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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?
