How to Fix Weak Hips and Prevent Injury

Are you worried about the risk of knee injuries, especially ACL (Anterior Cruciate Ligament) tears? Worry no more! By strengthening your hips and improving neuromuscular control, you are on the right path to avoiding and preventing such injuries. 

In this blog, we will guide you through a series of engaging exercises designed to enhance your hip stability and overall knee control, ensuring you stay injury-free and at the top of your game.

Understanding ACL Injury Causes

One of the primary risk factors for ACL injuries is poor neuromuscular control. But what does that mean? Simply put, it refers to having difficulty controlling your body during dynamic movements like landing and cutting. Often, this leads to the knee collapsing inward—a condition known as dynamic knee valgus—which puts excessive stress on the ACL.

Dynamic Drills for Neuromuscular Control

To enhance neuromuscular control and prevent ACL injuries, dynamic drills are essential. These exercises train your body to handle the stresses involved in athletic movements, helping you stay agile and injury-free. Let’s dive into three powerful exercises that will transform your hip stability and knee control.

Exercise #1: Importance of Neuromuscular Control

Single Leg Kettlebell Pass

Strengthening neuromuscular control starts with stability exercises. The single-leg kettlebell pass is perfect for this. This exercise helps your brain create stability by engaging your ankle, foot, knee, hip, and core. 

Here’s how to do it:

• Start by standing on one leg in an athletic position.
• Hold a kettlebell in one hand.
• Slowly pass the kettlebell from one hand to the other, moving it in front of your body.
• Focus on stabilizing your hip and preventing your knee from collapsing inward.
• Perform 12–15 reps for 3–4 sets on each leg.

Exercise #2: Advanced Knee Control Exercises

Med Ball Chop Drill

Take your knee control to the next level with this dynamic exercise. The Med Ball Chop Drill not only targets your knee stability but also engages your core and upper body. 

Here’s how to do it:

• Stand on one leg, holding a medicine ball.
• Perform a chopping motion with the medicine ball, moving it from high to low.
• Ensure your knee does not collapse inward during the movement.
• Chop both to the outside and the inside for balanced control.
• Perform 10–12 reps for 3–4 sets on each leg.

Med Ball Throw Against Wall

Mimic real-life movements and improve your reaction time with this drill. This exercise enhances coordination, balance, and explosive power.

 Here’s how to do it:

• Stand on one leg, holding a medicine ball.
• Throw the ball against a wall and catch it.
• Focus on stabilizing your hip and knee during the throw and catch.
• Increase speed as you get better and more comfortable.
• Perform 12–15 reps for 3–4 sets on each leg.

Exercise #3: Depth Drop Technique

Depth Drop

This exercise is designed to teach your body how to absorb impact forces and stabilize dynamically. It’s particularly beneficial for athletes who engage in sports involving jumping, sprinting, or sudden changes in direction, as it trains the muscles and joints to manage high-impact forces safely and efficiently.

Here’s how to do it:

• Start with a box at a manageable height.
• Slowly step off the box, landing on one leg.
• Focus on putting the weight on your hips and engaging your core.
• Ensure your knee doesn’t collapse inward upon landing.
• Perform 8–10 reps for 3–4 sets on each leg.

If you want to learn more about these exercises. Check out this video.

Conclusion

Adding these exercises to your routine will improve your hip stability and control, preventing ACL injuries. With regular practice, this will boost your confidence in the field and elevate your performance. Always remember to perform the exercises with proper form and consistency for the best results!

At Myokinetix, we are not only focusing on rehabilitating knee injuries but also on preventing them before they occur. With years of experience in treating knee injuries, we have developed tailored exercises that strengthen the knees, making them more resilient and reducing the risk of injury. 

If you want stronger, injury-proof knees, book a call with us today!

Start bulletproofing your knees and elevating your athletic performance to new heights!