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The
DAN
Guide to Healthier Diving
34
|
FALL 2016
DIVE
FITNESS
Y
ou rely on your knees for most of your
daily activities, and this use adds up
over time. Simply walking up stairs,
for example, increases the pressure on
your knees by up to four times your
body weight. Knee pain can cause
discomfort when climbing a ladder, doing a frog kick
or just standing up in full gear. It is important to keep
your knees healthy to reduce the chances of knee pain
negatively affecting your diving.
Proper maintenance, including stretching,
strengthening and mobility exercises, can facilitate
movement and alleviate pain. The same training
principles apply to people recovering from minor knee
discomfort and those seeking to prevent knee pain.
Remember, it took your lifetime to get to this point
with your knees. So take it slow, and always listen to
your body. If an exercise hurts, stop. The pain could be
because of improper form, which you can correct, but
there may be an underlying cause.
Knee pain can have a variety of causes, so if you
have pain consult your doctor or physical therapist to
determine if these exercises are right for you.
In the age of technology, society as a whole suffers
from weak butts. Weak glutes put more stress on the
knees and ankles. Weak abs promote an exaggerated
lower back curve that causes knees to roll inward.
A strong core promotes healthy spinal alignment,
reducing stress on your knees.
The following exercises target your glutes and
core. Complete one set of each exercise initially, and
progress up to three sets of each. Allow at least one day
of rest after performing these exercises before trying
them again.
BENT-LEG KICKBACKS
1. Get on all fours on a soft surface, with your knees
under your hips and your wrists under your
shoulders (table-top position).
2. Lift one leg behind you while keeping your knee bent.
3. Lower the leg to just before your knee touches the
ground, and repeat.
4. Complete 10-20 repetitions, and switch legs.
STRAIGHT-LEG CROSSOVERS
1. Start in table-top position.
2. Extend one leg (hip and knee) straight behind you;
this is the leg you will be working first.
By Jessica B. Adams, Ph.D.,
and Jaime B. Adams, M.S.
Photos by Stephen Frink
EXERCISES TO
REDUCE AND
PREVENT KNEE PAIN