May 30, 2016: What CLE Sports PT is reading to give athletes #BETTER care Should player fatigue be the focus of injury prevention strategies for international rugby sevens tournaments? During the Rugby Sevens World Series, much more injuries seen in the second half of matches. The proportion of injuries also increased as the tournament went on- probably Read more about <span class="entry-title-primary">Research Roundup: Fatigue, Arthritis, In-Season Strength Training</span> <span class="entry-subtitle">Week of May 30</span>[…]
Most runners utilize interval training, or alternating short and intense running intervals with recovery periods, to improve speed, endurance, motivation, and even to burn more fat in workouts. Running form drills are another method long utilized by track coaches to improve performance. These drills are increasingly popular among recreational runners to help decrease injuries from technique. But Read more about Form Running or Interval Training- Which is More Effective?[…]
Ever wondered how to take your soccer skills to the next level? Footskills and tactical training are important, but adding plyometrics and sprint training give you the explosiveness to beat a defender to the ball. This week’s study from the Journal of Strength and Conditioning shows the effect of this training on youth soccer players. Read more about Research Roundup: Improve Your Soccer Performance With Plyometrics and Sprint Training[…]
This week’s pair of articles are from the Journal of Orthopaedic and Sports Physical Therapy. The first one discusses the effect of posture on a commonly used hip strengthening exercise. The second talks about running gait re-training which is becoming more common in rehab and prevention of running injuries. Enjoy the new knowledge below and contact Read more about RESEARCH ROUNDUP: Why Proper Form matters for Strength Training and Running[…]
Bottom line info you need to #GETBETTER
The hamstring muscles work with the ACL (anterior cruciate ligament) to maintain knee stability during sports. Research over the past few years has shown that females who injured their ACL’s had weaker hamstrings than uninjured females or males. Because of this, the sports medicine community thought that strengthening the hamstrings would decrease risk for ACL injury. Furthermore, we thought that training the hamstring muscles on the back of the knee to work with the quadriceps muscles on the front of the knee (aka “co-contraction”) would make the knee even more stable and less vulnerable to injury. The muscles would basically act as shock absorbers to the knee during sports- think of all the impact a knee goes through during a run, a soccer match, or a basketball game.
However, a recent study showed that just coaching athletes to “land softly” and bend their knees more during single leg plyometrics lowered the impact forces through the knee. No strengthening program needed- just modification of athletes’ landing form! And even more shocking was the fact that when the impact forces decreased, the amount of hamstring/quadriceps co-contraction decreased too. Yes- you are reading that right- the hamstrings didn’t really have much to do with the possible decrease in injury risk.
So is hamstring strengthening really the key to reducing ACL injury risk like we thought? Well…I always recommend that strengthening the posterior chain is VERY important. And this study doesn’t change my opinion much. However, in terms of ACL injury risk reduction we may have to increase our focus on re-training athletes’ form with plyometrics and agility. Proper form with these drills is really important- while landing from plyometrics and when planting/cutting for agility drills- bend the knees and hips like you are about to sit in a chair. Get in the habit of doing this every time you train to build “muscle memory”