2828 S. Seacrest Blvd. Suite 104/204
Boynton Beach, FL, 33435​

1601 Clint Moore Road Suite 125
Boca Raton, FL 33487​

2828 S. Seacrest Blvd. Suite 104/204
Boynton Beach, FL, 33435​

1601 Clint Moore Road Suite 125
Boca Raton, FL 33487​

Orthopedics Boca Raton – Do these 3 exercises and become injury-proof!

Orthopedics Boca Raton – Do these 3 exercises and become injury-proof!

In our previous article, we talked about preventing common sports injuries. One of the components of keeping your body safe from harm was exercise. In this article, we will give you a ready-made recipe to follow if you want your joints and muscles to be resistant to injuries. If you commit to doing these 3 exercises regularly, the results will exceed your expectations – you will straighten your joints and muscles, and (almost) become injury-proof!  

Our orthopedics Boca Raton specialists selected the following 3 sets of exercises that will strengthen the muscles around your joints: knees, hips and ankles. Be sure to warm up before and cool down after each workout session:

1. The forward lunge for stronger knees

Start slowly by performing 5 lunges for each leg. Repeat each set 3 times (30 lunges in total) with a 30-second-long breaks between the sets. Our Orthopedics Boca Raton specialist’s reminder: remember about proper shoes!

forward-lunges

2. Bulgarian split squat for stronger hips

Prop your feet on a chair or a couch, just make sure your calf is bent 90 degrees to your thigh. Do 3 sets of 5 squats per leg with 60-second-long breaks between the sets.

dumbbellbulgariangobletsplitsquat

3. Heel raise for stronger ankles

Keep your toes pointing straight and make sure your movement are slow and controlled. Do 3 sets of 20 heel raises (60 raised) with 30-second-long breaks between the sets.

For all of the above exercises, please take care to do them in a safe and careful way, in suitable clothing, and in of course in a safe and suitable location.

Calf-Raises-with-Chair

 

Orthopedics Boca Raton – Where to find professional help for orthopedics in Boca Raton

Our orthopedic centers in Boca Raton and Boynton Beach centers provide total management of patient care by orthopedic physicians who are Board Certified and Fellowship trained in their fields, assisted by Registered Physical Therapists, Clinical Exercise Physiologists, Certified Physician Assistants, Occupational Therapists and Certified Hand Therapists.

The following links may also help you to find the information you’re looking for:

Web services provided by Red Castle Services.