While many people think of strength training as something to do purely if you wish to get stronger and build muscle, it is also an extremely effective method of injury prevention. Lower body injuries often occur due to muscular imbalance, tightness and weakness --- by partaking in a balanced, well-rounded strength training routine, you can improve all of these, and drastically lower your chances of injury. Try a twice-per--week lower body routine, focusing on a mixture of free-weight and body-weight exercises.
Split Squats
While bilateral lower-body exercises such as squats and deadlifts are great for strengthening your lower-body muscles, corrective exercise specialist Mike Robertson says single-leg exercises are better for preventing injuries. Due to the unbalanced nature of single leg exercises like split squats, your balance, proprioception and joint strength will increase much more quickly when focusing on unilateral movements over bilateral ones. To perform split squats, place your left foot on a weight bench behind you, and your right leg on the floor. Squat down until your left knee is two inches from the floor, then push back up again. Once you can do three sets of 10 repetitions per side with just your body weight, try holding a pair of light dumbbells.
Glute Bridge Raises
Your glutes are one of the most powerful muscle groups in your whole body, and are involved in sprinting, jogging, bounding and jumping --- if they're not strong, it's likely they'll get injured performing one of these movements. Lie on your back on the floor, with your knees bent to 90 degrees, and your heels on the ground. Push your hips up as high as you can, pause for a second, then lower them again. Do four sets of 12 reps. If this is too easy for you, try a single-legged version, or place your feet on a raised surface, such as a chair or weight bench.
X-band Walks
Stand with both feet on a resistance band, pull the band tight, and cross your hands over so it forms an X shape. Step your left leg out to the side as far as you can, then slowly bring your right leg across to meet it. Do 10 steps to your left, then 10 to your right. Rest, and repeat three times. Robertson advises that X-band walks are great for getting your gluteus maximus and gluteus medius to fire --- if these muscles are underactive, it can put more strain on the the muscles around your hips and lower back, which can lead to injuries.
Squats
Unilateral leg exercises may be the best choice for preventing injuries, but that doesn't mean that bilateral exercises don't have a place in your routine as well. When it comes to strengthening your quadriceps, hamstrings, glutes, calves and core muscles, very few exercises rival the back squat. Use a shoulder-width stance, and make sure your keep your weight through your heels at all times. Start with three sets of eight reps, using an empty barbell, and gradually add more weight, while maintaining perfect technique. Back squats make your entire lower body and mid-section work as a unit, which is great for conditioning yourself against injury.
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