Knees Elasticity Exercises ... Keeping Them Healthy and Strong!

The four ligaments of the group are:

The Anterior Cruciate Ligament (ACL)

The Medial Collateral Ligament (MCL)

The Lateral Collateral Ligament (LCL)

The Posterior Cruciate Ligament (PCL)

What do each of these ligaments do?

What is their primary function movement?

The ACL is the ligament located in the center. It controls rotation and forward movement of the tibia (shin bone).

The MCL is the ligament that gives inner stability.

The LCL is the ligament that gives outer stability.

The PCL is the ligament located in the center. It controls backward movement of the tibia (shin bone).

While there are several exercises to choose from to help you condition and strengthen the four ligaments, we'll be focusing on the most applicable of the bunch. Fortunately, many of the same exercises that you will do for your Hamstrings or Quads will simultaneously strengthen these. For example, Lunges, Squats and Exercise Ball Flexers .... you'll love them once you get comfortable with the mechanics and stability required for each of the exercises. There are many variations of these exercises available, so I'm sure we'll find a few that you will find to be enjoyable. So let's jump right in. The exercises below are listed in their simplistic form. Increase difficulty or add light weights, if desired, as you improve your form, balance and technique. Remember ... HAVE FUN!

The exercises are broken down into three sections or types, each with a different focus: Resistance, Elasticity and Aerobics. Visit each link on the TEAM U site to view all three areas of focus. Try each in their simplistic form, and then increase difficulty as you improve your form and technique. Remember ... HAVE FUN!



Elasticity Exercises:

Simple, but effective routine, and no equipment needed here!

Knee Swivels

Leg Twists

You may have heard these exercises called by different names. There are several variations, but for our purpose they are the "Knee Swivels" and the "Leg Twists". You will most likely think these are TOO EASY, but don't under estimate the workout you are receiving on your muscles. These two simple little exercises are working all four ligaments. Yep, that's right ... The Anterior Cruciate Ligament (ACL), Medial Collateral Ligament (MCL), Lateral Collateral Ligament (LCL) and Posterior Cruciate Ligament (PCL)



Knee Swivels: For these we are going to be using your body weight only! To start, stand in an upright position, feet together (side-by-side). No weights are being used this time as once again we are most concerned with having you FEEL your way through the exercise, while stimulating the muscle group.

Now, bend slightly at the knees, keeping them together, and place your hands palm down on each respectively, right to right and left to left. While holding your hands in place slowly rotate them clockwise for the desired number of reps, and then do the same thing counter-clockwise for the same number. During these rotations, be sure to allow for a slight rolling of the feet from side-to-side. Be sure to keep them together, but allow them to free flow and roll as needed to allow for the full rotation of the knees. Do these slow at first to get a good feel of how everything moves. Increase your speed as applicable to get a good full workout. At the end of your desired number of reps, simply stand back up into the upright position. Your done! It's that simple!



Leg Twists: Here again, for these we will be using your body weight only! To start, stand in an upright position, feet approximately shoulder width apart. No weights are being used this time. FEEL your way through the exercise.

OK ... shift most of your weight to one leg, let's use the left for this example. Your right leg should be slightly outstretched at this point. Raise your right foot up so that you are on the ball of your right foot. Now, slowly rotate your knee in a clockwise direction. You will feel this also working your hip and your ankle simultaneously, but keep your mental focus on the circles or rotations of the knee. Just like the Knee Swivels above, you will need to allow you foot to roll freely while doing this exercise. Make sure to stay on the ball of your foot to achieve and maintain the proper roll. Once you have completed the desired number of clockwise rotations, stop and do the same number of reps in the counter-clockwise direction. When you have finished with the right leg, stand back up with even weight to both feet, shift your weight onto the right leg this time, and then move on to working the left knee. Stay loose during these exercises as it help to increase you elasticity or flexibility, and it will prevent unnecessary muscle cramping or fatigue. Have fun with these ... they feel a little funny at first, but they really help you to stay loose!

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