PILATES TRAINING PROGRAM FOR FEMALE RINGETTE PLAYERS: PREVENTING KNEE LIGAMENT TEARS AND RUPTURES
Saisaari, Elviira (2016)
Saisaari, Elviira
Satakunnan ammattikorkeakoulu
2016
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Julkaisun pysyvä osoite on
https://urn.fi/URN:NBN:fi:amk-2016112417147
https://urn.fi/URN:NBN:fi:amk-2016112417147
Tiivistelmä
The purpose of this thesis was to plan a Pilates training program for girls to prevent knee ligament injuries among young ringette players. The aim was to plan an effective program that is different to the sport-specific training of ringette. This material was collected through literature review and the thesis method is practice based. Practice based thesis has a literature part and a product.
Injuries in ringette are common even though contact is prohibited. Most of the injuries occur to upper or lower extremities. Most common injuries within 16 to 17 years old players’ are knee injuries.
Knee is a stable joint which is supported by the joint structure, ligaments, tendons and muscles. The knee joint is quite simple and the range of motion is quite limited. To reach the needed stability the supporting muscles need to be strong and active. In relations to knee strong gluteal, thigh and calf muscles are required.
Knee injuries can happen in a various ways. It can be for example a sudden weight shift from leg to another, twist to the knee or a sudden stop. There are some ligaments that are more prone to injure than others. These ligaments are the anterior and posterior cruciate ligaments and lateral collateral and medial collateral ligaments.
Knee injuries can be prevented to some extent. Proper warm up before exercising, strong and flexible muscles are prevention factors. Also it is important to improve and maintain good balance and agility of the lower extremities. Pilates is a type of therapeutic exercise that can be used in the prevention and rehabilitation of musculo-skeletal disorders. Pilates for example develops and increases strength, flexibility, endurance, body control and awareness.
Injuries in ringette are common even though contact is prohibited. Most of the injuries occur to upper or lower extremities. Most common injuries within 16 to 17 years old players’ are knee injuries.
Knee is a stable joint which is supported by the joint structure, ligaments, tendons and muscles. The knee joint is quite simple and the range of motion is quite limited. To reach the needed stability the supporting muscles need to be strong and active. In relations to knee strong gluteal, thigh and calf muscles are required.
Knee injuries can happen in a various ways. It can be for example a sudden weight shift from leg to another, twist to the knee or a sudden stop. There are some ligaments that are more prone to injure than others. These ligaments are the anterior and posterior cruciate ligaments and lateral collateral and medial collateral ligaments.
Knee injuries can be prevented to some extent. Proper warm up before exercising, strong and flexible muscles are prevention factors. Also it is important to improve and maintain good balance and agility of the lower extremities. Pilates is a type of therapeutic exercise that can be used in the prevention and rehabilitation of musculo-skeletal disorders. Pilates for example develops and increases strength, flexibility, endurance, body control and awareness.