wrist injury prevention in the gym
DESCRIPTION
Injury prevention for gymnast was presented at both USA gymnastics national congress and the Gymnastics Association of Texas Conference in 2011. We discuss proper loading mechanics of the wrist and how to achieve this via strength, stretching, and mechanics training.TRANSCRIPT
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Wrist Injury Prevention in the Gym Tony Retrosi
Brandi Smith-Young, PTPerfect 10.0 Physical Therapy
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Tony RetrosiOwner/ head coach Atlantic Gymnastics
Training CentersDirector National Gymnastics Training
Center summer campFormer Region 6 Elite Program ChairmanUSAG Educator (safety/ risk management
and other stuff)
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Brandi Smith- YoungCompetitive gymnast2 time USAG Collegiate National Champions at
TWUBachelors in Kinesiology at TWUMasters in Physical Therapy at Tx StFellowship trained in Orthopedic manual
physical therapyBoard certified orthopedic specialist in PTSpecialize in treating gymnast
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Coach & PT relationshipOpen lines of communication are important
to achieve maximum recovery while maximizing time and training in the gym
Speak with the PT about the reasons for modifications (tissue healing, impact, loading, immobilization, etc)
Educate the PT on possible training tools or modification which meet the recovery criteria.
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Treat each gymnast like aprize race car
Fill it up with the best quality fuel. (and refuel frequently!)
Make sure all the parts are running as close as possible to 100% efficiency
Give it a rest some timesFrequent tune ups
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Active RecoveryAllows the athlete to do as much training as
possible, painfree, while still allowing for the injury to heal appropriately and efficiently.
This is defined by the tissues involved, aggravating activities, and proper healing times.
Modifications are arrived at by a close interaction with the coach and PT.
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Benefits of Active RecoveryPhysical Benefits
Continued overall fitness, strength, cardiovascular & anaerobic capacity
Continued progress in strength & skill level on the non injured areas
maintain body composition Mental benefits
Proven benefit of maintaining team environment. Maintains structure for the athlete.
Prevent/decrease development of mental blocks
Return to competition sooner
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Coach & PT relationshipTogether with your gymnastics and coaching
knowledge and the PTs knowledge of healing time frames and biomechanics you can create a successful active recovery program.
Use yourpatters relationship with the PT to improve training regimens, identify injury patterns or injury cycles which may be occurring, and develop injury prevention programs.
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Why is this important to the Coach
Healthy athletes = more reps in the gymHealthy athletes = better competitorHealthy athletes = consistent workoutsHealthy athletes = outside growthHealthy athletes = easier motivation in the
gymHealthy athletes = practices more FUN
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Why is this important to the club owners
Healthy athletes = Less lost revenueHealthy athletes = make team more
marketableHealthy athletes = Outside growthHealthy athletes = Bragging rights over
other sportsHealthy athletes = Less problem parents
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What plays a role in wrist injuries
Wrist Injury can be caused by and be the cause of:Decreased joint motion (rolling and gliding) Decreased range of motion (flexibility)Decreased strength (shd blade, shd, arm, wrist,
hand )Balance and propriocetion deficits
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Anatomy of the Wrist
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Front
Back
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Anatomy cont’dAll these muscle provide stabilization for the wrist.
If these muscles are not functioning properly increased stress will eventually lead to injury.
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Muscle imbalances
Some muscles are strongWhile opposing muscles are weak
Some muscles are stretched outWhile opposing muscles are too tight
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Due to the stringent requirements placed on gymnast certain muscles tend to develop stronger than others
Certain muscles get weakOther muscles develop tightSome develop loose or stretched
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Common muscle imbalancesPoor shoulder blade, arm, and wrist controlWeak shoulder blade and shoulder musclesExtensor Carpi Radialus Brevis (ECRB) doing
too much and the other wrist extensors not doing enough
Weak hand intrinsic musclesTight pec and lat muscles
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Balance
3 systems make up balance:
Visual System (eyes)Vestibular System (inner ear)Propriocetion system (receptors in joints)
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Visual SystemEyes give input into the system indicating
the environment around us and movements we are making
I have found gymnast tend to be visually dominant
Any change in vision can affect balance.
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Vestibular SystemThe inner ear monitors the position of the
headAny inner ear infection or injury (ie cold,
fluid in the ear, sinus infection or ear infection) can affect balance.
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Proprioception SystemThe receptors in our joints give sensory
input from your upper extremities to give your brain feedback about the floor
Any joint injury can cause damage to these receptors and affect balance (does not have to be a major injury)
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How it works in my gymPT comes in 3 x per week. (only because they
are a parent of an athlete) 1 x per week is what we were doing before
List of kids to see/ evaluateConsults with conditioning and rehab
exercises by GROUPConsults with conditioning and rehab
exercises for individuals
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TriageWatches rehab exercises corrects positions
and resistance Brings me coffee and the occasional Biscotti
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Nuts and Boltseach event has specific exercises related to
that eventexercises are posted and changed about
every 3-4 weeksATTITUDE towards the exercises is as
important as the exercises themselvesexplain WHY and the WHAT of each exercise
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Demonstration Time
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Resting position
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Wrist MechanicsPush up position
Push up
When taking off or landing on the wrist it is imperative to have good mechanics.
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Improper mechanics lead to repetitive abnormal stress
Leads to inefficient performanceLeads to injury
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Proper Loading mechanicsFingers facing fwdMaintain palmar
archesAntecubital fossa
(“Smiley face”) points inward (“kiss each other)
Elbows straight but not locked out
Shoulder blades cinched up to the rib cage (no winging)
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Pre-Treatment Post- Treatment
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Pre-Treatment Post- Treatment
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Pre-Treatment Post- Treatment
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Poor Shoulder blade control
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Proper wrist mechanics can be achieved by
Balancing muscle imbalancesShoulder blade, shoulder, and wrist strength
and flexibilityImproving balance or proprioceptionTraining proper loading mechanics
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Strengthen Shoulder Blade musclesCat Rocking (fig 1)
Start in the Cat Pushes
Once rounded, keep the upper back rounded by pushing through the heels of the hands as rock back toward heels
Keep rounded as return to the start position.
