It is important for athletes to take preventive measures in sports related injuries. Listed below are certain exercises and stretches to prevent injury in the hip, knee and ankle, including the surrounding musculature.

PREHAB- HIP INJURY PREVENTION EXERCISES

Flexibility (roll/ stretch):

include hamstring, TFL, ITB, calf, back, arch foot, quad, glutes, hip flexors, pectoralis, latissimus dorsi.

Mobility: 10x

  • Overhead squat (hips down, trunk tall, arms straight over head)
  • Deep squat and hold, push out at knees (adductor stretch)
  • Neural glides (hamstring)
  • Lumbar flexion/ extension
  • Thoracic Rotations

Injury prevention

  • Straight leg foam roller squeeze (between feet) 5x 10sec
  • Bent knee foam roller squeeze (between knees) 5x 10sec
  • Band walks (theraband)-  forward, back, side 2x 20
  • Running man 2x 1min each leg
  • Sitting legs straight in front partnered slow eccentric/ concentric legs open and close 2x 1min each (switch person legs inside to outside after first set)
  • Hip flexor stretch (knights position with drop pelvis) 2x 30 sec

PREHAB- Knee/ Ankle

Flexibility (roll/ stretch): include hamstring, TFL, ITB, calf, back, arch foot, quad, glutes, hip flexors, pectoralis, latissimus dorsi.

Mobility: 10x

  • Childs pose
  • Scorpions(Lay face down in the starfish position, lift your left leg into the air and bring across body, over the top of right leg, ensuring leg is still raised and shoulders are as flat as possible on the ground) 
  • Ankle mobility (kneeling, foot planted/ heel on floor working from little toe to big toe)
  • Standing- hands on knees, making circles

Injury prevention

  • Glut activation via single leg stance, Band abduction 2x 10each
  • Single leg squat 2x 6 each leg
  • Triple side hop out and in 2 sets each leg
  • 90 deg outward and inward hop 3x each leg
  • Partner jump/ bump with single leg land 3x each leg
  • Eyes closed single leg balance on rolled matt 2 x30 sec
  • Star reach 4 directions, 2x each leg

In the case you are injured, come visit our friendly sports chiropractors at Lakeside Chiropractic. They will assess your injury and assist in the diagnosis and treatment. Treatment may include interferential, ultrasound, soft tissue therapy, dry needling, joint mobilisations, chiropractic adjustments, taping. Treatment will vary on injury and patient preference. 

Lakeside Chiropractic is central to the northern suburbs of Perth located in the city of Joondalup. If you are in the surrounding suburbs such as Yanchep, Tapping, Carramar, Currambine, Wanneroo, Heathridge, Edgewater, Gnangara, Mullaloo, Padbury, Kingsley, Woodvale, Banksia Grove, or Duncraig please come and see our friendly and experienced sports chiropractors. 

You can contact us on 9300 0095, or visit our website www.lakesidechiro.com.au to make an enquiry or booking.

 

 

Disclaimer: The exercises provided on this website are for educational and entertainment purposes only, and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions.
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