avoiding prolonged kneeling and knee flexion; wearing comfortable, supportive shoes; and evaluating potential foot injuries. In addition, alpinists and athletes should maintain strength and flexibility in the quadriceps, hamstrings, gluteal, abductor, adductor, lower back, and calf muscles. Participation in activities which prepare you for climbing, such as hiking with appropriate weight over rocky terrain, rock climbing in the gym, and performance of athletic feats within your abilities are also important.
Summary of Top Nine Knee-Strengthening Articles on Body Results Pages
- New! – www.bodyresults.com/e29090qpsoas.asp -- this variation on the 90-90 stretch is an advanced version of the “stand tall and pull one heel to buttocks” quadriceps stretch that targets both the Quadriceps and Hip Flexors simultaneously.
- www.bodyresults.com/e2kneepain1.asp -- addresses acute knee injuries including fractures, knee dislocations, ligament and meniscal tears, patellar dislocations, prepatellar bursitis, and patellar tendon ruptures
- www.bodyresults.com/e2kneepain2.asp -- addresses chronic knee injuries including Illiotibial Band Syndrome (ITBS), Osteoarthritis, Patellar malalignment, Patellar Tendonitis, Patellofemoral Syndrome, Popliteal Cysts, and Prepatellar bursitis
- www.bodyresults.com/e2kneetest.asp -- one of the best and most functional single-leg strengthening exercises for climbers; it safely replaces the seated leg extension exercise to target the Vastus Medialis Obliquus, or inner quadriceps muscle that tends to get neglected by most runners and cyclists, and is felt most following downhill descents by hikers, scramblers and climbers
- www.bodyresults.com/e2patellofemoral.asp -- if you suffer from patellafemoral pain, turn to this page for a few suitable quadriceps and illiotibial band stretches and descriptions of a series of strengthening exercises from quad sets to wall sits to step ups.
- www.bodyresults.com/e2alpinetraining.asp -- if you have completed any physical therapy and have regained flexibility in the lower body but still are feeling a little weak and wobbly, this page has what you need to regain your strength and balance for alpine activities. Go to the middle of the article (called Alpine-Specific Strengthening Exercises and Stretches) for descriptions of how to do side low lunges, 1-leg deadlifts, step ups, step downs, and 1-leg squats.
- www.bodyresults.com/e2hike30day-p1.asp -- contains an appropriate lower-body routine for the endurance-seeking alpinist who would like to build strength and endurance to the point of being able to hike 30 miles in a day.
- www.bodyresults.com/e2hamstrings.asp -- not only do you need to strengthen the quadriceps, but you need to focus evenly on the large muscles in the back of the thigh, the hamstrings, which with the gluteal muscles are the ones that propel us forward and upward and give us added speed (think of sprinters!) Included here are stiff-leg deadlifts, barbell step ups, hamstring curls on a ball or bench.
- www.bodyresults.com/e2skicircuit.asp -- this page includes a workout that is perfect for the alpinist or enthusiast who wants something a little more explosive and dynamic – if you ski or boulder and want to add plyometric training to your program, add a few of these dynamic exercises to your routine AFTER you have increased your flexibility to normal and have equal strength in both legs.
To get additional help pulling everything together in a program specific to your own needs, contact a Body Results Trainer in order to start with your own on-line WebTraining program or in-studio alpine fitness consultation.