Answers (8)
4
Hi Dawn. This is a HUGE area to cover here as there is much research and work in this area as it relates to non-contact knee injuries for example.
Assuming that your athlete has already established a good strength base there are many exercises that are (can be) used to help athletes reduce their risk of non-contact knee injury. Research has shown that one of the major causes of 'non-contact' knee injuries in athletes (these are the ones that we as trainers can have a positive impact in reducing the risk for) is from a 'deceleration event' (e.g. cutting, stopping, decelerating, landing). Therefore exercises that train our athletes to properly decelerate (both horizontally and vertically) can go a long way to help our athletes reduce their risk from this athletic movement. A logical progression of deceleration skills and drills should be used to help train the athlete's kinesthetic awareness and muscular control and engagement. The progression of those exercises is beyond the scope of what I can answer here, but I would direct you to some of the research and writings of Tim Hewitt and Dr. Frank Noyes, two leaders in this area.
Exercises that improve hamstring and other lower body posterior chain strength ratio in comparison to the anterior muscles (particularly the quads) are very important. Ankle cuff exercises such as lateral walks and monster walks (for gluteus medius strength); single leg deadlifts (again with proper progression starting with body weight); Russian hamstrings (modified for a beginner until proper strength allowing for the full exercise has developed ) and more are all examples of exercises that can be used, with proper instruction, to help in this area. Again, before undertaking any of these exercises and more, you must know that your client is cleared medically to exercise, and start them at the lowest level of each exercise, progressing them to the next more advanced level once they have mastered the prior one.
This is a very complicated and much researched area of training (particularly as it relates to female athletes) so I wish you well in your work. Do your research, progress your athletes in a logical and safe way, and watch your athletes thrive. Good luck!
LaRue, CSCS
www.lecfitness.com
larue.cook@lecfitness.com
Assuming that your athlete has already established a good strength base there are many exercises that are (can be) used to help athletes reduce their risk of non-contact knee injury. Research has shown that one of the major causes of 'non-contact' knee injuries in athletes (these are the ones that we as trainers can have a positive impact in reducing the risk for) is from a 'deceleration event' (e.g. cutting, stopping, decelerating, landing). Therefore exercises that train our athletes to properly decelerate (both horizontally and vertically) can go a long way to help our athletes reduce their risk from this athletic movement. A logical progression of deceleration skills and drills should be used to help train the athlete's kinesthetic awareness and muscular control and engagement. The progression of those exercises is beyond the scope of what I can answer here, but I would direct you to some of the research and writings of Tim Hewitt and Dr. Frank Noyes, two leaders in this area.
Exercises that improve hamstring and other lower body posterior chain strength ratio in comparison to the anterior muscles (particularly the quads) are very important. Ankle cuff exercises such as lateral walks and monster walks (for gluteus medius strength); single leg deadlifts (again with proper progression starting with body weight); Russian hamstrings (modified for a beginner until proper strength allowing for the full exercise has developed ) and more are all examples of exercises that can be used, with proper instruction, to help in this area. Again, before undertaking any of these exercises and more, you must know that your client is cleared medically to exercise, and start them at the lowest level of each exercise, progressing them to the next more advanced level once they have mastered the prior one.
This is a very complicated and much researched area of training (particularly as it relates to female athletes) so I wish you well in your work. Do your research, progress your athletes in a logical and safe way, and watch your athletes thrive. Good luck!
LaRue, CSCS
www.lecfitness.com
larue.cook@lecfitness.com
1
Hi Dawn,
I often send my clients who play basketball, football, etc to this site...
http://www.performbetter.com/webapp/wcs/stores/servlet/PBOnePieceView?st...
It explains the importance of lateral progression and the agility ladder workout. Good luck!
Julie
www.beachbodycoach.com/Bodybelieve
I often send my clients who play basketball, football, etc to this site...
http://www.performbetter.com/webapp/wcs/stores/servlet/PBOnePieceView?st...
It explains the importance of lateral progression and the agility ladder workout. Good luck!
Julie
www.beachbodycoach.com/Bodybelieve
1
I highly recommend proprioceptive work. It doesn't impact the joints, but provides great results. I use a disc or a BOSU and have the client balance on one foot. Then you can have the client work a medicine ball around the body while balancing.
Best of luck!
Best of luck!
1
Hello Dawn,
How about some ski/skate motion on the slide boards and do not forget stretching to prevent the pulls and tears.
Take care.
How about some ski/skate motion on the slide boards and do not forget stretching to prevent the pulls and tears.
Take care.
1
I've also had a lot of success with the foam roller for both the adductors and abductors for clients who participate in sports with a lot of lateral movements. These areas tend to be overly tight and in just 5min with the foam roller they experience a lot of relief that they cant get with stretching.
1
There are many, many exercises to help the knee and ankle joint and several great answers so far. Assuming you have an athlete with currently healthy joints and you're looking to increase lateral strength and prevent injury, I like lunges and other split stance or unilateral movements. Try this progression:
1. Squat
2. Staggered Squat (back leg toe aligned with front leg heel)
3. Bulgarian Split Squat (with or without back foot elevated on step or bench)
4. Forward Lunge (Dynamic)
5. Forward Lunge (stepping out 45 degrees)
6. Reverse Lunge (Dynamic)
7. Dynamic or Reverse Lunge with rotation - love using sandbags for this but you can use medicine balls, exercise bands, or even shorter barbells.
You can hold a band while standing to the left or right of the client and challenge them to resist rotational movement while standing on one leg; or while doing any one of these exercises; this will greatly help increase both knee and ankle stability.
This progression can be modified based on the abilities of your client. For instance, many have mastered, or at least practiced the Forward Lunge but have difficulty with the Bulgarian Split squat so it may be a more difficult exercise in their progression.
Jonathan
integratedfit.org
1. Squat
2. Staggered Squat (back leg toe aligned with front leg heel)
3. Bulgarian Split Squat (with or without back foot elevated on step or bench)
4. Forward Lunge (Dynamic)
5. Forward Lunge (stepping out 45 degrees)
6. Reverse Lunge (Dynamic)
7. Dynamic or Reverse Lunge with rotation - love using sandbags for this but you can use medicine balls, exercise bands, or even shorter barbells.
You can hold a band while standing to the left or right of the client and challenge them to resist rotational movement while standing on one leg; or while doing any one of these exercises; this will greatly help increase both knee and ankle stability.
This progression can be modified based on the abilities of your client. For instance, many have mastered, or at least practiced the Forward Lunge but have difficulty with the Bulgarian Split squat so it may be a more difficult exercise in their progression.
Jonathan
integratedfit.org
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