Balance exercises to do at home

I'm always on the look out for balance exercises that are easy to do at home.  For seniors, maintaining good balance is the best way to avoid falls.  The worst case scenario after a hard fall is a broken hip.  Post-op recovery is quite difficult over 70 or 80.

The second video is a different take on how to improve balance because he is demonstrating exercises to strengthen muscles around the hips and glutes.  The exercises to work adductors and abductors look more like routines I would do, as opposed to doing crab walks with an exercise band.  Usually people mention working the small muscles around the ankle.

The reason the third video caught my eye is because the subtitle was "Proprioceptive Rehab by Dr. Doug Weise DPT."  Proprioception was an important factor that I learned about in 2012 when doing knee rehab.

How To Improve Your Balance - Home Exercises For Balance And Stability

6 min

How to Improve Balance - Seniors and Beginners
10 min

Best balance exercises, 5 min
10 Best Exercises for Balance!, 22 min

Hamstring workouts at home

The hamstrings are important when it comes to supporting knees.  Strengthening hamstrings does not require any equipment.  You can do useful exercises with just a mat.  The exercises in the first video take about 8 minutes to finish, assuming you can do them all without any rest in between.  The second video sequence takes about the same amount of time, but includes a slightly different set of exercises.  The third video has six exercises (5 min for demonstrations) and includes a few exercises I did as part of knee rehab physical therapy.  Although all the videos include double and single-leg bridges, they are done differently.  The first are done on the floor, the second uses a chest of drawers (instead of a wall or chair), the third is the hardest.  I sometimes do bridges using a stability ball, which adds a little bit of core work.

TRX for strengthening knee support muscles

Using TRX as part of knee rehab is how I got started.  I learned how to use TRX working with a personal trainer who had experience using the TRX with seniors.  She and I learned together about which exercises were most relevant for strengthening the muscles that help support knees.

The first part of the second video shows how the TRX can be used during a physical therapy session after knee surgery.  The last two videos are examples of physical therapy for a young athlete recovering from knee surgery, most commonly ACL reconstruction.

TRX Training Knee Reconstruction Surgery Physical Therapy
https://youtu.be/GytYWmRczFQ, 15 min, TRX in first 6 min

TRX Training: Knee Rehab Phase 1
https://youtu.be/AFJofGKbjyM, 5 min

TRX Training: Knee Rehab Phase 2
https://youtu.be/0mcnrJcSqJk, 6 min

Hamstring curl progression on stability ball

The first hamstring curl with a stability ball that I did was shortly after completing knee rehab.  My personal trainer knew I was ready for more and that I had a stability ball at home already.  This video goes thru a progression from 2-legged to single.

Hand placement can be used to change difficulty starting with the hands out to the side, then going to elbows only bracing, finally arms up for the hardest.

Stability Ball Hamstring Curl Progression:

1. (Easiest). 2 Legged
2. 2 Legs on Up (concentric), 1 Leg on Down (eccentric); no alternating
3. 2 Legs on Up (concentric), 1 Leg on Down (eccentric); alternating
4. (Hardest). Single Leg

Releasing the IT Band using a foam roller

There is plenty of discussion about a "tight IT band" among runners.  Foam rolling is often recommended.  However, using foam roller to release the IT band is a bit different than the idea behind using a foam roller directly on a muscle.  The term "IT band" or ITB is short for "iliotibial band."  The videos below include explanations by a chiropractor.

In the first video, Dr. Jeff Holliday of Winnipeg Spine and Sports Therapy explains the anatomy of the IT band and the related muscles.  The IT Band goes along the quad and can get "stuck" to it.  The IT Band is not elastic like a muscle.

The second video also makes the point that the IT Band is not a muscle.  The foam rolling technique is a bit different.  But has the same objectives.

Why Should I Avoid Foam Rolling My IT Band? - Winnipeg

https://youtu.be/4Yf0rXTJ-Ss

How to Release Your IT Band from Your Quads and Hip Flexors

https://youtu.be/PY9L1_oUJM4

One leg squat and exercises good for knees

Although it's been several years since I needed to do knee rehab, I still look around for new ideas for strengthening muscles related to knees.  Here are a few videos by an Aussie, Tim Keeley, of Physio Fitness that are not only good for knee rehab but also good for older skiers who want to strengthen muscles that help support the knee.

