Spring Training – Strengthening Your Knees
Spring is here and many people are increasing their outdoor activities, running and sports. Spring and summer season soccer, lacrosse, track, and various other sports have begun. All athletes – young and old – are susceptible to suffering knee pain and/or a debilitating injury. Here’s some exercises you can do to strengthen the muscles around the knee and minimize your risk for injury.
Single Leg Balance
Stand on one leg with your knee slightly bent and attempt to maintain your balance for 15 to 30 seconds. Keep your hip, knee, and foot aligned with hip over knee over foot. Do 1-3 sets. As this task becomes easy, make it more challenging by increasing the time you stand on your foot and by standing on a soft surface, such as a pillow or foam pad.
Heel Touches
Stand on one foot on a solid and sturdy box or a step with the other foot off the edge. With your hands on your hips, bend your stance leg and lower your body down until your opposite heel, on the hanging leg, touches the ground and then push back up. Keep your hips level and your hip, knee and foot aligned while you execute this exercise. Do 2-3 sets of 8-15 repetitions on each foot. If you feel pain in the front of your knee, select a lower step height or discontinue this exercise.
Resisted Side Steps
Wrap an exercise tube around your ankles. Step side to side keeping resistance on the exercise tube. Continue for 15-20 repetitions each side
Lunge Step
Stand with your feet together and step forward with one leg, bending your knee to 90 degrees after your foot hits the ground. Make sure the front knee remains over the ankle/foot and does not go past your front foot. Continue moving your body forward by bringing your back (stationary) leg forward, then together with your step leg. Alternate legs with each step. Do 2-3 sets of 10-15 repetitions each leg.
Broad Jump
Stand with your feet shoulder width apart and jump forward, landing on both feet. Focus on taking small, controlled jumps and landing with equal weight distribution on each leg. Concentrate on soft, quiet landings and maintaining your lower extremities in good alignment, with your hips over your knees, and knees over your feet. Make sure your knees do not come together when you land from this jump. Do 5-15 reps. Over time, this exercise can be progressed by increasing the length of the jump.
Single Leg Bridge
Lay on your back with one knee bent slightly and one leg straight. Using the bent leg as your support leg, elevate your trunk and hips, bringing your shoulders, hips and leg in a straight line. Hold this position for 10-30 seconds. Do 1-3 sets of 10-12 repetitions.
Yours in health & fitness,
Sherri McMillan
Note: As an avid Columbian reader, you can redeem a 2 week pass at her world-class training studio to help get you started. Contact 360.574.7292 for more details.
Join us for the COUVE CLOVER RUN – 3, 7 & 10 MILES on March 24th, 2019 in downtown Vancouver, WA. Celebrate St. Patrick’s day with us at the 5th Annual Couve Clover Run. Wear your festive green while running or walking 3, 7 or 10 miles along an extremely fast and scenic course to support local charities! We will make you earn your post-event party, but it will be off the charts hosted by Main Event and other downtown Vancouver Pubs & Breweries.
Sherri McMillan
Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.