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the Discussion |
"I feel pain
in my knee or if I straighten out leg completely it also hurts bad. What
can it be? and what should I do? Doctors didn't find anything, told me
to get a rest of a sport for a while. Couple of years ago I found some
topic, which in was said that in that case knee should be ICED. put it
in the cold, ice, cold water for 4-5 mins or so. Any suggestions? Since
indoor season is getting close and knee is still incapable of being on
a hard floor."
LETUCHKA |
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Every
volleyball player, regardless of age, should spend the time protecting
his or her most valuable assets, the knees. Nothing will take a player
out of the game quicker than soar knees. It affects every aspect
from passing to jumping. Key elements of a healthy knees are strength
and flexibility. Before knee pain attacks you, try following this
simple regiment of exercises and stretches. Do all these exercises
slowly and gently. Overworking your knees will only cause injury.
"No Pain No Gain" does not apply. When stretching, stop before
you reach the point of pain. If at anytime, doing any of these
stretches cause you pain then stop immediately. You should also seek
medical consultation before starting or changing your normal exercise routine.
Calf
Stretch - Hold for 8-12 seconds and switch legs. You want
to do this stretch at least five times with each leg.
Quadriceps
Stretch - Hold the stretch for 8 - 12 seconds, relax and switch
legs. Repeat this stretch at least five times. If you find
yourself having difficulty maintaining balance try touching your belly
button with your index finger of your opposite hand. Don't know why
this works. It is some kind of Jedi balance trick.
Hamstring
stretch - Proper hamstring flexibility reduces pressure on the
knee cap. Hold for 20-30 seconds and then relax. Repeat the
stretch five times.
Quadriceps Strengthening -
Using a 5- to 10-pound weight, attached to your ankle, sit on a table or
high bench and slowly straighten the weighted leg. Repeat
the left 8 - 10 times and then switch legs. Do three sets of 8-10
for each leg.
Hamstring Strengthening -
Now, lie stomach down on a table or bench with your knees near the end.
Bend your knee, raising the weighted ankle to about a 45 degree angle.
Repeat 8-10 times then switch legs. Do three sets of 8-10 for each
leg.
Hip Abductor Strengthening
- Using the same light weight on your left leg, lie down on your right
side on a raised surface like a table or bench. Bend your right knee and
let your left foot hang over the edge of the surface. Keeping the
weighted leg in a straight line with your hip and shoulder, raise your
left leg about a foot above the surface. Repeat this 8 to 10 times,
relax and switch legs. Do three sets of these. Another
exercise is to lie on your right side, with the weight on your right ankle.
Move your left knee forward and let your foot rest on the surface.
Try and raise your right foot, keeping your leg straight, a few inches
off the surface. Do three sets of 8-10 reps and then switch legs.
Lunge - Hold a dumbbell in
each hand and stand with one foot about two feet forward. Move forward,
like the calf stretch, bending your front knee and then return to the standing
position. Switch feet and repeat. Don't bend your knee more
than 90 degrees. Do about ten repetitions of these, switching feet
between repetitions.
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