The one-leg ball squat is something I haven't seen before.  It's nice that he demonstrates both easier and harder ways to make use of the exercise.  He also shows what to avoid.  The BOSU and a stability ball were the first items that I got for home use during knee rehab.

Skier Squat

BOSU side step and jump

One Leg Ball Squat

Importance of hips when you want to dance on the slopes

After doing ski conditioning for a while and exploring ideas online and with my personal trainer, a few exercises stand out as part of almost any routine.  Most people know that lunges and squats are useful.  One objective is to work on the glutes, which turns out to be how to have stronger hips.  Bridge exercises are a good way to strengthen hamstrings, which are important for supporting knees.  For core strength, a plank with good form is a fundamental exercise.

For this set of seven ski conditioning exercises related to hip strength, resistance bands are used to increase the difficulty.

September 2017 Denver Post - includes 4 min video of seven exercises

Preseason ski conditioning work out

If someone tells you that strong quads are the basis for good skiing, show them what an orthopedic surgeon at the well known Steadman Clinic in Vail, CO has to say.

“We’re finding more and more that we think strengthening of the hip muscles is as important as anything,” said Dr. Tom Hackett, an orthopedic surgeon at the Steadman Clinic in Vail who has worked with hundreds of U.S. Ski Team athletes. “I watch people in the gym getting ready for the ski season — all they’re working on is their quads. That’s obviously important, too, but we really have found that the control over your leg that prevents knee injuries is coming from the hip. So more and more, we’re really trying to encourage our patients to work on strengthening the hips.”

Strong adductor muscles are good for skiing and mountain biking

Recently I did a little downhill mountain biking for the very first time.  It was a 1-day workshop for women at Massanutten in northern VA, which added lift-served mountain biking a few years ago.  Turns out that in a bike park, you spend pretty much the entire time on the bike going downhill while standing on the pedals.  What little uphill there is does not require sitting on the seat, which is kept low so that it's out of the way.  Learned a lot from the two instructors that worked with the group of ten women, which included a few novices.

The muscle that didn't appreciate the extra work was the adductor muscle that goes to just above my  knee that is missing an ACL.  When I did the knee rehab, working on adductors and abductors went together with hamstring exercises.  Those muscles are also important for downhill skiing.  While my MCL was healing after the knee injury, it was obvious whether or not it was too soon for these exercises because there would be pain.  I would wait another week before trying again.  In my case, it took about three months for complete healing.

Adductor exercises are easy to do at home.  Take a look at the videos for an introduction.  When I was doing formal physical therapy, I learned how to do all of them at some point.

Using a soft ball to strengthen adductors

Two knee exercises using a resistance band

Eccentric exercise for adductors

Inner thigh exercises to strengthen adductor and groin muscles

Getting started with knee strengthening exercises

What can you do to strengthen your knees?  What if you aren't up for doing lunges and squats quite yet?  Here is a video to get you started.  The target audience is anyone over 50 who is feeling a little unstable or occasionally experiences knee pain.  I recognized the first exercise from knee rehab.  I learned it during my first physical therapy session.

There are three exercises done on the floor and two standing exercises.  To do all the exercises, you need a foam roller or a mid-size ball, and a stability ball.

Keeping knees happy, importance of strong hamstrings

When it comes to supporting knees, hamstrings are more important than quads.  This video by Dr. Megan Hersh answers the question "What does asking and squatting have to do with knees?"  She holds a doctorate in physical therapy and was a competitive ski racer through college.  At the end of the video, Dr. Megan shows her first ski instructor (in PA) a couple exercises to help his hamstrings.  Her guest is a long time skier and coach.  He was over 75 when they filmed at Vail in 2015.

Below what she says about squats.  Highly recommend reading all her comments posted on YouTube with the video.

