A Leg to Stand On Knee & Ankle Injury Prevention
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1 E. John Stanley, MSPT, PT Cook Children s SPORTS Rehab 750 Mid-Cities Blvd. Hurst, TX (817) A Leg to Stand On Knee & Ankle Injury Prevention Objectives: Knee & Ankle Injury Prevention Participants will be able to identify the most common ankle and knee injuries. Participants will be able to demonstrate 2 training principles to prevent lower extremity injuries. Participants will be able to demonstrate 2 exercises to improve ankle stability during cutting maneuvers. Participants will be able to demonstrate 2 exercises to decrease knee valgus during dynamic loading activities. 1
2 A Leg to Stand On Pictures courtesy of: A Leg to Stand On Mechanics: Progressive Loading Foot Knee Hip 2
3 A Leg to Stand On Injuries: Traumatic Fractures Sprains/Ruptures (ACL,MCL, ATFL, CFL) Strains (Quad, Hamstrings, Adductor (groin), Gastrocs, Hip flexor) Injuries: Overuse Shin Splints Sever s Plantar Fasciitis Neuroma s Anterior knee pain Osgood-Schlatter s ITB syndrome A Leg to Stand On 3
4 A Leg to Stand On BALANCE OF STRENGTH AGONIST ANTAGONIST A Leg to Stand On BALANCE OF MUSCLE LENGTH EXTENSORS FLEXORS 4
5 A Leg to Stand On BALANCE OF FORCES FLEXIBILITY STRENGTH A Leg to Stand On Prevention: Where is the weakest link? Keeping alignment in dynamic situations is the key 5
6 Foundation for all movement Athletic Stance Must allow for linear, lateral, and multidirectional movement Correct Athletic Stance Shoulders Pushed forward, shoulder blades retracted Arms Elbows bent, hands relaxed Knees Slightly inside of feet Feet Wider than shoulder width Pointed straight ahead 6
7 Back In neutral Hips Pushed back Knees Correct Athletic Stance Pushed forward over toes for positive shin angle A Leg to Stand On BALANCE OF MUSCLE LENGTH Static Stretching: -Improve length -Done POST- performance -Intensity Stretching program: -Quads v. Hamstrings -Gastroc v. Ant. Tibialis -Adductor v. ITB/TFL EXTENSORS FLEXORS 7
8 A Leg to Stand On BALANCE OF STRENGTH Hypertrophy and/or Endurance -Weight Room Neuromuscular Control -Proprioception -Deceleration -Core stability AGONIST ANTAGONIST 8
9 Teaching proper landing is key! Requires eccentric strength A Leg to Stand On Teaching Control: - Proximal to distal - Even to Uneven - Static to Dynamic 9
10 A Leg to Stand On CORE FIRST: - Proper static activation - Endurance - Proper dynamic activation A Leg to Stand On Squats: Form for Landing Sit back and keep weight on heels Keep chest up, upper/lower back arched and tight, feet shoulder width apart Descend slowly until tops of thighs are parallel to floor Keep knees over midfoot and drive heels into floor 10
11 Teaching proper landing is key! Box step offs Initially, teach athlete to land on outside of foot, rolling to inside to dissipate forces As strength increases, athlete can land only on ball of foot Jump and Hop Progression 11
12 Landing phase Eccentric loading Amortization phase Time on the ground Plyometric Sequence Time between eccentric loading and concentric contraction Take off phase Concentric contraction Deceleration Training Proper position of the feet, legs, and upper body to dissipate forces is crucial for the prevention of injuries and for sports performance! Injuries primarily occur during deceleration and rotational circumstances 12
13 A Leg to Stand On Putting it all Together Components and Length of warm up Based on objective of training session Range from minutes Depends on environmental conditions and intensity of practice 13
14 Progression of warm up General to specific Low intensity to high intensity Linear to lateral to multidirectional movements Sample Warm Up Ankling Walking knee hug Cradle walk Shin grabs Easy skip Soldier kicks Inchworms Spidermans High skipping Lateral shuffle Carioka Falling starts Get up and go Back Pedal 14
15 In place stabilization hop Walk stabilization hop Jog stabilization hop Run stabilization hop In place cutting maneuver Walk cutting maneuver Jog cutting maneuver Run cutting maneuver Cutting Progression Jump and Hop Progression Moving Hops Linear Forward Backward Medial/lateral Multi-directional Star pattern On command 15
16 Components of a sound strength training program Core strength Power exercises Knee dominant exercises Hip dominant exercises Horz. pressing movements Horz. pulling movements Vertical pressing movements Vertical pulling movements Bibliography: Knee & Ankle Injury Prevention Arnold, Lauren, PT,DPT: Performance Training: Speed, Agility, & Quickness Training. A review of the course presented by Brian Lawler, MS, PT, OCS, ATC, CSCS, PES on behalf of North American Seminars on October 31- November 1, Mihalik, Jason P; Libby, Jeremiah J; Battaglini, Claudio L; McMurray, Robert G. The Duration of the Inhibitory Effects with Static Stretching on Quadriceps Peak Torque Production The Journal of Strength & Conditioning Research. 22(1):47-53, January Faigenbaum, Avery D.; Bellucci, Mario; Bernieri, Angelo; Bakker, Bart; Hoorens, Karlyn. Acute Effects of Different Warm-Up Protocols on Fitness Performance in Children. The Journal of Strength & Conditioning Research. 19(2): , May
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