The Knee: Top Trends in Training - Exercise ETCexerciseetc.com/file/knee-top-trends.pdf · The...

Webinars on Demand 2017

(C) 2016 by Exercise ETC Inc. All rights

reserved. 1

The Knee: Top

Trends in Training

Laura Abbott, MS, LMT • Master’s Degree, Sports

Medicine

• Licensed Massage Therapist

• Undergraduate degree in Exercise Science

• Instructor of Kinesiology, Georgia State University

• ACE Certified Personal Trainer

• Guest speaker at Atlanta area massage schools and at the Georgia State University Physical Therapy department.

• Owner of Premier Performance, Atlanta, GA

How to Get Your CE Certificates

• View the complete webinar • Make sure your printer is “on” • Log on to our website: www.exerciseetc.com • Click on “Administration” • Click on “Webinar on Demand Certificates” • Complete all required fields & click “submit” • Your CE certificate will appear on the screen; you

may either save or print your certificate; even if you do not have a working printer, make sure to complete this form

• Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs.

http://www.exerciseetc.com/



reserved. 2

Learning Objectives (5)

• After viewing this webinar you will be able

to:

– Identify knee anatomy and proper range of

motion

– Explain how to assess ankle range of motion

– Describe correct knee positioning during

squats

– Provide proper instructions for jumps and

landing techniques

– List the components of efficient running

REMINDER:

Obtain medical clearance and physician’s release

prior to beginning

an exercise program

for clients with medical or

orthopedic concerns.

Knee Anatomy & Mechanics

• Bones

– Femur, tibia,

fibula, patella

• Ligaments

– Acl, pcl, lcl, mcl

• Meniscus



reserved. 3

Series Elastic Components

• Quadriceps

• Quad tendon

• Patella tendon

• IT band

• Gluteus medius/

maximus

• Hamstrings

• Gastrocnemius

Range of Motion

• Functional

– 0° to 120 ° flexion

• Active/Passive

– 0° to 135° flexion

– 10° hyperextension

is common

Bulletproofing Your Knees

• Stretch quadriceps

• Do mobility and

proprioception drills

for ankles and hips

• Strengthen glutes,

quads and hamstrings

• Learn to squat, lunge,

jump, and run

efficiently



reserved. 4

Band Assisted Quad & IT Band

Stretches

Joint-by-Joint Approach

• Poor hip and/or

ankle mobility

increases the

mobility

demands on the

knee

Ankle Range of Motion

• 10-30° of Dorsiflexion

w/ knee extended

• Assessment

– Stand with foot 6”

from wall

– Without lifting heal

attempt to touch

the wall with the

knee



reserved. 5

Hip Range of Motion

• Hip flexion

• Hip extension

• Hip external rotation

– In flexion

– In extension

• Hip internal rotation

– In flexion

– In extension

Improving Dorsiflexion

• Self-myofascial or

active release

stretching

– Plantar fascia

– Gastroc/soleus

• Tools

– Racket ball

– Tennis ball

– Golf ball

Strengthen Dorsiflexion



reserved. 6

Strengthen the Glutes in all

Planes of Motion

• Weak hip

abductors &

external rotators

common in knee

pain

• Use multi-vector

and loading to

optimize strength

of the hip muscles

Barbell Hip Thrust

• Arguably the

best direct

“glute”

