A knee sprain is a stretching or tearing of ligaments in the knee joint. These sprains are usually caused by an awkward motion. The usual symptoms of a knee sprain are joint pain or swelling, decreased range of motion and inability to bear weight. Lower-body strength training can help prevent knee sprains. Strengthening your quadriceps, gluteals, hamstrings and calves can also lend support to your knee joint.
Leg Press
Leg presses strengthens your quadriceps, gluteals and hamstrings. Set up the seat pad on a leg press machine to position your legs close to a right angle. Sit with your hips pressing against where the seat and back pad meet. Tighten your abdominals to stabilize your lower spine on the back pad. Flatten your feet on the forward platform, and align your knees with the tip of your shoes.
Push the platform away from you, mostly through your heels. Bend your knees once your legs fully straighten. Pause slightly once your legs get to a right angle, then push the platform back out. Keep your trunk and hips stable throughout the exercise.
Single-Leg Dead Lift
Single-leg dead lifts build stability in your hamstrings, glutes and calves. Place a cone a couple of feet in front of your body. Hold a 2- to 4-lb. medicine ball in both hands. Stand with your back and left leg straight and your left foot flat on the floor. Bend your right knee, and elevate your right lower leg behind you, horizontal to the floor. Lean forward by slightly flexing at the waist. Touch the top of the cone with the medicine ball. Stand back up until you reach your original position. Do your best to keep your single-leg balance. Repeat with your left leg bent instead.
Side-Lying Hip Abduction
Side-lying hip abductions target your posterior glute medius, which is on the side of your buttocks. Lie on your left side with both legs straight. Your right leg should be slightly behind your body to prevent overstimulation of your hip flexors. Slowly raise your right leg straight up to the furthest tolerable point. Hold it there for about three seconds, then bring it down until it is just shy of hitting the floor. Perform the same steps with your left leg.
Stability Ball Curls
Stability ball curls activate your glutes, hamstrings and inner abdominals. Lie on your back with both legs straight. Place a stability ball on the floor, in front of your feet. Hold your legs together, with the back of your heels on top of the ball. Lift your buttocks while tightening your glutes and abdominals. Bend your knees and push your heels down to bring the ball toward you. Roll the ball away from you by straightening your legs, keeping your hips extended through a full set of knee bends. Stop when you are no longer able to keep your core stable.
References
- "Designing Resistance Training Program"; Steve Fleck and William Kraemer; 2003
- "Frame Work for the Knee: A 6 Step Plan for Preventing Injury and Ending Pain"; Nicholas DiNubile and Bruce Scali; 2010
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