- Hamstring Tear
- Knee Ligament/Meniscus Injury
- Ankle Ligament Injury
- Groin Strain/Pain
To address the strength and control deficits that can increase the risk of these injuries, the following exercises should be completed at least twice a weak, at the END of a training session OR by themselves in a separate session.
- Nordic Hamstring Curl. Perform as slowly as possible. Do 3 sets of 8 reps.
- Copenhagen Adductor Exercise. Do 3 sets of 12 each leg.
- Lateral ankle/knee stability jumps. Do 3 sets of 8.
- Single leg Agility jumps over line. Do 3 sets of 20 each leg.
If you are interested in other, more in-depth information on injury prevention, then head over to our article from last year on the topic https://www.clinicalphysio.com.au/single-post/2018/04/14/Top-3-injury-prevention-strategies-Lessons-from-Leicester-City
Andrew Clark is a father of 3 and the owner and principal physiotherapist at Clinical Physiotherapy, St Ives. He graduated with a Masters degree from the University of Sydney in 2010 and has since had 10 years experience working in musculoskeletal private practice. He has undergone extensive professional development and has experience treating a wide variety of patients and musculoskeletal conditions.