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Injury Prevention Programs for Knee Injuries

Knee injuries are quite common and most athletes are potential to these injuries. Once injured these injuries may require a long term lay-off from sport and at times, may be career-ending as well. But did you know they can be prevented by a good evidence based Exercise Program

Injuries can be prevented by implementing a structure and strategies that reduce injury risk, occurrence and severity.

Knee injuries like Anterior Cruciate Ligaments occur via non-contact mechanisms, such as during landing and deceleration, there is a coordination component of the lower limb that needs to be included in an effective injury prevention program.

Incorporating an exercise-based injury prevention program for knee injuries, particularly targeting ACL injuries, is crucial for athletes.

Here is a suggested sequence that can be used within the Injury prevention program:

Mobility Exercises: Start with dynamic warm-up exercises that focus on increasing joint mobility and range of motion. This can include leg swings, hip circles, ankle rotations, and trunk rotations.

Balance and Proprioception Training: Perform exercises that challenge balance and improve proprioception. This helps in enhancing stability and control during dynamic movements. Examples include single-leg balance exercises, balance board exercises, and stability ball exercises.

Strength Training: Incorporate exercises that target the muscles surrounding the knee, including the quadriceps, hamstrings, and glutes. Strong muscles provide better support and protection for the knee joint. Include exercises like squats, lunges, step-ups, hamstring curls, and glute bridges.

Plyometric Training: Plyometric exercises focus on explosive movements and help improve power and neuromuscular control. Include exercises like box jumps, lateral hops, single-leg hops, and bounding drills. Progress gradually from low to high-intensity plyometrics, ensuring proper technique and landing mechanics.

Sport-Specific Exercises: Integrate exercises that simulate movements and demands specific to the athlete's sport. For example, if the athlete participates in basketball, incorporate lateral movement exercises, cutting drills, and jumping exercises. If the athlete is a runner, include agility ladder drills, change of direction exercises, and sprinting drills.

Technique Training: Provide instruction and feedback on proper landing and cutting techniques. Emphasize good alignment, control, and deceleration during movements to reduce the risk of injury. Incorporate video analysis if available to help athletes visualize and correct their technique.

Progression and Consistency: Gradually increase the intensity, complexity, and duration of the exercises over time. Consistency is essential for seeing results, so encourage athletes to incorporate the warm-up and prevention program regularly into their training routine.

It's important to note that each athlete's needs and abilities may vary, so it's recommended to consult with a qualified sports medicine professional or a certified rehab specialist to design a personalized injury prevention program. Additionally, staying updated with the latest research and evidence-based practices in ACL injury prevention can help refine and enhance the program.

Therefore, to be effective at Prehab Management, we need to understand

- Mechanism of Injury & what to avoid post injury

- Understanding Injury Recovery and Tissue Healing Times to avoid delay in rehabilitation and progression.

- Identify pain-free Mobility & Movements to start with early strengthening

- Identify Early to Late Stage Rehab Exercise Prescription to plan an holistic training program

Full syllabus & information about the course is on the website

For more information about the course & Registration ☎ Call / WhatsApp – 9765705580


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