Knee and Muscular Injuries Craig Gregory APA Sports

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

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