BUILDING A BETTER ATHLETE

- IMPROVE ATHLETIC PEFORMANCE

- INJURY REDUCTION / PLAYER DURABILITY

STMA SOCCER CLUB

WINTER 2013

DESIGNED PROFESSIONALLYExpert in Lower Extremity Injuries / Soccer Professional

JULIE EIBENSTEINER PT, DPT, CSCS• USSF A LICENSE• NSCAA PREMIER DIPLOMA• USSF NATIONAL YOUTH LICENSEPHYSICAL THERAPIST SPECIALIZING IN ACL INJURY

REHAB & PREVENTION

1. KEEP STMA PLAYERS ON THE FIELD

- DECREASE LOSS OF PLAYERS FOR SEASON WITH MAJOR INJURIES (ACL INJURIES)

- DECREASE LOSS OF PLAYERS FOR GAMES WITH MINOR INJURIES (MUSCLE PULLS / ANKLE SPRAINS / ETC)

MUSCLE BALANCE / SYMMETRY STRENGTH PROPER MOVEMENT PATTERNS

2. IMPROVE ATHLETIC PERFORMANCE PHYSICAL AND MENTAL READINESS TO TRAIN BUILDING A MORE EFFICIENT ATHLETE

THE GOAL

1. IMPLEMENTING A PROPER DYNAMIC WARM-UP TO FACILITATE GOOD HABITS

USED EACH PRACTICE: MOST VALUABLE 10-15 MIN OF EACH TRAINING SESSION.

MODIFIED VERSION AVAILABLE FOR GAMES

IMPROVED ATHLETIC PERFORMANCE LESS INJURIES

THE PLAN

1 in 3 sports related injuries occur at the knee (37%)

2 in 5 occur at the ankle (40%) in pediatric populations

OTHER COMMON SOCCER INJURIES: Quad, Hip Flexor, and Hamstring sprains, stress reactions/fractures in lower back.

Females have up to 8x higher risk of ACL injuries

70-80% of ACL injuries are non-contact

Most occur between the ages of 14-18

Risk of early osteoarthritis: ~50% at 10 years following ACL injury

IOC recommends prevention programs should be introduced as early as possible; in some sports as early as

6-10 years old.

SOCCER INJURIES

ANTERIOR CRUCIATE LIGAMENT – 1 of 4 main ligament stabilizers of knee

MAIN PURPOSE: PASSIVE STABILITY Provides secondary support when muscles don’t provide active stability.

1. Connects thigh bone to shin bone

2. Prevents shin bone from shifting forward and twisting inward around thigh bone

INJURIES TYPICALLY OCCUR:

- STOPPING / CUTTING / LANDING

ACL

SURGICAL

- $17,000 avg cost

- 6-9 months of rehab

- Lost time in sport

- Psychological costs

CONSERVATIVE / NON SURGICAL

- Strengthening and Neuromuscular Training

- Risk of further structural damage

- Not generally recommended for return to competitive cutting/jumping/pivoting sports.

1/3 return to sport at previous level, 1/3 return to sport but not at previous level, 1/3 don’t return.

TREATING A TORN ACL

1. Muscle Imbalance / Weakness1. Left / Right

2. Front / Back

2. Poor Mobility / Flexibility at Adjacent Joints1. Knee is the slave to the hip and ankle

2. Low back is the slave to the hips and upper spine

3. Poor Strength and Stability from Surrounding Muscles1. Core / Hip Strength and Stability

4. Poor Movement Patterns (resulting from #2-4)– ESPECIALLY FEMALES !

5. OVERUSE1. Not enough rest

2. Not enough variety – too sport-centered and not enough athlete-centered

WHY ARE (ALL) INJURIES SO PREVALENT?THINGS IN OUR CONTROL!

1. Strength / Muscle Imbalance – Quad Dominance, Hip/Core/Posterior Chain Strength, Flexibility

2. Neuromuscular Control / Movement Patterns = HOW WE MOVE! – Knee/Hip Flexion, Knee Positioning, Balance

3. Training Load – PeriodizationIt takes 72 hours for body to recover from a game. Soccer players who play 2 games per week are at 5x greater risk of injury compared to 1 game per week.Young athletes are not simply small adults. RECOVERY IS A MUST. OFF TIME IS A MUST.

WHAT WE CAN CHANGE

INJURIES TYPICAL OCCUR WHEN STOPPING. LEARNING TO START AND STOP EFFICIENTLY NOT ONLY

MAKES YOU LESS PRONE TO INJURY….IT MAKES YOU A MORE EFFECTIVE ATHLETE.

GAMES ARE WON/LOST IN THE INDIVIDUAL BATTLES OF CHANGE OF DIRECTION ALL OVER THE FIELD.

DECELERATION

LAURUS SOCCER SPECIFIC PROGRAM1. CENTRAL NERVOUS SYSTEM RAMP UP / CORE TEMP RAMP UP

2. GLUTE STRENGTHENING/ACTIVATION & FORCE ABSORPTION

3. MOBILITY – FOCUS ON HIP AND ANKLES

4. SINGLE LEG PLYOMETRICS / PROPRIOCEPTIVE TRAINING

5. GLUTE-HAMSTRING

EVIDENCE BASED PROGRAM – UNDERLYING PRINCIPLES BACKED BY CURRENT RESEARCH DEMONSTRATING EFFECTIVENESS.

U13+ PROGRAM

FIFA 11+ PROGRAMFIFA SPONSORED PROGRAM PROVEN TO REDUCE INJURIES

EASY TO FOLLOW FOR YOUNGER ATHLETES

15 MINUTES

15 EXERCISES IN TOTAL WITH PROGRESSIONS

1 PAGE SUMMARY OF EXERCISES

F MARC 11+ WEBSITE

VIDEO DOWLOADS + FIELD SET UP

U9-12 PROGRAM

QUESTIONS?

WOODBURY, MNwww.laurusrehab.com

JULIE EIBENSTEINER PT, DPT, CSCS

jeibensteiner@laurusrehab.com