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

3. Knee Anatomy

5. Iliotibial Band Friction Syndrome (ITBFS)

6. Common Knee Injuries * Key – Prompt and accurate diagnosis *

7. 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

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

9. 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

10. 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 30-60 sec holds

11. Injury Prevention Strategies

12. 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

13. Injury Prevention Strategies Gluteals / Hip Abductors

14. Injury Prevention Strategies Squats / Lunges - body weight or weighted

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

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

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

18. 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

19. 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.

20. 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

21. Physiotherapy * Podiatry * Massage * Dietitian Naturopathy * Sports Physician * Pilates Orthopaedic Surgeons * Exercise Physiology Website : www.balmainsportsmed.com.au Email: craig@balmainsportsmed.com.au 104 – 108 Victoria Rd Rozelle NSW 2039 Ph: 98181004