Prevent Knee Injury in Repetitive Motion Sports-Rolling/Stretching/Training

 We need to train specifically for strength and power in our legs. We can prevent injury by cross training which is working your opposing muscles we work all the time. For example, strengthen  your lower back as well as your abdominal muscles. Twisting and leaning are integral movements in roller derby. Incorporate side lunges and curtsy lunges to strengthen the areas needed.  

Repetitive motion puts high stress on one area and can cause imbalance in your muscular structure as well as your skeletal structure. Tight muscles can pull bones and ligaments in one direction and loosen muscles not being used as frequently. We need to lengthen specific muscles and strengthen others. 

Lengthening your IT band and strengthening your Vastus Medialis and inner thighs are key to knee injury prevention.

First, rolling or lengthening your IT (iliotibial) Band  is key. Here is a great stretch for your IT band as well as how to roll it.

Roll Slow. Make sure to hold it in the areas that you feel pain till the pain lessens. You then move on as you roll the entire side. You should not be rolling consistently up and down your leg.

With your legs crossed and folding forward, lean slightly to the outside of the base foot to create a better stretch on the outside of your hip and down to the back of the knee. 

If your IT band is tight which is caused by repetitive forward motion, there is tension on your knee. The IT Band connects from the hip to the knee, therefore pulling your knee outward and putting unwanted and uneven pressure on your knees and lower extremities.

With a tighter IT Band comes pulling of the inner thighs; primarily your Vastus medialus muscles (inner muscle of your quadriceps) and Gracilis muscles (inner thigh). 

We need to make sure to strengthen all areas of our quadriceps but this muscles is not only neglected but really hard to trigger on its own. 

To strengthen the Vastus medialus and gracilis muscles, here are a few exercises.

Perform a wall squat with or without a ball on your back making sure your legs are at a 90 degree angle. Then take another small ball and place it between your legs and squeeze it slowly. Repeat multiple times till you feel a strong burn. Stand, recover, then repeat set 2 to 3 more times.

Curtsy Lunges. Alternate curtsy lunges from leg to leg. If you can push off with inside of your front foot you will feel more work being done to your medialis. Repeat 10 to 15 repetitions on each side. Rest and repeat 2 to 3 sets.

Side Lunges. Make sure your knees are over your heals when stepping out. When pushing back to center, it is imperative that you place most of your weight on the inside of your power foot in order to get the proper stengthening in your vastus medialus. This will also fire up your glutes, hamstrings and obliques. 

Tradition is to train as we play, but it is important in order to keep balance in our bodies to work out bodies at least once a week in the opposite manner. For example in roller derby, we need to make sure to work our right side as much as our left side. Skate non-derby direction when possible. If  you are a cyclist, make sure to do lateral movements such as skaters and back lunges for your hamstrings. 

Make sure to work at your own pace, but you will see your performance increase in your specific sport or just in your daily lives by making sure your body is aligned properly. 

You may even notice your lower back or neck have less stress as you become more balanced. Your whole body will become more balanced and will reflect on other areas of your body and life. 

Written by: 

Michelle "Michbehavin" Rotell

Owner Sweat Cardio and Yoga

www.sweatcardio.com 

Stretches for runners and other athletes!

Everyone needs to stretch!! Young, old, athletes, sedentary and everyone between!!
Our bodies conform to the movements we repeat. Our muscles tighten up in areas we over work or loosen to compensate for other tight areas. As we sit at a desk all day long, our hamstrings (back of the thigh) and our hip flexors (front of the hip) become tight. These are the areas that are contracted all day long as we sit. We need to stretch those areas to ensure that we are not over compensating with our backs. They will start to round and put pressure on your upper and lower back. These areas need to be strengthen.
Runners and cyclist are moving in a repetitive forward motion sometimes for over an hour to 2 hours at a time. Some even more. Our IT Band or Iliotibia band becomes tight and inflamed as the

Gracilis and Sartorius (inner thigh muscles) become lose. This Runner's or Cyclist Knee is caused by over use and not strengthening the opposing muscles.

As we age, our hips and glutes become tight as well. In this case, our bodies need to stretch them to prevent other injuries.
Other benefits of stretching:
Relieves pain
Increases  energy levels
Increases flexibility
Give you better range of motion of the joints
Increased circulation of blood to various parts of the body
Relieves stress and increases relaxation
Can enhance coordination
Improves structural and muscular posture
Makes you feel better!

Here are a few of the basic stretches you can start with.

IT Band and Back

Groin, Inner thigh, Glutes

Quads, Hip Flexors

Hamstrings, Lower Back

Glutes, Piriformis  Hip Flexors

Sweat Cardio offers Morning Stretch classes Wednesdays and Fridays at 8:15a. They are all stretches with out the yoga involved. It is for all levels and focuses on all body parts including the smaller joints and muscles such as wrists and ankles. If you do not live in Temecula, Ca search for your local Yoga studio. You can ask if they offer stretch classes or Yin Yoga as another form of stretching.

Written by Michelle Rotell
owner: Sweat Cardio and Yoga
Check out our full class schedule at www.sweatcardio.com

Stretches Hamstrings Piriformis IT Band Shins Calves Low Back

Stretches for your Hamstrings, IT Band, Low Back, Shins, Calves

By: Michelle Rotell

Make sure to warm up your muscles before stretches. Move your joints around or take a warm shower before stretching. Hold each stretch for 20-30 seconds to get the most benefit. Release gently out of each stretch to prevent injury. Only stretch as far as you are comfortable. You should feel the stretch, but not pain. Breath slowly and controlled during each stretch. Holding your breath prevents you from stretching to your full potential.

 

Hamstrings, Lower Back: Forward fold:  Feet hip distance apart. Bend over and reach to your toes.

IT Band, Low Back, Hamstrings: Cross your right leg over your left. Your right foot may not be flat to the ground. That is ok. Bend over trying to reach to your toes. Keep your knees slightly bent. 

Slightly push your left hip to the side. The stretch will be on your left side. Repeat on the other side.

Shins: Great to prevent shin splints: In a standing position, place your right foot over your left foot with the top of your foot toward the ground and toes curled under. Your left shin should be resting on your right calf. Gently bend your left knee to place pressure on the front of your right foot stretching out your shin and the top of your right foot. Repeat on the other side.

  

Calves: Place your right leg behind you, and bend your left knee. Step 1: Try to press your right heel down with your right  leg straight stretching out your gastrocnemius and the back of the knee. Step 2: Slightly bend the back  knee and you will feel a different stretch lower in your calves called the soleus.

 

                      

 

 

 

Hamstrings: Hold one leg up and reach to your toes, repeat on other side.

IT band, glutes, low back inner thigh and hip stretch, Piriformis: (best stretch ever!) Place one leg on the other in a 4 position. Knees bent. Pull your legs into your chest. Repeat on other side.

Low Back, IT Band: Cross right leg over the left. Place arms directly out beside you. Twist body to the left dropping knees to the floor if you are comfortable. Keep legs crossed and twist body to the right keeping your arms directly out. Come back to the center. Repeat by crossing left leg over right. Twist to right, then to left.

Michelle Rotell

Sweat Cardio and Yoga

www.sweatcardio.com

951-302-0088