How you can keep away from wrestling KNEE INJURIES
As a result of tough, bodily nature of the game, accidents are widespread place in wrestling. Most likely the commonest kinds of accidents contain trauma to the shoulder and knee joints. A gentle food regimen 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 in the case of knee harm prevention?
Knee accidents generally is a little bit difficult since there are a ton of variables within the route and quantity of pressure utilized to this hinge-only joint. Whereas the shoulder joint may be very advanced and weak, there may be a whole lot of play and mobility that may maintain you from experiencing trauma. The knee, nevertheless, solely bends a method, and might simply be put into a nasty state of affairs when attacking, scrambling , and even doing managed coaching. Whereas there isn’t any magic plan or train to stop knee accidents, listed here are some methods that may assist:
Get rid of entrance to again imbalances– the commonest energy imbalance in athletes is overdeveloped quads and underdeveloped or weak hamstrings. Whereas this will likely not particularly trigger a knee harm, anytime you’ve got an imbalance you might be opening your self up for harm, particularly throughout a sudden motion, change of route or throughout a forceful affect. Hamstring energy work on the knee joint (vs hip dominant actions equivalent to RDLs) – GHR or BW/Nordic Hamstring Curls – ought to be a daily a part of your energy program. Prehab equivalent 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 widespread and might result in ACL tears. This usually occurs as a consequence of week Glutes (leg abductors) which results in inner rotation and adduction of the hip. Prehab kind actions equivalent 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 beneath mild load can train them the way to cue their abductors and concentrate on forcing their knees out into correct place.
Practice Single Leg actions in a number of planes – though the knee joint solely hinges in a single route, coaching unilaterally in a number of planes may help get rid of or forestall the issues listed above. Lateral lunges, break up squats, facet step ups, and pistol squats could not have the general energy/mass constructing advantages of conventional bilateral Again Squats, however they may help 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 facet on to a field or on the bottom at an angle) to assist situation an athlete to soak up pressure laterally and alter route rapidly, which has an enormous carry over to wrestling.
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