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Knee and Muscular Injuries Craig Gregory APA Sports Physiotherapist

Knee and Muscular Injuries Craig Gregory APA Sports Physiotherapist. 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.

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Knee and Muscular Injuries Craig Gregory APA Sports Physiotherapist

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  1. Knee and Muscular Injuries Craig GregoryAPA Sports Physiotherapist

  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

  4. Knee Anatomy

  5. Knee Anatomy 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. 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

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

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