Muscles become tense after trauma, which is why you should exercise the affected area to restore movement. When people in the Hilo, HI, area need tips and advice for practicing excellent mechanics, they turn to Peter A. Matsuura, M.D. Dr. Matsuura and his staff provide Big Island residents with sports medicine treatments and orthopedic services to alleviate pain and improve well-being. 

Hilo’s leading sports medicine doctor shares three exercises to improve mechanics and muscle strength: 

• Leg Raises: Knee pain sufferers will benefit from this simple, quadriceps-strengthening exercise. Lie with your back flat on the floor and bend one knee. Leave the other leg straight and raise it to the height of the bent knee. To see the most improvement, repeat the exercise 10–15 times and perform three sets.

• Stretching: Performing simple stretching exercises will prevent tendon shortening and elbow stiffness as well as hand, wrist, and arm pain. Using light weights or resistance equipment, do simple curls to stretch the muscles.

• Lumbar Stabilization: These exercises strengthen muscles in the lower back that support the spine. To work out the piriformis, a muscle that runs from the back of the femur to the base of the spine, lie on your back with your knees bent. Cross one leg over the other, and place your hands under the lower leg. Gently move it toward your chest, hold the position for 30 seconds, and repeat. Performing this exercise one or two times a day will reduce lower back pain. 

If you have a sports injury or another source of pain, Peter A. Matsuura, M.D. and his orthopedic team will provide exceptional treatment and tips about exercises and mechanics to help you heal. To schedule an appointment with this sports medicine specialist, call (808) 969-3331. Visit the practice online for information about accepted medical insurance plans, and like them on Facebook to receive updates and announcements.