Exercises to Help Prevent and Manage Sports Injuries

| Posted On Feb 02, 2017 | By:

Are you a runner or do you frequently play sports like tennis, squash, or basketball? Do you often deal with an injury from your activity, or do you just want to learn more about how to prevent injury while being as active as possible? These exercises will help improve your stability and strength which are key to avoiding, preventing and managing injuries to the knee, hip, ankle or back as a result of recreational activity or a competitive sport. (But remember: before beginning this or any exercise program, please consult a healthcare provider for appropriate health advice and safety precautions.)

LATERAL BAND WALKS

The goal of this exercises is to build a strong gluteal medius muscle, which is our primary stabilizer of the pelvis. This is a great exercise for runners or any activity requiring lateral stability such as soccer, basketball, tennis and football.

 

THE BIRD DOG

Bird Dog Exercise Benefits

 

CLAMSHELLS

This exercise isolates the hip stabilizers that provide our pelvis with necessary support to perform single leg movement.

 

FOAM ROLLING

Foam rolling is a great soft tissue technique that should really be a part of anyone’s routine, whether you’re fairly sedentary or a high level athlete. So many issue areas can be addressed through use of a foam roller.

 

BRIDGES AND HAMSTRING CURLS ON STABILITY BALL

The purpose of this exercise is to improve necessary gluteal strength and stability for “single leg” activities such as running.

 

THE SINGLE LEG DEAD LIFT

If “single leg” training isn’t part of your program, it should be! Walking, running and directional changes are all activities that at some point in time will require a single leg stance, strength and stability. The ability to transfer your body’s load from the ground and up the kinetic chain for forward movement is pivotal.

 

We are happy to help expand this program or offer a more customized program to meet your orthopedic and sports needs. We simply need a physical therapy referral from your doctor and we can set up an initial evaluation.

Print Friendly

Bethany Noyes, PT

About Bethany Noyes, PT

Beth joined Atrius Health in 2012 and supervises the Harvard Vanguard Kenmore physical therapy department in addition to providing patient care. Beth is a Maine native and received her Master’s degree in Physical Therapy from Husson College. She has worked in various outpatient settings throughout New England as well as Boston area hospitals. Beth has a clinical interest in sports medicine and orthopedics. In her spare time, she enjoys cooking, spending time with her niece and nephew, and exercising.

Leave A Comment

Your email address will not be published. Required fields are marked *