Injury Prevention; Principles and Application - C.O.R.E. Physical Therapy and Sports Performance

Injury Prevention; Principles and Application.

Dr. Mark Rathjen PT, DPT, CSCS

Dr. Claire Rathjen PT, DPT, SCS, CSCS

C.O.R.E. Physical Therapy and Sports Performance PC

2020

1# Mobility

“Without Mobility there is no stability”

Hips (full squat ER, Butt wink)

Ankles (knee testing DF) (multi planer stretching)

Shoulder (overhead squats, ext)

Wrists ext (front squats)

Mobility drills

Squat with Upper Trunk rotation,

Twisted lizard/Spider stretch with rotation

Dynamic piriformis and hip (foam roll and Box)

(cross leg and stride with rotation)

Shoulder lat stretching, Foam rolling all Dynamic

Dynamic Wrist and Tri- front rack,

2# Stabiliy

“Without Stability there is no good form”

Middle Traps

(Prone I Y T Shoulder Press/OH squat with bands,

Band pull apart)

Rotator Cuff (Dynamic IR and ER bands)

External Rotation hip

(ER hip dynamic squat (unilateral and Bilateral) (Hip sling shot)

Dynamic core

Multi-planer rotation and stability

3# FORM

“Without mobility and stability there is no form”

Optimal bar path,

Center of mass vs bar path

Common issues

(squat, OHP, Front Squat OHSquat jumping)

Symmetry of loading

Common injuries “Whats Causing the issue?”

SI pain ( hip flexor stretching Dynamic CORE, symmetry)

Plantar fascia pain/achilles pain (multi-planer stretching)

Golfers/tennis elbow (Eccentrics)( flossing, pinning)

Shoulder pain (GH motion symmetry) ( Pec Minor pinning/lat stretching)

This is a handout we have developed as an outline for our injury prevention seminars that we have taught over the years. This particular outline is more specific to olympic lifting and powerlifting. The principles remain true for every sport, and the lessens can’t be used across multiple platforms. At CORE we aim to be the best, to educate and to lead. Its what we do, its who we are.