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04.15.2019 Gus Gehlen

Four Exercises to Avoid Injury on the Water

Injuries and action sports go hand-in-hand.  Common wakeboarding, waterskiing and other watersport knee injuries include hamstring, meniscus, and knee ligament tears.  While being pulled by the boat, holding onto your rope, and maintaining upright while on your board or skis, the knee takes on a large amount of force and torque.  Preventative measures can be taken while on land and in the gym.

Here are four exercises to incorporate into your training program that focuses on knee injury prevention.

JUMP SQUAT

  1. Start down in a squatting position, stacking knees over ankles, hips down and back, core engaged and chest up
  2. Jump up pushing off your toes
  3. Land softly in position started with knees back in squatting position
  4. Repeat

Perform 3 sets of 10 repetitions

Focus on speed and consistency with maintaining knee alignment and core engagement

Benefits: agility, landing tricks, knee stability

SKATER HOPS

  1. Start in partial single leg squat -> stacking knee over ankle with free leg behind you
  2. Jump to the side landing on opposite foot
  3. Continue to jump side to side, gradually increasing the size and speed of steps

Focus on controlling your deceleration with landing on single leg, your weight should be through your heal, knee stable and minimal movement with your torso

Perform 3 sets of 10 repetitions

Benefits: agility, side-to-side acceleration and weight shifting, knee stability

SINGLE LEG DEADLIFT

  1. Begin in standing position with slight bend in both knees
  2. Shift your weight to stand on one leg, hinge at your hips lowering your chest and raising your back leg up at the same rate
  3. Drive through your heel bringing your hips forward and shoulders back to starting position
  4. Perform one set on starting leg before switching

Perform 3 sets of 10 repetitions

Option to use weight in opposite hand of stance leg.  If doing so, keep the weight close to your body. Focus on keeping your shin vertical and knee at the same amount of bend throughout the exercise.

Benefits: coordination, hip and knee stability

DEAD BUG

  1. Start lying on your back, with your knees and hips bent to 90 degrees
  2. Engage your abdominals, bringing your belly button closer to your spine and maintain this through the exercise restricting your spine from moving
  3. Slowly straighten one leg without touching the floor, simultaneously raise an opposite arm over head
  4. Return to starting position and repeat on the opposite side

Perform 3 sets of 20 repetitions

Focus on keeping core engaged, do not allow you spine to arch during the movement.  Option to only perform legs or arms rather than both upper and lower limbs simultaneously

Benefits: coordination, core stability 

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Published by Gus Gehlen April 15, 2019
Gus Gehlen