How you can keep away from wrestling KNEE INJURIES
As a result of tough, bodily nature of the game, accidents are frequent place in wrestling. In all probability the commonest sorts of accidents contain trauma to the shoulder and knee joints. A gentle weight-reduction plan 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 might be finished on the subject of knee harm prevention?
Knee accidents generally is a little bit tough since there are a ton of variables within the path and quantity of drive utilized to this hinge-only joint. Whereas the shoulder joint could be very advanced and susceptible, there’s a whole lot of play and mobility that may hold you from experiencing trauma. The knee, nevertheless, solely bends a technique, 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:
Get rid of entrance to again imbalances– the commonest power imbalance in athletes is overdeveloped quads and underdeveloped or weak hamstrings. Whereas this will likely not particularly trigger a knee harm, anytime you might have an imbalance you’re opening your self up for harm, particularly throughout a sudden motion, change of path or throughout a forceful influence. Hamstring power work on the knee joint (vs hip dominant actions similar to RDLs) – GHR or BW/Nordic Hamstring Curls – must be an everyday a part of your power program. Prehab similar to Swiss Ball Leg curls and banded leg curls for prime reps might be finished on a day by 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 and so they go knock knee-d. Knee Valgus is tremendous frequent and may result in ACL tears. This sometimes occurs as a result of week Glutes (leg abductors) which results in inner rotation and adduction of the hip. Prehab sort actions similar to banded Hip abduction (or “clamshells”), Glute Bridges (ft huge) or lateral lunge “walks” with a band across the mid thigh might 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 train them find out how 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 path, coaching unilaterally in a number of planes may also help get rid of or stop the issues listed above. Lateral lunges, break up squats, facet step ups, and pistol squats could 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 facet on to a field or on the bottom at an angle) to assist situation an athlete to soak up drive laterally and alter path shortly, which has an enormous carry over to wrestling.
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