Doctor's Review: Medicine on the Move

October 24, 2021
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On mended knee

Three moves that'll keep you off the ski patrol sled

While a strong core can help you carve without crumbling, about 45 percent of all ski and snowboard injuries are actually knee-related. And women are especially vulnerable, thanks to something called the Q angle: the angle between our child-bearing hips and our knees. To extend your slope life, we asked Wendy McClure, co-owner of Body Dynamics in Boulder, Colorado, for her three best knee-saving moves. Add them to your regular workout two to three times a week, aiming for 1 set of 12 reps for each leg.

Single-leg squat: works glutes, hamstrings, and quads
Lean a Swiss ball against a wall at hip height and rest your right hip against it so your whole body is at a slight angle, as if you're making a turn on the slopes. Bend your elbows 90 degrees, as if you're holding poles. Lift your right foot off the floor and balance on your left leg. Lower your hips until your left thigh is nearly parallel to the floor. Return to standing. Complete all reps, then repeat on the opposite side.

Frankenstein skates: works hips and outer thighs
Place an exercise band around your ankles and position your feet hip-width apart. There should be no slack in the band. Keeping your legs straight, step out to the right as far as possible (resistance should be high enough that this takes effort). Step back in to starting position. Repeat, stepping out with your left foot. That's 1 rep.

One-leg bridge: works core, back, hamstrings, and calves
Lie on your back with your right knee bent 90 degrees, so it's directly above your hip and your right heel is resting on top of a Swiss ball. Lift your left leg so it's perpendicular to the floor. Raise your hips until your body forms a straight line from your shoulders to your right knee. Lower yourself back to the floor. Complete all reps, then repeat on the opposite side. That's 1 set.

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