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f5combo
Knee Injury Prevention
What are some good ways to prevent knee injury, especially what strength building exercises are good for building srong knees and thus prevent injury?
Asked by f5combo - 5 answers - 31 weeks 1 day ago
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lchimi10
The Football Performance book has a good section on knee pre-hab exercises, so might be worth a look.
I think that you really need to make sure that you strengthen hamstrings as much as quads so you dont develop any muscle imbalances.
As long as you dont have any underlying injuries or major weaknesses go for plyometrics.
eg
Jump 180 degrees always landing on soft knees
Single leg hops - forwards/backward, lateral
Single leg 45 degree lateral hops
Double leg jumps - forwards, lateral
Make sure if doing plyometrics then dont do them on solid surfaces like concrete etc
Submitted 31 weeks 23 hours ago by lchimi10garwood
I have found that an exercise called a wall sit is a great exercise for developing sustained strength in the knee joint and the muscles surrounding the knee.
Sit against a wall with your legs bent at 90 degrees.
Aim for 30sec initially and build up to 5mins.
Once you have developed to 5mins aim to wall sit 1 leg at a time for 30secs to 1min.
Submitted 31 weeks 9 hours ago by garwoodjusrockinout
Weightless deep squats. I do them often and never have knee pain or discomfort
Submitted 30 weeks 6 days ago by jusrockinoutT_Larsen
Squats with or without weights is always a good training. It prevent knee injuries and also builds up a better speed.
Submitted 26 weeks 3 days ago by T_Larsenflajemming
one legged squats are the best things to do for strengthening the knee. don't let your knee get in front of your foot, put your other foot in front and try to stay as straight as possible while squatting until your thigh is parallel to the floor. somewhat advanced move, but the best there is, try it on a chair first if balancing is difficult, or try it in a threshold while holding the woodwork. one legged squats also enhances your proprioceptive knowledge.
Submitted 2 days 18 hours ago by flajemming