Methods to keep away from wrestling KNEE INJURIES
Because of the tough, bodily nature of the game, accidents are widespread place in wrestling. In all probability the commonest forms of accidents contain trauma to the shoulder and knee joints. A gradual weight-reduction plan 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 will be achieved with regards to knee damage prevention?
Knee accidents could be 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 advanced and susceptible, there’s loads of play and mobility that may preserve 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 forestall knee accidents, listed here are some methods that may assist:
Eradicate entrance to again imbalances– the commonest power imbalance in athletes is overdeveloped quads and underdeveloped or weak hamstrings. Whereas this will not particularly trigger a knee damage, anytime you could have an imbalance you might be opening your self up for damage, particularly throughout a sudden motion, change of route or throughout a forceful impression. Hamstring power 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 power program. Prehab comparable to Swiss Ball Leg curls and banded leg curls for prime reps will be achieved 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 they usually go knock knee-d. Knee Valgus is tremendous widespread and may result in ACL tears. This usually occurs attributable to week Glutes (leg abductors) which results in inside rotation and adduction of the hip. Prehab kind actions comparable to banded Hip abduction (or “clamshells”), Glute Bridges (ft extensive) or lateral lunge “walks” with a band across the mid thigh will be applied each day as a part of your athletes dynamic heat up. Putting a band above the knee whereas an athlete squats below gentle load can train them the right way to cue their abductors and give attention to 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 route, coaching unilaterally in a number of planes may also help get rid of or forestall the issues listed above. Lateral lunges, break up squats, aspect step ups, and pistol squats might not have the general power/mass constructing advantages of conventional bilateral Again Squats, however they may also 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 power laterally and alter route shortly, which has an enormous carry over to wrestling.
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