Find out how to 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 most typical sorts of accidents contain trauma to the shoulder and knee joints. A gradual eating 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 could be accomplished in terms of knee damage prevention?
Knee accidents is usually 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 may be very complicated and susceptible, there’s quite a lot of play and mobility that may hold you from experiencing trauma. The knee, nonetheless, solely bends a technique, and might simply be put into a foul 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:
Remove entrance to again imbalances– the most typical power imbalance in athletes is overdeveloped quads and underdeveloped or weak hamstrings. Whereas this may occasionally not particularly trigger a knee damage, anytime you will have an imbalance you might be 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 equivalent to RDLs) – GHR or BW/Nordic Hamstring Curls – ought to be an everyday a part of your power program. Prehab equivalent to Swiss Ball Leg curls and banded leg curls for prime reps could be accomplished on a each 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 sort actions equivalent to banded Hip abduction (or “clamshells”), Glute Bridges (ft large) or lateral lunge “walks” with a band across the mid thigh could be carried out each day as a part of your athletes dynamic heat up. Putting a band above the knee whereas an athlete squats below mild load can educate them learn how 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 might help eradicate 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 might 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 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.
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