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What
is a PCL injury?
How can I prevent a PCL Injury?
Improving Sports Performance
PCL injury rehabilitation for athletes
How can I prevent
a PCL Injury?
Athletes can take three steps to reduce their risk of PCL injuries:
- Training and conditioning
should be a year-round program. Skill drills and strength and flexibility
exercises will enhance balance and coordination so you will be ready
when the season starts.
- Make strengthening
exercises for the hamstrings and quadriceps muscles a regular part of
your conditioning program. To stretch the quads, stand and use a wall
or table for support. Lift one leg and pull your foot towards your buttocks.
Hold for five seconds, then release the foot and stand straight. Repeat
six to ten times on one side, then turn and repeat on the other side.
- To stretch the
hamstrings, sit with one knee bent and the other leg extended, toes
pointing to the ceiling. Lean forward until you feel a stretch. Hold
for five seconds then return to your original position. Repeat six to
ten times on each leg.
- Practice proper
landing technique (from a jump) and learn to do cutting maneuvers in
a crouched posture with a slight bend at the knee and the hip.
Improving Sports
Performance
The key to improving sports performance after a PCL injury is proper a
rehabilitation program, and adhering
to some of those same principles after the injury is gone.
Keep in mind that
the single most important aspect of improving performance is stretching
before and after you step onto the field, court, ice, or golf course.
Benefits derived from stretching include:
- increased physical
efficiency and performance
- decreased risk
of injury
- increased blood
supply and nutrients to joint structures
- increased coordination
- improved muscular
balance and postural awareness
- decreased risk
of lower-back pain
- reduced stress
- enhanced enjoyment
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