Winter is coming
Winter is rapidly approaching which brings two things; the answer as to whether Jon Snow is dead or not, and the return of winter sports. With winter sports, netball, rugby, AFL and soccer we see the return of jumping and landing injuries. Specifically, we see an increase in ankle, knee and hip injuries in sports where there is rapid change of direction, landing and contact. The good news however is that many of these injuries can be prevented if the risk factors are identified early and modified with appropriate exercise.
In an earlier blog, we discussed the changes that happen in our brain in response to injury and how these changes in movement often remain after the injury has healed and the pain has gone. These changes in movement are in all likelihood contribute to the fact that a previous injury is the greatest predictor of future injury. They can even increase your chance of injuring something on the opposite side.
There are a number of research validated clinical tests available that predict someone's jumping and landing performance. Even better, research has shown that if there is a movement deficit, neuromuscular training improves performance and reduces injury risk. Kamper & Moseley (2011) in a review study concluded that neuromuscular training reduced ankle sprain risk by 50%, knee injury by 54%, all lower limb injury by 39%. Furthermore, if there had been a previous injury the benefits of neuromuscular training were even greater.
There are a number of good examples of neuromuscular training programs that are easily availiable such has the FIFA 11+ program and Netball Australia's KNEE program. Alternately, contact us if you'd like an individual assessment and exercise program.