Exercises to prevent lower limb injuries in youth Kale Hintz & Emily Metschke.

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Presentation transcript:

Exercises to prevent lower limb injuries in youth Kale Hintz & Emily Metschke

Introduction Target Population- Youth involved in sport

Why? ●21.5 million between 6 and 17 ●1.35 million serious injuries per year ●24% are lower limb injuries

Experiment ●Odd-Egil Olsen o designed by- Oslo Sports Trauma Research Center ●American Journal of Sports Medicine (2005) ●Sport-Handball

Characteristics ●In our study o 120 team handball clubs from central and eastern Norway (61 intervention group, 59 control group) o One season (eight months) o 1837 players (1586 females, 251 males) o Aged years

Hypothesis ●Prevention of injury ●Simplistic concept

Testing ●Intervention group vs. Control group ●Equipment and coaching instruction provided ●Implement warm-up for first 15 consecutive practices ●One practice a week after that

Exercises ●Warm-up Exercises- (30 seconds and one repetition each) Jogging Backward running with sidesteps High knees Butt kicks Carioca Shuffling Trunk rotations Running w/ intermittent stops Sprints ●Technique (One exercise during each training session; 5×30 seconds each) Planting and cutting movements Jump shot landings (basketball) ●Balance-(On wobble board, one exercise during each training session; 2×90 seconds each) Passing the ball (two leg) Body weight Squats (one or two leg) Passing the ball (one leg) Bouncing the ball with eyes closed ●Strength and power- (3×10 repetitions each) ●One quadriceps exercise: Body weight squats Bounding strides Forward jumps two leg Lunges (3×10 repetitions each)

Exercises

Purpose ●Improvement of o Awareness o Control of knee and ankle

Result Intervention Group (958) Control Group(879) Acute Injuries ●Ankle 31 (30.1) 47 (24.1) ●Knee 25 (24.3) 44 (22.6) Overuse injuries: ●Anterior lower leg pain 5 (27.8) 20 (51.3) ●Knee pain 5 (27.8) 6 (15.4)

Conclusion ●Reduction in injury ●Reduction in overuse pain ●Supporting hypothesis

Application

References ●ACSM. ACSM's Guideline for Exercise Testing and Prescription. Edited by 9. Wolters Kliwer, ●Olsen, Odd-Egil. "Exercises to prevent lower limb injuries in youth sports: cluster." American Journal of Sports Medicine, 2005: 1-7.

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