Anterior and posterior cruciate ligament tears can be some of the most devastating types of knee injuries, often requiring surgery and months of physical rehabilitation. Protecting these ligaments involves strengthening the muscles in the legs, back and core. There are several exercises you can do to protect the cruciate ligaments and prevent serious injury.
Wall Squats
Wall squats are a great way to develop the muscles in your legs, including the hamstrings and quadriceps. To do a wall squat, stand about 10 to 12 inches from a wall with your back to it. Press your back to the wall and lower your body so your knees are bent and over your ankles. Hold this position for 10 to 15 seconds, then rest. Repeat this exercise for two or three sets. To increase the intensity of the exercise, increase the length of the squat or lower your body farther down into the squat. The lower you go in the squat, the more resistance you will feel on your legs.
Broad Jump
The broad jump helps strengthen your ligaments and muscles by using explosive power combined with balancing. Stand with your legs hip-width apart and your arms at your side. Bend your knees and jump as far forward as you can, keeping your weight in front of you to prevent from falling backward. As you land, focus on landing on both feet without either of them moving. You should also focus on landing in a squat position rather than with your body straight up. This will ensure that you are forced to balance your body as you land, causing your muscles and ligaments to strengthen and stretch. Once you land and find your balance, stand up, turn around and repeat the broad jump. Do 5 to 10 repetitions.
One Leg Hopping
Like the broad jump, one-leg hopping emphasizes strengthening the legs through balance, but focuses on each leg one at a time. Stand with your feet together and your hands at your sides. Bring one leg up about a foot off the ground by bending at the knee. Take 10 to 15 medium-sized hops on your other leg in a straight line, focusing on keeping your body in proper alignment. Turn around and repeat the hops on the other foot. As you hop, the muscles in your legs will help balance your body and be strengthened on all sides through keeping your body from falling over.
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