To prevent injuries, physical therapists and fitness experts recommend strengthening muscles that are often overlooked in routine workouts.
For example, when it comes to knee injuries, we often exercise the muscles above the knee but not those below, according to journalist Henry Abbott, author of Ballistic: The New Science of Injury-Free Athletic Performance.
“The muscles from the knee down are incredibly important in injury prevention,” Abbot said on the mindbodygreen podcast.
Abbot spent years studying the innovative work at the Peak Performance Project (P3), a data-driven sports science facility that provides performance solutions to professional athletes and teams.
Researchers at P3 conducted what’s described as a landmark study of nearly 400 NBA players, following them over many years. The investigators analyzed millions of data points on how athletes move and discovered that all the players who tore their Anterior Cruciate Ligament (ACL) landed the same way: On the outside of their foot first with the weight rolling inward, a movement pattern they called “translation.” The ACL is a band of tissue in the center of the knee that connects the thigh bone (femur) to the shinbone (tibia).
Abbott explained that this type of landing, “puts your tibia (your shin) through a windshield wiper motion as you roll like that. And it just puts your knee in a very vulnerable position.”
Abbott pointed out that the muscles that prevent this typical landing pattern aren’t trained. Underneath the visible calf muscles (the gastrocnemius) are what Abbott calls “under-recognized heroes,” specifically the soleus and posterior tibialis, which are muscles in the lower leg that help you point your toes, keep your foot position stable on landing, and pump blood back into your heart. Most importantly, these muscles direct force properly through your body’s “shock absorption system.”
When these muscles are well-developed, they help you land on the ball of your foot with your ankle fully engaged. This force then moves through your Achilles tendon to your quads and then to your glutes, all three joints working together to cushion the impact and prevent injury.
Abbott shared a simple yet effective strategy developed at P3 that anyone can follow:
Single-leg heel raises. Stand on one leg (using a wall for balance if needed) and slowly raise and lower yourself 15 times on each side. This exercise is great for working out the posterior tibialis and soleus muscles.
Jump rope training. After your single-leg heel raises, start jumping rope. Try landing on the balls of your feet while feeling the force transfer through your glutes. This helps strengthen the neurological connection between your muscles.
Hip stabilization work. Since hip function plays a significant role in ACL injuries, add exercises to your routine that build up the muscles around your femur (thigh bone), such as side planks, hip thrusts, and leg raises.
What really sets this method apart, according to Abbott, is how well it works.
“If you do this intervention, you see up to a 67% reduction in ACL tears, which is about as successful as most medical interventions ever get,” Abbott said.
Working On Your Core
Back pain affects about one in three American adults, and lower back pain is one of the leading causes of disability worldwide. Physical therapists say that exercises that strengthen the core—the group of muscles in the midsection of the body—will help. The core supports the spine and pelvis and improves your stability.
Of all core exercises, physical therapists cite the plank as among the best. The plank exercise can be done at home and does not require special equipment.
“A plank is a total body exercise,” Milica McDowell, a physical therapist, told EatingWell. “It can increase your heart rate if you hold it long enough, so it can give you a little cardiovascular boost. It is also a great exercise to boost your grit and stamina.”
Planks can also strengthen your core in a way that mirrors how the body moves in real life. “Instead of bending or twisting repeatedly—like many ‘core’ exercises seen at the gym—the primary job of our core is to stabilize our spine when we move our arms and legs,” Joseph Hribick, a Clinical Assistant Professor of Physical Therapy at Lebanon Valley College, told EatingWell.
According to Hribick, a strong core “doesn’t guarantee that someone will never have lower back pain, but it does improve the body’s ability to handle the daily stresses and loads that occur.”
How to perform a plank
To perform a plank safely and effectively, Hribick offered the following steps:
• Set up your position. Lie face down on an exercise mat or flat surface. Keep your body in a straight line from head to heels.
• Lift into the plank. Press up onto your forearms, and lift your legs, core, and upper body off the floor. Your forearms and toes are your only points of contact. If the full plank is too challenging, drop to your knees until you build more core strength.
• Check your alignment. Do not let your hips sag toward the floor or lift them too high. Your body should stay in one straight line.
• Engage your core. Gently brace your abs (imagine preparing to cough).
• Keep your neck neutral. Look down at the floor to avoid straining your neck.
• Breathe. Keep your breathing steady and don’t hold your breath.
If you’re feeling a bit of strain in your lower back instead of your abdominals or glutes, adjust your position or reduce your hold time.
“A shorter plank with proper alignment is more beneficial than a long one with poor mechanics,” Hribick explained.
Strengthen Your Core With Goblet Squats
Another way to strengthen the core and back is to do goblet squats, which involve holding a dumbbell or kettlebell in front of you as you squat. By having the weight in front of you, health experts say you are reducing your risk of injury.
According to celebrity trainer Mark Wildman, “squatting low with load [added weight] tends to make the core fire better,” and “back pain tends to disappear.” When using a dumbbell, hold it at one end with both hands to keep it vertical, like a “goblet.”
To do a goblet squat, HuffingtonPost UK says to:
• Place your feet, toes straight ahead, and a shoulder-width apart. Brace your core.
• If you have a kettlebell, grab both sides of its handle. If you have a dumbbell, hold one end with both hands, keeping your palms underneath the top of the dumbbell.
• Clasp your weight close to your chest with your back upright. Squeeze your shoulder blades together.
• Lower yourself into a squat, keeping your chest up and your back straight. Hold your position. Then, push through your feet to return to a standing position.
Immediately stop any exercise that worsens your back pain.
In a YouTube short video, trainer Mike Foster said the goblet squat can be a “game-changer for individuals suffering from lower back pain,” and can help to “train your core properly” too.
This site offers information designed for educational purposes only. You should not rely on any information on this site as a substitute for professional medical advice, diagnosis, treatment, or as a substitute for, professional counseling care, advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.
