knee and muscular injuries craig gregory apa sports physiotherapist
DESCRIPTION
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. - PowerPoint PPT PresentationTRANSCRIPT
![Page 1: Knee and Muscular Injuries Craig Gregory APA Sports Physiotherapist](https://reader036.vdocument.in/reader036/viewer/2022062520/56816471550346895dd65692/html5/thumbnails/1.jpg)
Knee and Muscular Injuries
Craig GregoryAPA Sports Physiotherapist
![Page 2: Knee and Muscular Injuries Craig Gregory APA Sports Physiotherapist](https://reader036.vdocument.in/reader036/viewer/2022062520/56816471550346895dd65692/html5/thumbnails/2.jpg)
Outline• Knee and Muscle Anatomy
• Common knee and muscular injuries
• Injury prevention strategies - Foam roller, massage - Stretching - Strength - Taping / Bracing - Walking Poles
• Recovery
![Page 3: Knee and Muscular Injuries Craig Gregory APA Sports Physiotherapist](https://reader036.vdocument.in/reader036/viewer/2022062520/56816471550346895dd65692/html5/thumbnails/3.jpg)
Knee Anatomy
![Page 4: Knee and Muscular Injuries Craig Gregory APA Sports Physiotherapist](https://reader036.vdocument.in/reader036/viewer/2022062520/56816471550346895dd65692/html5/thumbnails/4.jpg)
Knee Anatomy
![Page 5: Knee and Muscular Injuries Craig Gregory APA Sports Physiotherapist](https://reader036.vdocument.in/reader036/viewer/2022062520/56816471550346895dd65692/html5/thumbnails/5.jpg)
Knee Anatomy
Iliotibial Band Friction
Syndrome (ITBFS)
![Page 6: Knee and Muscular Injuries Craig Gregory APA Sports Physiotherapist](https://reader036.vdocument.in/reader036/viewer/2022062520/56816471550346895dd65692/html5/thumbnails/6.jpg)
Common Knee Injuries* Key – Prompt and accurate diagnosis *
![Page 7: Knee and Muscular Injuries Craig Gregory APA Sports Physiotherapist](https://reader036.vdocument.in/reader036/viewer/2022062520/56816471550346895dd65692/html5/thumbnails/7.jpg)
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
![Page 8: Knee and Muscular Injuries Craig Gregory APA Sports Physiotherapist](https://reader036.vdocument.in/reader036/viewer/2022062520/56816471550346895dd65692/html5/thumbnails/8.jpg)
Common Muscular Injuries• Strain or tear of: - Calf – commonly medial gastroc - Quadriceps - Hamstrings - Gluteal muscles
• Lumbar spine (low back) strain
![Page 9: Knee and Muscular Injuries Craig Gregory APA Sports Physiotherapist](https://reader036.vdocument.in/reader036/viewer/2022062520/56816471550346895dd65692/html5/thumbnails/9.jpg)
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
![Page 10: Knee and Muscular Injuries Craig Gregory APA Sports Physiotherapist](https://reader036.vdocument.in/reader036/viewer/2022062520/56816471550346895dd65692/html5/thumbnails/10.jpg)
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
![Page 11: Knee and Muscular Injuries Craig Gregory APA Sports Physiotherapist](https://reader036.vdocument.in/reader036/viewer/2022062520/56816471550346895dd65692/html5/thumbnails/11.jpg)
Injury Prevention Strategies
![Page 12: Knee and Muscular Injuries Craig Gregory APA Sports Physiotherapist](https://reader036.vdocument.in/reader036/viewer/2022062520/56816471550346895dd65692/html5/thumbnails/12.jpg)
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
![Page 13: Knee and Muscular Injuries Craig Gregory APA Sports Physiotherapist](https://reader036.vdocument.in/reader036/viewer/2022062520/56816471550346895dd65692/html5/thumbnails/13.jpg)
Injury Prevention Strategies• Gluteals / Hip Abductors
![Page 14: Knee and Muscular Injuries Craig Gregory APA Sports Physiotherapist](https://reader036.vdocument.in/reader036/viewer/2022062520/56816471550346895dd65692/html5/thumbnails/14.jpg)
Injury Prevention Strategies• Squats / Lunges - body weight or weighted
![Page 15: Knee and Muscular Injuries Craig Gregory APA Sports Physiotherapist](https://reader036.vdocument.in/reader036/viewer/2022062520/56816471550346895dd65692/html5/thumbnails/15.jpg)
Injury Prevention Strategies• Step Up – Front or lateral
• Leg Press – Double and Single leg
![Page 16: Knee and Muscular Injuries Craig Gregory APA Sports Physiotherapist](https://reader036.vdocument.in/reader036/viewer/2022062520/56816471550346895dd65692/html5/thumbnails/16.jpg)
Injury Prevention Strategies• Hamstrings – curls, bridges, stiff leg deadlifts arabesque
![Page 17: Knee and Muscular Injuries Craig Gregory APA Sports Physiotherapist](https://reader036.vdocument.in/reader036/viewer/2022062520/56816471550346895dd65692/html5/thumbnails/17.jpg)
Injury Prevention Strategies• Calf Raises – double or single leg, bodyweight or with weights, on a step or ramp
![Page 18: Knee and Muscular Injuries Craig Gregory APA Sports Physiotherapist](https://reader036.vdocument.in/reader036/viewer/2022062520/56816471550346895dd65692/html5/thumbnails/18.jpg)
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
![Page 19: Knee and Muscular Injuries Craig Gregory APA Sports Physiotherapist](https://reader036.vdocument.in/reader036/viewer/2022062520/56816471550346895dd65692/html5/thumbnails/19.jpg)
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.
![Page 20: Knee and Muscular Injuries Craig Gregory APA Sports Physiotherapist](https://reader036.vdocument.in/reader036/viewer/2022062520/56816471550346895dd65692/html5/thumbnails/20.jpg)
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
![Page 21: Knee and Muscular Injuries Craig Gregory APA Sports Physiotherapist](https://reader036.vdocument.in/reader036/viewer/2022062520/56816471550346895dd65692/html5/thumbnails/21.jpg)
Physiotherapy * Podiatry * Massage * Dietitian
Naturopathy * Sports Physician * PilatesOrthopaedic Surgeons * Exercise
Physiology
Website: www.balmainsportsmed.com.au
Email: [email protected]
104 – 108 Victoria Rd Rozelle NSW
2039Ph: 98181004