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keep away from Wrestling KNEE INJURIES

keep away from wrestling KNEE INJURIES 

As a result of tough, bodily nature of the game, accidents are frequent place in wrestling.  Most likely the commonest varieties of accidents contain trauma to the shoulder and knee joints.  A gentle weight loss plan of each 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 could be achieved relating to knee harm prevention?

Knee accidents could be a little bit tough since there are a ton of variables within the route and quantity of power utilized to this hinge-only joint.  Whereas the shoulder joint may be very advanced and weak, there may be numerous play and mobility that may maintain you from experiencing trauma.  The knee, nonetheless, solely bends a method, and might simply be put into a foul scenario when attacking, scrambling , and even doing managed coaching.  Whereas there isn’t any magic plan or train to forestall knee accidents, listed below are some methods that may assist:

Eradicate 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 have got an imbalance you might be opening your self up for harm, particularly throughout a sudden motion, change of route or throughout a forceful affect.  Hamstring power work on the knee joint (vs hip dominant actions comparable to RDLs) – GHR or BW/Nordic Hamstring Curls – ought to be an everyday a part of your power program.  Prehab comparable to Swiss Ball Leg curls and banded leg curls for top reps could be achieved on a each day or common foundation.

 Repair Knee Valgus – You’ve seen it earlier than, when an athlete (typically 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 might result in ACL tears.  This sometimes occurs attributable to week Glutes (leg abductors) which results in inner rotation and adduction of the hip.  Prehab sort actions comparable to banded Hip abduction (or “clamshells”), Glute Bridges (ft extensive) or lateral lunge “walks” with a band across the mid thigh could be applied each day as a part of your athletes dynamic heat up.  Inserting a band above the knee whereas an athlete squats below mild load can educate them how one can 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 route, coaching unilaterally in a number of planes can assist get rid of or forestall the issues listed above.  Lateral lunges, cut up squats, facet step ups, and pistol squats could not have the general power/mass constructing advantages of conventional bilateral Again Squats, however they can assist 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 power laterally and alter route rapidly, which has an enormous carry over to wrestling.

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