Knee Injury Prevention: Difference between revisions
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== Introduction == | |||
Knee injuries are common among people who play sports or do activities in competitive and non-competitive settings. There is strong evidence to support exercise-based knee injury prevention programs. These exercises/programs have been shown to help prevent anterior cruciate ligament injuries and other knee injuries.<nowiki><ref>Arundale AJ, Bizzini M, Giordano A, Hewett TE, Logerstedt DS, Mandelbaum B, Scalzitti DA, Silvers-Granelli H, Snyder-Mackler L, Altman RD, Beattie P. </nowiki>[https://www.jospt.org/doi/pdfplus/10.2519/jospt.2018.0303?code=jospt-site&utm_source=hs_email&utm_medium=email&utm_content=65649135&_hsenc=p2ANqtz-8PZB20fo5n3paqjzRUPQ88UseA68TwHOChMB7wQtk58GrQnU2tuBPUZbQ0XqKbh62Ask7eQvrTUv-y0cbvgkEO9xyfCg&_hsmi=65649135 Exercise-Based Knee and Anterior Cruciate Ligament Injury Prevention: Clinical Practice Guidelines] Linked to the International Classification of Functioning, Disability and Health From the Academy of Orthopaedic Physical Therapy and the American Academy of Sports Physical Therapy. Journal of Orthopaedic & Sports Physical Therapy. 2018 Sep;48(9):A1-42. | |||
==Introduction== | |||
Knee injuries are common among people who play sports or do activities in competitive and non-competitive settings. There is strong evidence to support exercise-based knee injury prevention programs. These exercises/programs have been shown to help prevent anterior cruciate ligament injuries and other knee injuries.<ref>Arundale AJ, Bizzini M, Giordano A, Hewett TE, Logerstedt DS, Mandelbaum B, Scalzitti DA, Silvers-Granelli H, Snyder-Mackler L, Altman RD, Beattie P. [https://www.jospt.org/doi/pdfplus/10.2519/jospt.2018.0303?code=jospt-site&utm_source=hs_email&utm_medium=email&utm_content=65649135&_hsenc=p2ANqtz-8PZB20fo5n3paqjzRUPQ88UseA68TwHOChMB7wQtk58GrQnU2tuBPUZbQ0XqKbh62Ask7eQvrTUv-y0cbvgkEO9xyfCg&_hsmi=65649135 Exercise-Based Knee and Anterior Cruciate Ligament Injury Prevention: Clinical Practice Guidelines] Linked to the International Classification of Functioning, Disability and Health From the Academy of Orthopaedic Physical Therapy and the American Academy of Sports Physical Therapy. Journal of Orthopaedic & Sports Physical Therapy. 2018 Sep;48(9):A1-42. | |||
==Exercise Recommendations== | ==Exercise Recommendations== | ||
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==Resources== | ==Resources== | ||
Revision as of 18:46, 21 September 2018
Introduction[edit | edit source]
Knee injuries are common among people who play sports or do activities in competitive and non-competitive settings. There is strong evidence to support exercise-based knee injury prevention programs. These exercises/programs have been shown to help prevent anterior cruciate ligament injuries and other knee injuries.<ref>Arundale AJ, Bizzini M, Giordano A, Hewett TE, Logerstedt DS, Mandelbaum B, Scalzitti DA, Silvers-Granelli H, Snyder-Mackler L, Altman RD, Beattie P. Exercise-Based Knee and Anterior Cruciate Ligament Injury Prevention: Clinical Practice Guidelines Linked to the International Classification of Functioning, Disability and Health From the Academy of Orthopaedic Physical Therapy and the American Academy of Sports Physical Therapy. Journal of Orthopaedic & Sports Physical Therapy. 2018 Sep;48(9):A1-42.
Exercise Recommendations[edit | edit source]
Exercise programs for knee injury prevention should incorporate multiple types of training including strength, plyometric, and core conditioning. Prevention exercises should be performed for at least 20 minutes multiple times a week and sport specific training should occur for >30 minutes multiple times per week. Prevention exercises should start in the "pre-season" before the athletic sport commences and should continue throughout the regular season.
Sample Exercises for Field Sports (e.g. soccer, field hockey, ulitmate frisbee)[edit | edit source]
Athletes should perform Phase I, II, III before training and practice. Before games, Phase I and II should be performed
Phase I (Warm up prior to game and practice)[edit | edit source]
Jog forward
Airplanes dynamic
Jog backwards
Lunge with opposite arm sky reach
High skips/bounding skips
Dynamic thigh/quad stretch with opposite arm sky reach and heel raise
Skips with front kick
Lateral lunge both sides with 180 pivot
Karoke
Open gate (hip flex ER) with side shuffle
Circle drill side shuffle
Close Gate (hip flex IR) with forward shuffle
Phase II Functional movement (prior to training/practice only)[edit | edit source]
2x45 sec (a, b) or 2x30 sec (c, d, e)
Tier 1 | Tier 2 | Tier 3 | Tier 4 |
a. Forward ½ plank | Forward full plank | Plank hands on ball | Plank feet on ball |
b. Side plank ½ | Side plank full | Side plank ½ leg lifts | Side plank full left lift |
c. Single leg bridge alternating | Double leg roll outs on ball | Single leg roll outs on ball | Eccentric hamstring curl |
d. Lunge holds | Alternating lunges | Scissor/switch lunges | 180 scissor lunges |
e. Squat lateral weight shift | Squat heel raise | Squat jumps | 4-square squat jumps |
f. Single leg ball dribble around standing leg | Single leg passing | Single leg volley | Skater hop passing |
Phase III Coordination/alignment/cutting/reaction/plyometrics[edit | edit source]
Landing alignment[edit | edit source]
Tier 1 | Tier 2 | Tier 3 |
Squat heel raise arm swing | Clock hops | Single leg diagonal forward hops |
Diagonal single leg hops V | 90 degrees single leg hops | Skater hips pause forward |
Cutting[edit | edit source]
Tier 1 | Tier 2 | Tier 3 |
3-6 step deceleration outside leg cutting | 1 step deceleration outside leg | Diagonal cut with ball |
3-6 step deceleration inside leg cutting | 1 step deceleration inside leg | Scissors lateral leap diagonal |
Reaction[edit | edit source]
Tier 1 | Tier 2 | Tier 3 |
Lateral jump with side contact | 3 step deceleration with 90-180 degree pivot (with cuing on when to cut) | 1 step deceleration with 90-180 degree pivot (with cuing on when to cut) |
Squat jump with lateral cut 3-6 feet with cuing on which way to cut | 3 step deceleration with diagonal cut (with cuing on when to cut) | 1 step deceleration with diagonal cut (with cuing on when to cut) |