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Learn how to keep away from wrestling KNEE INJURIES 

Because of the tough, bodily nature of the game, accidents are widespread place in wrestling.  Most likely the most typical varieties of accidents contain trauma to the shoulder and knee joints.  A gentle weight loss program of day by 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 carried out in terms of knee harm prevention?

Knee accidents generally is a little bit tough since there are a ton of variables within the course and quantity of pressure utilized to this hinge-only joint.  Whereas the shoulder joint may 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 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:

Eradicate entrance to again imbalances – the most typical 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 course or throughout a forceful impression.  Hamstring energy work on the knee joint (vs hip dominant actions reminiscent of RDLs) – GHR or BW/Nordic Hamstring Curls – needs to be an everyday a part of your energy program.  Prehab reminiscent of Swiss Ball Leg curls and banded leg curls for top reps could be carried out on a day by day or common foundation.

 Repair Knee Valgus – You’ve seen it earlier than, when an athlete (typically even a really sturdy 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 sometimes occurs as a consequence of week Glutes (leg abductors) which results in inner rotation and adduction of the hip.  Prehab kind actions reminiscent of banded Hip abduction (or “clamshells”), Glute Bridges (toes broad) or lateral lunge “walks” with a band across the mid thigh could be applied day by day as a part of your athletes dynamic heat up.  Inserting a band above the knee whereas an athlete squats beneath mild load can educate them methods to cue their abductors and deal with 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 eradicate or forestall the issues listed above.  Lateral lunges, break up squats, aspect step ups, and pistol squats could not have the general energy/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 pressure laterally and alter course rapidly, which has an enormous carry over to wrestling.

Need assistance coaching laborious and sensible?  Let me show you how to.  My Energy & Conditioning for Wrestling e-book sequence is utilized by elite coaches and athletes across the globe. Get began at the moment Coach Myers E-books




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