Repeat x15
Figure 1
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Ts ph I (middle trap)(fig 2)Lay face down with
arms in a “goal post” position
Set shoulder blades down and back. Keep there.
Gently, lifting from the thumbs just high enough to slide a piece of paper under the arms.
Make sure to relax the upper trap and only engage the middle trap.
Hold 10 sec x5
Figure 2
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Y ph II (fig 3)Lay face down arms
in a bent arm Y position
Set shd blades down & back.
Gently lift from thumbs enough to slide a piece of paper underneath
Make sure upper traps relaxed and shd blades stay down & back.
Hold 10 sec x 5
Figure 3
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Wall Slides(upper trap) (fig 4)Standing 6” from wall, place
elbows shd width apart on the wall.
Raise arms up as high as possible
Breath in as shrug everything up toward the ceiling.
Shd blades toward ears.Hold as breath out, keeping
the ribs expanded and the shd shrugged.
Hold 10 sec x5 Figure 4
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Elbow StrengthBicep curls
Make sure to start with the palm facing the body.Rotate the wrist outCurl up slow and controlledDon’t lock the elbow
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Elbow StrengthTriceps pushes
Make sure they keep the shoulder blade cinched to the rib cage with a straight back
Straighten the elbow keeping the “smiley face” toward the body
Don’t lock the elbow
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Wrist strengthWrist Extension(fig
5)Set wrist in neutral.Actively lift wrist.Push with the other
hand to the end range.
Hold 10 sec x10DO NOT let the wrist
move inward.May have to start with
no weight. Progress to 1-3 lbs.
Figure 5
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Basic Wrist strengthFlexion (curl) (Fig 6)
Supination (out) (Fig 7)
Pronation (in) (Fig 8)
Always keep wrist in neutral.
Slow and controlled.2x15
Figure 6
Figure 7
Figure 8
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Wrist strength with band
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Wrist Strength with RockersRadial/Ulnar Deviation Supination/Prontation
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Wrist Rolls with weight on Wobble board
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Strengthen finger musclesPillow pickups or foam pickups
Elbow at side and bent to 90 deg.Wrist in neutral.Pickup foam with straight
fingers. (fig 9)X 2-3 minPick up foam with finger tips
bent. (fig 10)
X2-3 min
Figure 9
Figure 10
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Upper extremity controlPush ups (on the floor or tennis balls)
Create arch in wristElbows facing each otherBend straight downDon’t sag in shoulder bladesEven weight through wrist
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Tennis ball or Rockers Butt-up Pushups
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Balance Training progressionPushup position weight shifting on therapy
ballWeight shifting on ballBalance BoardBosu Ball
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Rocker Handstand HoldsFloor/pommel/Pbar hand position
Bars hand position
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Handstand wobble board
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Handstand Rebound
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Rocker Slides & Slide to Press up
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Rockers Press ups floor hands
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Rockers Press ups floor hands
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Rockers Press ups Bar hands
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These exercises can lead up to tumbling and vaulting:Make sure the gymnast’s hand is not collapsing
when loadedMake sure the gymnast is not locking the
elbows outMay start with just fixing the position in push
ups and then in handstandsProgress to tumbling, etc
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When doing pushups and other conditioning the key is for the gymnast to control their shoulder, elbow, and wrist .
Do NOT allow the arch of the hand to collapse or the elbows to roll out and hyperextend.
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Stretch LatsRobots lat stretch
(fig 11)Lie with knees bent.Pull ribs toward hips
with abs.Elbows close together.Keep ribs down and
elbows in as reach toward the floor.
Hold 10 sec repeat 5 times Figure 11
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Stretch pec musclesPec stretch (fig 12)
Stretch as pictured or
Have a partner sitting at gymnast’s head.
Place heel of the hand on the front of both shoulders.
Gently lean into the partner, pushing toward the floor.
Hold 1 minute
Figure 12
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Stretch Pronator musclesPronator stretch
(fig 17)Place hand palm up
on a wall at waist height.
Straighten the elbow.
Gently lean hip into the elbow, pushing toward the ceiling and wall.
Hold 30 sec- 1 minute
Figure 17
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Stretch Wrist ExtensionPlace the wrist you are
stretching fingers facing straight forward.
Place the other hand on top resting over the bend in the wrist
Press the bottom hand flat with the top hand as you lean your body weight forward.
Be sure to keep the arch of the hand
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How to incorporate in the GymStation at Vault or BarsStation during routines at Floor or BeamDrills during vault or conditioningDuring handstand holds or pushups or other
conditioning make the athletes aware of proper mechanics.
Stretch at the beginning or end of workout or when waiting for turns
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THE BOTTOM LINEIT WORKS AND DOESN’T TAKE UP ANY
MORE TIME THE KIDS ARE GOING TO TALK DURING
WORKOUT. GIVE THEM SOMETHING TO DO WHILE THEY TALK
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To a hammer- everything looks like a nail
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Contact InformationAtlantic Gymnastics
Follow Tony Retrosi at facebook, twitter, and google plus
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Contact InformationPerfect 10.0 Physical Therapy & Performance Training
www.perfect10physicaltherapy.com
[email protected] Perfect10PT on gymanstike, facebook, and twitter
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All information from:
The Manual Therapy Institutehttp://www.mtitx.com/
Shirley Sahrmann. Diagnosis and Treatment of
Movement Impairment Syndrome.