The document discusses impact knee and ankle injuries in gymnastics. It notes that these types of overuse injuries affect thousands of gymnasts worldwide and are a major problem that is getting worse. The document outlines several contributing factors, including a lack of understanding of workload management principles, the evolving difficulty of skills and equipment, and cultural resistance to prioritizing basics over new skills. It then details some of the most common knee and ankle injuries at different age ranges. The document concludes by discussing prevention methods, including radical communication, workload management, physical preparation, proper landing and skill technique, prehab, and managing injuries when they first occur.
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Why spend a whole lecture on this?
We should spend a whole month on this!
Without a doubt one of the top 3 topics that
plagues gymnasts, coaches, and medical providers
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Research and every day coaching experience
is pretty clear on this
• Impact overuse knee and ankle injuries affect 1000’s of
gymnasts worldwide
• Not only is it a problem, it’s getting worse despite our
efforts
• It’s have a huge negative impact on athlete health,
training progress, and gymnasts quitting the sport
What’s Going On?
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Many, many factors interacting
• We do not understand and use work load
science, periodization, and formalized
strength principles well enough
• Gymnastics is hard.
• Skills + Equipment Evolves = More Force per
rep
• 8.8-14.9x Body Weight Recorded Floor
• 23x Body Weight (!?) at ankle joint
Why Is It Such An Issue?
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• Sport Evolves = More Reps per skill and hours
per week
• We work with KIDS! ( Yes 18 is still a kid )
• Cultural Resistance
• Basics + Technique > Throwing New Skills
• Delay Specialization
• Off Season
• Interdisciplinary Team > Coach Doing All
• Flexibility
• Strength and Conditioning
Why Is It Such An Issue?
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Same Song, Different Dance?
Sever’s
Achilles
Tendinopathy
Stress Rxn
ACL / Meniscus
Tear?
Stress Fracture or
OCD?
8 - 1 2 Ye a r s O l d
M o s t V u l n e r a b l e A r e a
= G r o w t h P l a t e
1 2 - 1 6 Ye a r s O l d
M o s t V u l n e r a b l e A r e a
= Te n d o n / B o n e
1 7 + Ye a r s O l d
M o s t V u l n e r a b l e A r e a
= B r o k e n D o w n
Te n d o n / B o n e / C a r t i l a g e
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Same Song, Different Dance?
Osgood
Schlatters
SJL Syndrome
Patellar
Tendinopathy
Stress Rxn
ACL / Meniscus
Tear?
Stress Fracture or
OCD?
8-12 Years Old
Most Vulnerable
Area = Growth
Plate
12-16 Years Old
Most Vulnerable
Area =
Tendon/Bone
17+ Years Old
Most Vulnerable Area
= Broken Down
Tendon/Bone/Cartilage
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What Are The Most
Common Injuries? – Knee
Osgood Schlatters – Bone Inflammation of
Growth Plate Where Quad Attaches
Sinding Jarson Lohanssen – Bone
Inflammation of Growth Plate Patella
Stress Reactions/Fractures – Bone
Inflammation progressions to cracking
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What Are The Most
Common Injuries? – Knee
OCD – Break Down cartilage inside knee
joint
Meniscus – damage to shock absorbers
of knee joint
ACL/Other Ligaments – failure of
supporting structures around knee
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What Are The Most Common
Injuries? – Ankle
Severs– Bone Inflammation of
Growth Plate Where Achilles
Attaches
Stress Reactions/Fractures – Bone
Inflammation progressions to
cracking
Talar Dome OCD– Cartilage break
down in ankle joint
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Is There Any Hope For Gymnastics? Prevention Methods
After 6 years of geeking out… here are the only things I
have seen honestly move the needle on injury rates
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What is the major overlapping factor?
Tissue
Capacity
Tissue
Load
Load
Load
Load
Tolerance
Tolerance
â–˛
Capacity
â–Ľ
Load
(For optimal adaptation)
Research ArticlesResearch Articles23-28
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Radical
Communication
You can not bring technical solutions to
cultural problems
Environments that do not have mutual trust,
positive role modeling, and community
support will not have success in injury rate
reduction
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Radical
Communication
How do you build this?
”People believe what you do, not what you say”
Daily conversations, habits, choices
Patience, work, patience, work…. Patience and work.
LISTEN when someone says pain starting and modify
If really a fear, motivation, or misalignment of goals… have
the harder conversation.
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Proper Landing
Technique
There’s no way around it…
We HAVE to change how gymnasts land
Not Ideal
• Knee Dominant
• Upright Torso
• Hips Tucked Under
• Knees Together
• Lack of hip angle
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Proper Landing
Technique
Not Torn ACL > Not “Pretty”
More Ideal
• Hip Dominant
• Angled Torso
• Spine More Neutral
• Knees Hip Width
• Hip Angle
encouraged for
glute and hamstring
deceleration
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Proper Skill
Technique /
Readiness
Is this Yurchenko/Full/Dismount
REALLY ready for hard today…
Helpful guidelines we use
• Must perform 7 in mock competition setting before and during
meet weeks
• “Not happening in 3, not happening today” in practice or meets
• Health > Score, Medal, Social Media, etc. Period.
Accidents still happen and things go wrong, but much is preventable!
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So What Do I Do
When Someone
Starts to Have
Pain?
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11 Steps (no pun intended)
1. Reduce Impact Volume
2. Early Medical Care
3. Patience
4. Manage Soft Tissue
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5. Nightly Ice and Compression
6. Land Properly
7. Rebuild Local Strength
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8. Rebuild Impact Volume
9. Build Leg Strength
10. Correct Technique
11. Track Growth
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28. References
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