"If done properly, squatting can actually have the reverse affect on the knees from its rumored "being bad for the knees". Practicing proper slow and controlled squats can help train and strengthen the muscles used during the squatting nature of skiing. EMG studies show the majority of the prime mover muscles used in skiing actions contract eccentrically, just as they do in the lowering of a squat. Also, since the hip angle generally does not have significant change during a turn in skiing, the rate or speed of contraction during skiing is relatively slow.

This being said, the type of training that you should do to get ready to hit the slopes should involve predominately lower body exercises with a large eccentric bias and a relatively slow rate of contraction. This means that you should do the exercises slowly in a controlled fashion concentrating on technique to maximize the benefits of the exercise and transfer to skiing performance."

A few TRX lunges

The lunge is often part a ski conditioning workout to strengthen legs.  One reason is that lunges strengthen hamstrings, which provide important support for knees.  Having strong hamstring is especially important for people who are missing an ACL.

Here are a few TRX lunges.  When I started knee rehab several years ago (not a skiing injury), I was not that good at lunges.  I found that doing them with the TRX provided just enough extra support that I was more comfortable going deeper on a lunge.  Definitely appreciated the TRX when starting side lunges.  When my personal trainer introduced the suspended lunge, I was happy to find that I was strong enough for such a 1-leg exercise.

The link below goes to a webpage with a video of four types of TRX lunges:
TRX Lunges: side, back, balance, crossing balance

TRX crossing balance lunge

TRX suspended lunge

TRX with a ski conditioning focus

When I first started using the TRX, it was fall.  I was most interested in exercises that were directly related to ski conditioning.  There are probably thousands of videos online involving the TRX.  These are a few that helped me get a feel for the advantages of using a TRX.  Ski conditioning should include working on strength, flexibility, balance, power, and cardio.  With the TRX, it's easy to do exercises that cover more than one aspect at the same time.

The first video is how the TRX is usually set up in a gym.  The other two show how the TRX can be used with the door anchor.

Examples of squats, lunges, adding power

Strengthening hamstrings

Learning or improving squats

Getting started, a little pre-season exercise is better than none

Once the leaves start turning color in the mountains in September, it's a good time for North American skiers to start thinking about pre-season conditioning.  Especially true for beginners or intermediates who want to up their game in the upcoming winter.  For older advanced skiers, working on fitness during the off season can help prevent injuries on the slopes.  Most trainers recommend spending at least six weeks, if not 8-12, building up leg strength, core strength, balance, and flexibility.

It can be daunting to think about a full workout.  Why not start with a few exercises?  Check out the video below created in Utah that covers three basic exercises that can help get key leg muscles ready for the slopes: jumping up/down steps, hamstring curls, squats.

To make the most of any exercise, make sure you are using the correct form.  Even more important if you have any issues with knees or hips.  The hamstring curl was one of the first exercises I did as part of knee rehab.  For squats, where your knees go in relation to your toes is critical.

Getting ski fit with TRX suspension system

After being introduced to the TRX suspension system by my personal trainer while rehabbing a knee a few years ago, it's become something I use with her, at home, and on trips when I drive from home.

Here's an example of harder exercises directly related to skiing that can be done with the TRX, outdoors or indoors.

http://www.skinet.com/ski/article/get-fit-suspension-workout

There are text descriptions for the following.  It's easy to find free videos of the individual exercises on YouTube.

• Hamstring Curl
• Side Plank
• Inverted Row (w/ hinge)
• Lunge
• Skaters
• Squat Jump

The article includes the following about hamstrings:
"The hamstrings are crucial in supporting the knee joint from the back side and act as primary restraints for anterior translation of the tibia on the femur (which happens when skiers get in the "back seat," often resulting in ACL tears.  Translation: Hammies stop your bones from slipping around, which stops you from wrecking your ACL."

I was using the TRX for hamstrings from the very beginning.  Strong hamstrings are important in general, but especially important when it comes to avoiding knee injuries.  This fall was the third pre-season using the TRX.  The hamstring curl, side plank, lunges (back, side) were included in some of my sessions with my personal trainer.  I've done those often enough to do them on my own as well.  The advantage of learning a new exercise with a personal trainer is that I can be sure my form is correct.