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EnglishLeonidas Papadakis | Injury prevention/rehabilitation
Injury prevention/rehabilitation »
Meniscal injury ruptures are frequent injuries in the football field. The heavy loads and the direct percussions the knee receives during training and matches increase the chances of this particular injury occurring. The following program is indicative and refers to the final stage of rehabilitation after arthroscopic surgery and if the athlete has undergone the required stages of treatment and strengthening.
Injury prevention/rehabilitation »
-Start your athlete with a warm up on a static bike combination with static / dynamic stretches to increase knee joint mobility and muscle elasticity.
-Continue with preactivation exercises to prepare the muscles.
-Perform propioception exercises to activate the C.N.S and the propioceptors.
Injury prevention/rehabilitation »
- Allow the player to perform the first stage of warm-up (low-intensity) with the team (for psychological reasons too).
- Improve the player's endurance capacity with interval training on his maximum aerobic speed
2 x 6' with 2' stop (10 '' strong run -20'' drive the ball-10'' strong run-20 '' static juggle with a ball)
Injury prevention/rehabilitation »
-At the end of the endurance program or at another time of the day (preferable) follow a strength training program with the 5 exercises of the picture
- Squats x 6 +Jump for header x 4 (superset)
- Stiff leg deadlifts 1 leg x 6 + pass with balance on 1 leg x 6 (superset)
- Wall chair statically x 10 '' + pass with side steps R-L x 2 (superset)
- Lunges on bosu R-L χ 6 + Skip & pass R-L χ 6 (superset)
- Skiping on trampoline balance on 1 leg and header x 6
- Finish the program with static stretching and Foam Roler .
