Exercises to prevent lower limb injuries in youth Kale Hintz & Emily Metschke.

Exercises to prevent lower limb injuries in youthKale Hintz & Emily Metschke

IntroductionTarget Population- Youth involved in sport

Why?

● 21.5 million between 6 and 17

● 1.35 million serious injuries per year

● 24% are lower limb injuries

Experiment● Odd-Egil Olsen

o designed by- Oslo Sports Trauma Research Center

● American Journal of Sports Medicine (2005)

● Sport-Handball

Characteristics

● In our study

o 120 team handball clubs from central and eastern Norway (61 intervention group, 59 control group)

o One season (eight months)

o 1837 players (1586 females, 251 males)

o Aged 15-17 years

Hypothesis● Prevention of injury

● Simplistic concept

Testing● Intervention group vs. Control group

● Equipment and coaching instruction provided

● Implement warm-up for first 15 consecutive practices

● One practice a week after that

Exercises● Warm-up Exercises- (30 seconds and one repetition each)

Jogging Backward running with sidesteps High knees Butt kicks Carioca Shuffling

Trunk rotations Running w/ intermittent stops Sprints

● Technique (One exercise during each training session; 5×30 seconds each)

Planting and cutting movements Jump shot landings (basketball)

● Balance-(On wobble board, one exercise during each training session; 2×90 seconds each)

Passing the ball (two leg) Body weight Squats (one or two leg) Passing the ball (one leg) Bouncing the ball with

eyes closed

● Strength and power- (3×10 repetitions each)

● One quadriceps exercise:

Body weight squats Bounding strides Forward jumps two leg Lunges (3×10 repetitions each)

Exercises

Purpose● Improvement of

o Awareness

o Control of knee and ankle

Result

Intervention Group (958)

Control Group(879)

Acute Injuries

● Ankle 31 (30.1) 47 (24.1)

● Knee 25 (24.3) 44 (22.6)

Overuse injuries:

● Anterior lower leg pain 5 (27.8) 20 (51.3)

● Knee pain 5 (27.8) 6

(15.4)

Conclusion● Reduction in injury

● Reduction in overuse pain

● Supporting hypothesis

Application

References

● ACSM. ACSM's Guideline for Exercise Testing and Prescription. Edited by 9. Wolters Kliwer, 2014.

● Olsen, Odd-Egil. "Exercises to prevent lower limb injuries in youth sports: cluster." American Journal of Sports Medicine, 2005: 1-7.

Questions?