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 commonest forms of accidents contain trauma to the shoulder and knee joints. A gradual food regimen of each 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 carried out on the subject of knee damage prevention?
Knee accidents generally is a little bit difficult since there are a ton of variables within the course and quantity of drive utilized to this hinge-only joint. Whereas the shoulder joint could be very advanced and weak, there’s lots of play and mobility that may preserve you from experiencing trauma. The knee, nevertheless, solely bends a technique, and may simply be put into a nasty scenario when attacking, scrambling , and even doing managed coaching. Whereas there isn’t a magic plan or train to forestall knee accidents, listed below are some methods that may assist:
Get rid of entrance to again imbalances – the commonest power imbalance in athletes is overdeveloped quads and underdeveloped or weak hamstrings. Whereas this may increasingly not particularly trigger a knee damage, anytime you might have an imbalance you’re opening your self up for damage, particularly throughout a sudden motion, change of course or throughout a forceful influence. Hamstring power work on the knee joint (vs hip dominant actions akin to RDLs) – GHR or BW/Nordic Hamstring Curls – ought to be an everyday a part of your power program. Prehab akin to Swiss Ball Leg curls and banded leg curls for top reps may be carried out on a each day or common foundation.
Repair Knee Valgus – You’ve seen it earlier than, when an athlete (generally even a really robust one) squats or lunges, their knee “caves” in and so they go knock knee-d. Knee Valgus is tremendous frequent and may result in ACL tears. This usually occurs as a result of week Glutes (leg abductors) which ends up in inside rotation and adduction of the hip. Prehab kind actions akin to banded Hip abduction (or “clamshells”), Glute Bridges (ft broad) or lateral lunge “walks” with a band across the mid thigh may be carried out each day as a part of your athletes dynamic heat up. Inserting a band above the knee whereas an athlete squats underneath gentle 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 course, coaching unilaterally in a number of planes can assist remove or stop the issues listed above. Lateral lunges, cut up squats, aspect step ups, and pistol squats could not have the general power/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 course shortly, which has an enormous carry over to wrestling.
Need assistance coaching exhausting and good? Let me provide help to. My Energy & Conditioning for Wrestling e-book sequence is utilized by elite coaches and athletes across the globe. Get began right this moment Coach Myers E-books
