Id like to begin by saying you cannot really strengthen the knee joint itself.
The join is a hinge joint made of bones but is surrounded by ligaments, tendons and muscles.
These connective tissues around the joint can be trained for endurance, flexibility and strength however.
Here is the breakdown of the CPG:
So what are the BEST exercises for knee injury risk reduction?
It can be broken down into categories.
Strengthening:
Having strong leg muscles has been shown to help with knee health as well.
Heavy squats and deadlifts should be incorporated into fitness plans to strengthen these large muscle groups.
Dynamic stretches can also be included.
Multidirectional running based on the CPG have been techniques used to reduce knee injury risk.
Running Workout:https://www.instagram.com/p/CBGdNdcldDG/?utm_source=ig_web_copy_link
Balance:
Balance exercises come in all shapes and sizes.
Balance is determined by communication between your eyes, your joints and your inner ear.
It is key to challenge all of these systems during balance activities.
I have included a Bosu Ball workout to try.
These can be found in most gyms or picked up online for around $100.
Challenge yourself with double and single leg exercises on variable surfaces like grass, carpet and foam.
Balance Workout:https://www.instagram.com/p/CBJxiSmFEeo/?utm_source=ig_web_copy_link
Plyometrics:
Plyometrics is just a fancy term for jumping exercises.
You basically stretch and load the muscle unit and generate force and power to jump.
There are a TON of these workouts easily found on Youtube.
Because skiing has a lot of jumping, plyometric jot down exercises have a good carry over effect.
Jump Workout:https://www.instagram.com/p/CBT1-HHlyOq/?utm_source=ig_web_copy_link
Core Strength:
Ahh the core.
The good Ole six pack.
The core is comprised of much more than the abdominals!
I argue the core also includes the back muscles, glutes, obliques and more.
ANY solid movement begins with a strong/ stiff core.
Being in the center of your body, its the foundation for movement.
Because skiing can be so explosive, a strong core can help make movements easier and controlled.
Try hitting core a few times a week after a workout for a few minutes.
Plank Workout:https://www.instagram.com/p/CBYM70pFrw2/?utm_source=ig_web_copy_link
Summary?
Multi-directional running and core strength are additional aspects of fitness to focus on for overall fitness and knee strength.
Take things slow and build yourself up over time.
Anyone interested in the full CPG shoot me a PM here or on IG.
The above post is meant for educational and entertainment purposes only.
No medical advice is given and any medical concerns should be directed toward medical professionals.
