Easy methods to keep away from wrestling KNEE INJURIES
As a result of tough, bodily nature of the game, accidents are frequent place in wrestling. Most likely the most typical forms 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 might be carried out on the subject of knee harm prevention?
Knee accidents is usually a little bit difficult since there are a ton of variables within the route and quantity of power utilized to this hinge-only joint. Whereas the shoulder joint could be very complicated and susceptible, there may be plenty of play and mobility that may preserve you from experiencing trauma. The knee, nevertheless, solely bends a method, and might simply be put into a foul 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 below are some methods that may assist:
Get rid of entrance to again imbalances– the most typical energy imbalance in athletes is overdeveloped quads and underdeveloped or weak hamstrings. Whereas this will not particularly trigger a knee harm, anytime you may have an imbalance you’re opening your self up for harm, particularly throughout a sudden motion, change of route or throughout a forceful impression. Hamstring energy work on the knee joint (vs hip dominant actions comparable to RDLs) – GHR or BW/Nordic Hamstring Curls – needs to be an everyday a part of your energy program. Prehab comparable to Swiss Ball Leg curls and banded leg curls for prime reps might be carried out on a every day or common foundation.
Repair Knee Valgus – You’ve seen it earlier than, when an athlete (typically even a really robust one) squats or lunges, their knee “caves” in they usually go knock knee-d. Knee Valgus is tremendous frequent and might result in ACL tears. This sometimes occurs as a consequence of week Glutes (leg abductors) which ends up in inside rotation and adduction of the hip. Prehab kind actions comparable to banded Hip abduction (or “clamshells”), Glute Bridges (toes large) or lateral lunge “walks” with a band across the mid thigh might 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 methods 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 will help get rid of or stop the issues listed above. Lateral lunges, cut up squats, facet step ups, and pistol squats could not have the general energy/mass constructing advantages of conventional bilateral Again Squats, however they will 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 power laterally and alter route shortly, which has an enormous carry over to wrestling.
Need assistance coaching exhausting and good? Let me provide help to. My Power & Conditioning for Wrestling e-book collection is utilized by elite coaches and athletes across the globe. Get began as we speak Coach Myers E-books