These exercises strengthen the muscles surrounding the knee. Skating requires strong inner and outer thighs for powerful stroking. Working the quadriceps and hamstrings protect the knees from injury. Calf exercises give your ankles support.
Start with the stretches before preforming the strengthening exercises. Stretching helps restore elasticity to your muscles and helps prevent injuries. When you stretch, relax, move slowly, and don't bounce. To benefit fully from stretching, hold each stretch for at least 20 seconds and repeat three to five times.
| Exercise/Stretch | Sets X Reps | Weight |
|---|---|---|
| Quadriceps Stretch - Bend your knee and gently pull your foot to your buttocks, keeping your knee directly under you. | 20 secs X 4 | |
| Hamstring Stretch - With one foot on a support, bend toward your leg, keeping your back straight. | 20 secs X 4 | |
| Calf Stretch - Place one foot forward and your hands on a wall. With your back heel on the ground, bend your front knee and lean toward the wall. | 20 secs X 4 | |
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| Straight Leg Raises - Lie on the floor. Keep your right leg completely straight and lift it slowly until it is 12" off the floor. Slowly lower your leg to the floor. Do the same number of repetitions with each leg. | 3 X 15 | |
| Side Abduction - Lie on the floor on your right side with your head resting on your outstretched arm. Bend your left arm and place your palm on the floor in front of your chest. Keep your top hip directly over your bottom hip; don't lean back. Raise your left leg 12 - 18 inches and then lower it slowly. Do the same number of repetitions with each leg. | 3 X 15 | 5 lbs. |
| Side Adduction - Lie on the floor on your right side with your head resting on your outstretched arm. Bend your left leg and place your foot in front your right leg. Place your right hand on the floor in front of your chest. Raise your right leg a few inches and slowly lower it to the floor. Do the same number of repetitions with each leg. | 3 X 15 | 5 lbs. |
| Hamstring Curls - Lie on your stomach with abdominals contracted. Flex your right foot and slightly lift your right leg off the floor to remove stress from the knee. Bend your foot toward your buns, building in resistance, then extend your leg. Repeat for one set, then switch sides. | 3 X 20 | 5 lbs. |
| Quad Sets - Roll up a bath towel. Sit on the floor with your back against a wall, legs straight out in front of you. Place the towel under one knee. Squeeze your quadriceps tightly and press down on the towel. Hold for 5 seconds and relax. Repeat 20 times and switch legs. | 5 secs X 20 | |
| Hamstrings Sets - | 5 secs X 20 | |
| Knee Extensions - Sit on a high desk, kitchen counter, or table with both legs hanging over the edge. Straighten your leg, extending your knee completely. Slowly lower your leg back to the starting position. | 3 X 20 | 5 lbs. |
| Standing Calf Raise - Stand tall with your hands against a wall or sturdy object for balance. Raise your heels a few inches and then lower your heels back down. To increase the stretch in the calf, stand on the edge of a step and lower your heels below the step. | 3 X 10 | |
| Mini Squats - Stand with your feet about hip-width apart, toes pointing front. Bend your knees, pressing your heels into the floor, and bend at the hips. Lower to the point of contraction in your quadriceps, then push with your heels and return to the starting position. | 3 X 15 | 5 lbs. |
Exercise every other day.
Start with a weight that is fairly challenging but that you can do 2 sets of 10 reps. When that
becomes too easy, do 3 X 10. When that becomes too easy, do 3 X 15. When that becomes too
easy move up the weight and start the cycle over with 2 sets of 10 reps.
Ice following exercise if swelling or soreness is present.
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