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Knee and Muscular Injuries Craig Gregory APA Sports Physiotherapist

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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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