Female Athlete Injury Prevention
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- Gabriel Wade
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1 Female Athlete Injury Prevention
2 Startling Facts Huge rise in knee ligament injuries among young females engaging in sport and exercise Females athletes participating in jumping and pivoting sports are 2-10 times more likely to sustain a knee ligament injury than male athletes participating in the same sport
3 Growing Area of Concern
4 Focus: ACL Approximately 80% of ACL tears occur without any contact with another player Cause is often associated with landing from a jump, decelerating suddenly, or quickly changing direction Injury rates begin to increase at 12-13yrs
5 What Does the ACL Do? Connects femur to Tibia (Big shin bone) Prevents Tibia from sliding Fwd from femur Main player in stabilization of knee structure
6 Sports Associated with Highest Rates of ACL Injuries
7 Short Term Consequences Pain and disability during treatment phase 6 9 months of rehabilitation Not able to participate in sports Movement Limitations
8 Long Term Consequences Osteoarthritis of the knee Chronic pain Weight Gain Depression Lost Opportunity (Sport, Academics, Leisure)
9 Why is this Happening?
10 Anatomy: Q - Angle
11 Anatomy: Q - Angle The Q angle of the knee is a measurement of the angle between the quadriceps muscles and the patella tendon The larger Q-Angle in females often causes excessive medial knee dip (valgus)
12 Valgus
13 Muscle Activation Sequencing Quad dominance greatly increases forces on knee ligaments Lack of proper development of Posterior Chain Improper motor patterns
14 Other Reasons Sport playing surfaces Contact Lack of biomechanics coaching No specific education Muscle asymmetries & imbalances Not enough S&C training
15 ACL Tear
16 Prevention Coaching on proper Movement Biomechanics Strengthening of the core & lower extremities Plyometrics Neuromuscular training Proper activation sequencing of muscles at appropriate times General education
17 Key Areas to Train Gluteus Medius (glutes in general) Quads (rectus femoris, vastus lateralis, vastus medialis) Core
18 Exercise Selection Mini band monster walks Mini Band Laterals Mini Band Squats SL Step-downs SL Bulgarians Box Step-ups Box Jumps Box Drops SL RDL s
19 Key Note Knees must track in line with toes at all times!
20 Questions??
21 Neutral Spine
22 Common Technique Errors Failure to Maintain Neutral Spine What is Neutral Spine? Neutral spine is the natural position of the spine when all 3 curves of the spine -- cervical (neck), thoracic (middle) and lumbar (lower) -- are present and in good alignment. This is the strongest position for the spine when we are standing or sitting, and the one that we are made to move from. Neutral Spine
23 Why is Neutral Spine Important? Puts the spine into its most strong and stable point Greatly reduces the chances for disk & vertebral damage Distributes forces evenly over the spinal column
24 Bulging and Herniated disks impact nerve roots causing pain and discomfort Spine Conditions
25 Exercises Often Associated With Failure to Maintain Neutral Spine Bar Pick-up Ground Bar Pick-up Ground (Incorrect) (correct) Rounded back (No Neutral Spine) Neutral Spine Straight Legs Bent Legs
26 Exercises Often Associated With Failure to Maintain Neutral Spine Bar pick-up (elevated) Bar Pick-up (elevated) (Incorrect) (Correct) Rounded Back Neutral Spine Straight Legs Bent Legs
27 Exercises Often Associated With Failure to Maintain Neutral Spine Barbell Back Squat Barbell Back Squat (incorrect) (Correct) No Neutral Spine Neutral Spine Weight on Heels Weight on Toes
28 Exercises Often Associated With Failure to Maintain Neutral Spine Barbell Bent-over Row Barbell Bent-over row (incorrect) (correct) No Neutral Spine Neutral Spine Soft Knee Fairly Hard Knee
29 Group: How to attain Neutral Spine Shoulder blade engagement Core stability Hip hinge Ribs stacked on pelvis
30 Long Term Consequences of Spinal Injury Movement limitations Chronic pain Decreased quality of life Missed opportunity Potential weight gain Depression
31 Preventative Measures Education Strict adherence to proper biomechanics Working within limits Good habits Strength & conditioning work
32 Questions?
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