strengthening

exercise

Crab Walk with Elastic Ring

• Perform 1st as a

side-step walk

laterally

• Progress to linear

walking

• Maintain foot, knee

and hip alignment



reserved. 7

Swiss Ball Leg Curl: Mimics actions that occur during gait

Single Leg Eccentric Leg Curls

• Contra-lateral

resistance

encourages free

limb/hip to maintain

alignment

• ROM restricted by

hip extension on

free hip

Single Leg Reach / RDL



reserved. 8

Nordic Hamstring Curl

• Begin with negatives

• Try single leg variations

• Use bands for

assistance

• Use dbs, bands, weight

vest for resistance

• Glute-hamstring bench

Functional Exercises

for Strong Knees

• Squats

• Lunges

• Step-ups

• Jump training

Squat for Strong Knees

• A body weight squat

below “parallel” is a

great example of

balanced strength &

flexibility at the knee

• Depth for strength

training and mobility

are different

• Parallel squat under

load is advisable



reserved. 9

Correcting Knee Position

• Center of the patella

should track over the 2nd

/ 3rd toe with weight

balanced evenly between

ball of foot and heel

• Use RNT - reactive

neuromuscular training

techniques

Additional Tips for Squatting

• Descend slowly

– Quick, forceful

contraction of quads

during descent can

stress patellar tendon

• Glute activation drills

before squats

• Hamstring curls before

squats

The Goblet Squat

• Can be performed

with one dumbbell

held under the chin

• Allows for more

upright torso while

learning the basic

movement



reserved. 10

Sit to Box – Box Squat

Split Squat

Step Down – Facing Step

• Descend under control

• Avoid using the non-

working limb to push-

off

• Start with a 6-8 inch

step height

• Avoid progressing to a

high step too soon

– Generates high PF

compression forces



reserved. 11

Forward vs. Reverse Lunge

• Emphasis on the

Glute

• Spine MUST remain

neutral throughout

• Loads the front leg

more effectively and

prevents back-leg

loading

• Front knee does not

cross ball of the foot

Walking Lunge

• Back-loaded barbell,

low bar position on

traps

• Long stride with slight

knee flexion on back

leg, stretching the

psoas & rectus femoris

– Increases pre-

stretch opposite

hamstring/glute

Lateral Lunging



reserved. 12

The Clock Lunge Try it with a ball toss, increase speed, hit a balloon

Jumps & Landing Mechanics

• Implicated in most forms of

knee pain and injury

• Teach client to land on ball of

foot with chest directly above

and back extended

• Immediately upon ground

contact… “sit back” and drop

to the heels

• Client should squat slightly to

absorb the ground reaction

forces

Jump Training Basics

• Requires coordination

– Sustain posture

– Immediately flex knees

after ground contact

– Dynamic muscle control

– Eccentric strength

• Flexibility

• Conditioning

– Role of fatigue



reserved. 13

Training Change of Direction

• Forward to

backward

• Side-to-side

• Forward-to-back,

right to left

• Jump to run

–Add directional

change

Multi-directional Resisted

Agility Training

Learn to Run Efficiently

• Run efficiently

– Use gravity

• Neutral spine

– Land on the mid-foot

• Front of the heal

– 90-96 strides per min

– Use the hamstrings

• Pick up your foot



reserved. 14

How to Get Your CE Certificates

• View the complete webinar • Make sure your printer is “on” • Log on to our website: www.exerciseetc.com • Click on “Administration” • Click on “Webinar on Demand Certificates” • Complete all required fields & click “submit” • Your CE certificate will appear on the screen; you

may either save or print your certificate; even if you do not have a working printer, make sure to complete this form

• Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs.

Post-course Learning Assessment This assessment must be completed if you are certified by BOC, CSCS

or NSCA

Question 1

What is considered to be functional range of

motion for knee flexion?

Question 2

When assessing ankle range of motion for

dorsiflexn, how far away should the client

stand from the wall?

http://www.exerciseetc.com/



reserved. 15

Question 3

When squatting correctly, the patella should

track over the _____ toe.

Question 4

True or False

When landing after a jump, the client should

land on the balls of the feet with the chest

located directly above the feet.

Question 5

The proper amount of strides per minute in

order to run efficiently should be ______.



reserved. 16

Correct Your Work:

Answer Key

1. 0-120 degrees

2. 6 inches

3. 2nd or 3rd

4. True

5. 90-96/min

Make sure to keep this assessment with your other

recertification documents for 4 years. Questions about

any answer? Email us at: [email protected]

PLEASE NOTE:

• Remember to complete this

webinar and print the certificate

by December 31 of this year.

• Certificates with next year’s

date may not be accepted by

your credentialing organization.

mailto:[email protected]



The Knee: Top Trends in Training - Exercise ETCexerciseetc.com/file/knee-top-trends.pdf · The...

Documents

Transcript of The Knee: Top Trends in Training - Exercise ETCexerciseetc.com/file/knee-top-trends.pdf · The...