Knee and Muscular Injuries

Craig GregoryAPA 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

Physiotherapy * Podiatry * Massage * Dietitian

Naturopathy * Sports Physician * PilatesOrthopaedic Surgeons * Exercise

Physiology

Website: www.balmainsportsmed.com.au

Email: craig@balmainsportsmed.com.au

104 – 108 Victoria Rd Rozelle NSW

2039Ph: 98181004