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Knee ACL Injury Prevention Exercises: Ultimate Frisbee Training Part 4 - Advanced Squat Jumps

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Starting with tall posture, engage your core muscles below the belly button by drawing the lower ab muscles inward toward the spine. Avoid arching the low back. With arms in a ready position do a one-legged squat with your body weight distributed equally over the foot. Don’t go any lower than a ninety degree bend in the knee, keeping your knee in alignment with your second toe over your heel as much as possible. Then when you straighten back up, use your buttock and thigh muscles jumping straight up reaching your arms high up into the air. Remember to keep your inner core engaged while you do the one-legged jump squats. Do 3 sets, 10 to 15 repetitions each. This is a great strengthening exercise for the core and balance and proprioception with quad and posterior hip muscles. It will also help prevent ACL knee injuries while giving you a better jumping vertical.

3 Key Exercises to Improve Balance

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Why is it important to include balance training in your regular exercise program?

Balance is needed for just about everything you do on a daily basis from carrying groceries to putting on your shoes. Balance training involves strengthening exercises that target your entire body, especially the core. This not only reduces the risk of injury, but may improve motor coordination (Oliveira et al., 2017). At least 3 days of balance training per week is recommended for inactive and active older adults (> 65 yr). Activities such as pilates, yoga, tai chi, dance, or brisk walking are suitable for improving one’s balance. Implements such as bosu balls, balance boards, or foam pads can be used to add variety to your exercises. Try the Following Exercises Below:1) Step-ups
a.Stand in front of a box with a tall posture b.Step up with one leg, then bring the other leg up so that both feet are on the box c.Step down one leg at a time and repeat 10 times for each leg d.Increase the difficulty by using a…

Knee ACL Injury Prevention Exercises: Ultimate Frisbee Training Part 3 - Squat Jumps

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Starting with tall posture, engage your core muscles below the belly button by drawing the lower ab muscles inward toward the spine. Avoid arching the low back. With arms in a ready position do a squat with your body weight distributed equally over the feet. Don’t go any lower than a ninety degree bend in the knees, keeping your knees in alignment with your second toe over your heels as much as possible. Then when you straighten back up, use your buttock and thigh muscles jumping straight up reaching your arms high up into the air. Remember to keep your inner core engaged while you do the jump squats. Repeat 10 to 15 repetitions, doing 3 sets daily. This is exercise effective in strengthening the core and balance and proprioception with quad and posterior hip muscles. It will help prevent ACL knee injuries while giving you a better jump vertical for skying the disc.

Knee ACL Injury Prevention Exercises: Ultimate Frisbee Training Part 2

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Starting with tall posture, engage your core muscles below the belly button by drawing the lower abs inwards toward the spine. Avoid arching the low back. With arms in a ready position do a one-legged squat with your body weight distributed equally over the foot. Don’t go any lower than a ninety degree bend in the knees, keeping your knees in alignment with your second toe and over your heel as much as possible. Hold for a good long second and then straighten back up with your butt muscles to the start. Do three sets of fifteen repetitions daily. The one-legged squat is a basic strengthening exercise effective in strengthening the quad and posterior hip muscles with the core and balance and proprioception to help prevent ACL injuries in your knee. The key is to keep your inner core low back stabilizing muscles engaged while you do the squat.

Knee ACL Injury Prevention Exercises: Ultimate Frisbee Training Part 1

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Starting with tall posture, engage your core below the belly button by drawing the inner core muscles towards the spine without arching the low back. With arms in a ready position do a two legged squat with your body weight distributed equally over both feet. Don’t go any lower than a ninety degree bend in the knees, keeping your knees in alignment with your second toe and over your heels as much as possible. Hold for a good long second and then straighten back up with your butt muscles to the start. Do three sets of fifteen repetitions daily. Although the two legged squat is a basic strengthening exercise it’s quite effective in strengthening the quad and posterior hip muscles with the core to help prevent ACL injuries in your knee. The key is to keep your inner core low back stabilizing muscles engaged while you do the squat. If you are more advanced in fitness and core strength in your work outs then you can do one set as a warm up in preparation for one-legged squats. 

How Do YOU Experience Pain?

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Pain is a distressing experience associated with actual or potential tissue damage with sensory, emotional, cognitive, and social components (Williams & Craig, 2016).