Outline Knee and Muscle Anatomy Common knee and muscular injuries Injury prevention strategies - Foam roller, massage - Stretching - Strength - Taping.

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Presentation transcript:

Outline Knee and Muscle Anatomy Common knee and muscular injuries Injury prevention strategies - Foam roller, massage - Stretching - Strength - Taping / Bracing - Walking Poles Recovery

Knee Anatomy

Iliotibial Band Friction Syndrome (ITBFS)

Common Knee Injuries * Key – Prompt and accurate diagnosis *

Common Knee Injuries Acute - Ligament Sprain / Tear – MCL/ACL - Meniscus Tear - Patella subluxation / Dislocation - Bursitis – Pes Anserinus, Pre-patellar - Fracture Chronic - Patella Tendinosis - Patello-femoral Pain Syndrome (PFPS) - ITBFS - Fat pad impingement - Degenerative meniscus tear - Osteoarthritis

Common Muscular Injuries Strain or tear of: - Calf – commonly medial gastroc - Quadriceps - Hamstrings - Gluteal muscles Lumbar spine (low back) strain

Injury Prevention Strategies Massage - Self massage – foam roller, Pocket Physio, tennis/golf ball, spikey or trigger balls - massage into quadriceps, hamstrings, gluteals, calves, lower back - before and after walks or exercise sessions. - Remedial or Sports Massage

Injury Prevention Strategies Stretching – Static / Dynamic When? - after gentle warm-up - before and after training What? - Long / Short Calf, Quadriceps, Hamstrings, Gluteals, Hip Flexors, Posterior Chain How much? - 3 x sec holds

Injury Prevention Strategies

Strengthening - High Repetitions to train muscle endurance - Aim for muscle fatigue = “burn” - Train muscles used during walking up and down hills and steps: - gluteals - quadriceps - hamstrings - calves

Injury Prevention Strategies Gluteals / Hip Abductors

Injury Prevention Strategies Squats / Lunges - body weight or weighted

Injury Prevention Strategies Step Up – Front or lateral Leg Press – Double and Single leg

Injury Prevention Strategies Hamstrings – curls, bridges, stiff leg deadlifts arabesque

Injury Prevention Strategies Calf Raises – double or single leg, bodyweight or with weights, on a step or ramp

Injury Prevention Strategies Taping / Bracing - May provide - compression - stability - assistance with patella tracking - unloading of tendon, fat pad - Rigid tape vs Kinesio / Rocktape - Depends on injury history

Injury Prevention Strategies Walking Poles – are they beneficial? - supports weight and relieves stress on ankles, knees, hips and lower back by approx 20-30%. - provide extra stability on uneven ground or when crossing streams. - helps to engage core and postural muscles.

Recovery Most neglected part of training & competition Poor recovery → fatigue & ↓ performance Recovery options - Sleeping / Relaxation - Nutrition / Hydration - Massage - Stretching - Ice Baths / Hot-Cold Contrast Therapy - Compression Garments eg. Skins - Active Recovery / Rest Days

Physiotherapy * Podiatry * Massage * Dietitian Naturopathy * Sports Physician * Pilates Orthopaedic Surgeons * Exercise Physiology Website : – 108 Victoria Rd Rozelle NSW 2039 Ph: