Here is part 2 of the Q and A I had with Coachbase regarding ACL tears and knee problems in sports. Part 2 discusses some knee recovery and prevention tactics. I demonstrate simple hamstring and glute strengthing exercises. As well, I review a GREAT hamstring stretch that can really help target the belly of the hamstring. (for part 1 click here)
I was asked to answer some questions regarding ACL tears in sports by the people at Coachbase. Below is part 1, which is some knee anatomy review, symptoms and initial treatment.
Enjoy 🙂
Is Stretching Safe?
Many personal trainers, coaches and manual therapists give static stretching programs to their clients as a way increase range of motion, decrease pain and improve performance.
Stretching can be either beneficial or detrimental to one’s health and performance depending on when and how it is prescribed. Stretching prescriptions also differ between practitioners.
Injuries that occur are most likely the result from the tissues such as muscle and tendons, inability to absorb forces required of them. Injuries most usually occur within the normal range of motion and during eccentric (lengthening a muscle under load) portion of a movement. Therefore, stretching tissues in order to increase their ability to bend or deform, will not allow them to be more resilient to injury.
1) Injury prevention– Pre-exercise static stretching does not prevent injury and may actually cause injury due the decreased ability to produce force by the muscles and their absorption capability. Long term regular static stretching (>3 to 4 weeks) is beneficial and can improve force, jump height and speed.
2) Decreasing pain– stretching can have an analgesic effect by increasing pain tolerance. PNF (proprioceptive neuromuscular facilitation) stretching has been shown to increase the range of motion (ROM) of both the stretched and unstretched limb. This indicates that there are effects on the brain itself.
3) Muscle Hypertrophy (muscle enlargement)- some studies have shown that there can be an increase in the muscles ability to contract (MVC), thus affecting the muscles ability to grow.
ROM may improve in one of two ways: changing shape properties of the muscle cell AND/OR changing your stretch tolerance.
Acute, short term static stretching can have an immediate effect on ROM by changing the cell shape, but the effect is short lived and the tissues return to their normal resting length.
Long term stretching (>3 to 4 wks) allows change in ROM but no change in cell properties. Change is due to central nervous system (brain) stretch tolerance. Your brain allows for this. You are altering the stretch reflex. The stretch reflex is a safe guard mechanism at prevents over stretching. If your CNS decides you cannot control the ROM the stretch reflex is turned on and your ROM becomes limited.
To reduce potential injury during a particular activity, talk to your Chiropractor or health professional about how to expand and strengthen your ROM and reduce your change of injury.
-if you would like get a copy of some of the research articles used, do not hesitate to contact me 🙂 –
Disclaimer: Remember that any information on this blog should not be a substitute to your healthcare professionals examination. I have not examined you; therefore, the above should not serve as medical advice. Research is also changing constantly and some information may change at a later date due to new available science.
As nerve-muscle-bone experts, chiropractors can play an important role in Hong Kong in terms of injury prevention in both amateur and professional athletics. Chiropractors frequently see these individuals as health care providers on-and-off the field. Football organizations across the world now recommend that teams collaborate with a qualified health professional to ensure the long term health of their players.
 |
| — Sample exercises from the FIFA11+ Program |
In order to accomplish this, FIFA also recommended that teams should work with medical staff such as Chiropractors, to help implement the program and address the physical health of their players.
Many high-performance, competitive athletes and their coaches have found that a Chiropractor plays a significant role in managing acute injuries, maximizing performance and preventing injuries.
– “World’s Fastest Man”, Usain Bolt, receives treatment from his chiropractor
Chiropractors are doctors that are well equipped to help sports athletes perform at their very best. Chiropractors optimize the nerve-muscle-bone system. In an effort to reduce injuries and increase performance, individual athletes and many sports teams look toward Chiropractors to design custom tailored health programs.
Chiropractors have an excellent clinical toolbox used to effectively assess and treat the athlete. Two such tools are the Selective Functional Movement Assessment (SFMA) and Functional Range Release® (F.R.®).
SFMA is designed to assess fundamental patterns of movement such as bending and squatting. The clinical assessment is done from the perspective of a movement pattern. The system identifies problems that may be seemingly unrelated to the main complaint, but contribute to overall physical health of the athlete.
 |
| Movement Assessment |
FR is an advanced system of soft-tissue treatment based in the principles of myofascial release, but with multiple improvements. This system expands on the basic tenets of myofascial-release treatments by simultaneously assessing, expanding, and strengthening the patient’s functional range of motion. F.R.® is currently being utilized in the USA’s top professional and college performance programs.
 |
| – Houston Rocket’s centre, Dwight “Superman” Howard, being treated with F.R.®. |
 |
| – Functional Range Release® (F.R.®) is currently being used by the above medical staffs. The list of who utilizes this system is growing every year. |
Chiropractors are also able to cooperate with the members of your existing healthcare team and coaching staff to ensure they are maximizing the athletes’ full potential.