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
Knee Anatomy
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 30-60 sec holds
Injury Prevention Strategies
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
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