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Lower Body Conditioning



As the offseason winds to a close and the feeling of spring is in the air, there’s still plenty of time to make sure your conditioning and strength are at maximum potential. Use this time wisely, because before you know it, you’ll be at the starting line of your first 2015 race.

We all know that knee injuries are extremely common in motocross. One of the only ways to minimize the risk of a traumatic knee injury from happening is to strengthen the muscles that support the tendons and ligaments of the knee. When the muscles around the knee are strong and stable, they act as a protective barrier against rotational forces.

Lily Feldman, a certified strength and conditioning specialist with UPMC Sports Medicine, demonstrates 5 easy but effective workouts that will help keep your lower body strong and hopefully free from injury.

To learn more about how you can strengthen your lower body and help prevent injury, check out the UPMC Sports Performance Program. If you’d like to schedule an appointment or evaluation with Lily or one of our sports performance specialists, call 412-432-3871.

That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness. VT Signature

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  1. Gravatar
    Mike March 20, 2015 at 2:46 pm

    Are these safe to try when recovering from arthroscopic surgery (cleaning up meniscus tears)? 6 weeks post surgery I'm struggling to regain leg strength as I still have some discomfort in the left knee and am not yet 100% confident that I can work my knee very hard. I am stretching, bicycling now, and do moderate lifting for all other body parts.


  2. Gravatar
    Lily Feldman March 23, 2015 at 1:36 pm


    Yes, you can do this program! Take it easy at first, starting with no weight and only doing 1 or 2 sets of each. You can also make it easier by breaking the lunges up. For example, instead of connecting a forwards to backwards lunge, you can just do ten of the forward lunge on each leg. Please let me know if you have any further questions!


  3. Gravatar
    Nick March 23, 2015 at 5:46 pm

    Shouldn't you be referring him out or asking for an appointment of some kind for screening before giving advice about someone 6 weeks post op with Meniscus tear? Are we sure of the quality of his rehab if he's had much of any or if his PT is garbage, post op complications etc... I think you see where I'm going with this.

    No offense Lily or RacerXVT but we need to be careful about anyone offering advice of this kind that could be clearly regarded by Mike as clear medical advice, when this situation of a little quick description on a post is being used to judge Mike's efficacy and proficiency in recovery, movement patterns and the quality of care he received pre and post op.

  4. Gravatar
    Racer X Virtual Trainer March 25, 2015 at 7:55 am

    Nick - Good point.

    Mike - I highly recommend before doing any exercise you first consult with your doctor and or PT. Show them this article and ask if you are cleared for these exercises to be on the safe side.

  5. Gravatar
    will May 22, 2015 at 3:56 am

    Spoken like a true healthcare practitioner Nick, CYA great call!

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