Easy methods to keep away from wrestling KNEE INJURIES
Because of the tough, bodily nature of the game, accidents are frequent place in wrestling. Most likely the most typical sorts of accidents contain trauma to the shoulder and knee joints. A gradual weight loss program of every day shoulder pre-hab and weekly overhead stability positions have helped tremendously to chop down on the quantity of shoulder and labrum tweaks I see with my athletes, however what may be completed with regards to knee damage prevention?
Knee accidents is usually a little bit tough since there are a ton of variables within the path and quantity of drive utilized to this hinge-only joint. Whereas the shoulder joint could be very complicated and susceptible, there’s a variety of play and mobility that may maintain you from experiencing trauma. The knee, nevertheless, solely bends a method, and may simply be put into a foul state of affairs when attacking, scrambling , and even doing managed coaching. Whereas there is no such thing as a magic plan or train to stop knee accidents, listed below are some methods that may assist:
Eradicate entrance to again imbalances – the most typical energy imbalance in athletes is overdeveloped quads and underdeveloped or weak hamstrings. Whereas this may increasingly not particularly trigger a knee damage, anytime you may have an imbalance you’re opening your self up for damage, particularly throughout a sudden motion, change of path or throughout a forceful influence. Hamstring energy work on the knee joint (vs hip dominant actions comparable to RDLs) – GHR or BW/Nordic Hamstring Curls – must be an everyday a part of your energy program. Prehab comparable to Swiss Ball Leg curls and banded leg curls for prime reps may be completed on a every day or common foundation.
Repair Knee Valgus – You’ve seen it earlier than, when an athlete (generally even a really sturdy one) squats or lunges, their knee “caves” in they usually go knock knee-d. Knee Valgus is tremendous frequent and may result in ACL tears. This usually occurs because of week Glutes (leg abductors) which ends up in inner rotation and adduction of the hip. Prehab sort actions comparable to banded Hip abduction (or “clamshells”), Glute Bridges (ft large) or lateral lunge “walks” with a band across the mid thigh may be applied every day as a part of your athletes dynamic heat up. Inserting a band above the knee whereas an athlete squats below mild load can educate them how one can cue their abductors and concentrate on forcing their knees out into correct place.
Prepare Single Leg actions in a number of planes – though the knee joint solely hinges in a single path, coaching unilaterally in a number of planes can assist remove or forestall the issues listed above. Lateral lunges, cut up squats, aspect step ups, and pistol squats could not have the general energy/mass constructing advantages of conventional bilateral Again Squats, however they can assist higher put together the physique for the bodily calls for of wrestling. I additionally like to make use of single leg lateral jumps (straight to the aspect on to a field or on the bottom at an angle) to assist situation an athlete to soak up drive laterally and alter path rapidly, which has an enormous carry over to wrestling.
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