Jump! Land! Run! Cut! With the intense physical demands of sport, athletes joints and tendons can start to wear and tear if not properly managed.
One of the most common is ACL tears in addition to other knee injuries. This is especially important for female athletes because they are at a higher risk for ACL tears. When an athlete is jumping and landing it is important for them to land with their knees facing forward, in line with their ankles and hips. The muscles that prevent the knees collapsing inward are your hip/glute muscles.
Hip weakness can also contribute to IT band syndrome, patellar tendonitis, and other knee and ankle problems. There are a variety of exercises we perform at The Base to prevent hip weakness. These include mini band glute bridge, mini band lateral walk, step downs, and couch stretch.
There are three muscles that make up the gluteal muscles, each with a different purpose. This is why it is important to perform hip exercises that utilize hip extension, hip hyperextension, hip abduction and hip external rotation. The exercises listed above activate the various gluteal muscles.
Prevent knee injury and strengthen your hips by performing these four exercises at home. Perform 3 sets of 10-12 repetitions.