Exercises to Protect Cruciate Ligaments

The cruciate ligaments are the two strong, rope-like ligaments that connect the bones in the knee. People participating in sports or other physical activities often suffer injuries to the anterior cruciate ligament (ACL) and the posterior cruciate ligament (PCL). While both ligaments can be successfully treated after injury, the knee may never be completely restored to its full function. Performing exercises that target these areas and strengthen the supporting muscles can prevent the injuries and keep athletes or other active people in top form.

  1. Six-Way Lunge

    • Stand with your feet hip-width apart and bend your elbows to raise your hands in front of your shoulders. From this starting position, step forward with the right foot into a lunge position, bending your body 45 degrees over the knee and dropping your hands to the side of your right knee. Quickly extend the right knee (making it straight) to push you back to the starting position. Repeat using the left leg.

      From the starting position, twist your torso to the right and step to the right into a side-lunge position, allowing your hands to drop to the sides of the knee. Extend the knee and push yourself back up into the starting position. Twist to the left and do the exercise on the other side.

      Finally, twist your torso to face the area to your right rear (4 o'clock) and step back and diagonally with your right leg. Again, let your hands fall to the sides of the knee and use the knee to push you back to the starting position. Twist to the 8 o'clock position and repeat with the left leg.

      You should repeat the entire process three times per set and complete three sets per workout, according to Peak Performance Online.

    Zig Zags

    • Run at half speed in a straight line for five meters and then quickly cut to the left by pushing off your right foot for five strides while still facing forward. This should make you move at a forward-left diagonal. At the end of five strides, cut back to the right, pushing off with the left foot in the same way. Continue to cut left and right in this manner for 8 to 10 cuts. Stop, rest for 30 seconds and then come back the other way using the same method. Complete three total zig-zag runs, according to Peak Performance Online.

      Gradually increase the intensity of this exercise by moving up to full-speed running. You may also try doing this zig zag in reverse if you play sports that require running backward, such as basketball or soccer.

    Hop and Jump

    • Imagine a line on the ground drawn between your legs. Stand on one foot and hop back and forth over the line. Keep hopping for at least a minute and then change feet. This exercise will improve how the shoulders, trunk and abdominal muscles affect the pelvis, knees and feet, according to the American Council on Exercise (ACE).

      Using both feet side by side, jump back and forth over the same imaginary line, using only the forward balls of your feet. Perform this exercise for at least one minute to finish your cruciate ligament tune-up.