b'the feet shoulder width apart, push into the ball and squat to 30 degrees. Perform 3 sets of 10 reps daily.4.Hamstring Muscle Stretch: There are two effective stretching techniques for the hamstring muscle. A passive stretch is a slow progressive stretch. A PNF or contract/relax stretch is the procedure of choice for increasing both passive and active flexibility. This type of stretch involves elevating the target muscle to tension and then performing an isometric contraction of the hamstring using 20% of a maximum voluntary contraction. After holding this contrac-tion/stretch for 10 seconds, elevate the target muscle to a new point of stretch and repeat the process, allowing pain to be your monitor. The hamstring muscle crosses the knee joint and is therefore intimately connected to the knee. Increasing hamstring muscle flexibility helps the athlete maintain a more upright posture and reduces compression patella tracks vertically, reducing both stress on the intrinsicforces on the knee. Ninety degrees of hamstring flexibly is ligaments of the knee and patellar tendons. The goal fora reasonable goal. Perform hamstring stretches daily. PNF knee injury prevention and rehab is to reduce the stress onstretching techniques can be performed once per week to the ligaments of the knee by addressing muscular strengthhelp maintain the flexibility gains. Perform 3 reps on each deficits and alignment issues.side. To passively stretch the hamstring, sit on the floor with the back as flat against the wall as possible and then So, what are some effective ways to evaluate the lowerfully extend the knees. Sit in this position for 5-10 minutes extremity? A simple but valuable test is to have the athlete/ daily. patient perform a single leg stance (SLS) exercise. WithProprioceptive training is the rehab procedure of choice the athlete standing upright, have him/her balance onin addressing the lower extremity injury. This type of one leg and bend the weight bearing knee to 30 degrees.training will develop strength, balance, coordination and The practitioner should note the presence of any dynamicmost importantly, reaction time. Developing this type of genu valgus when performing this exercise. If present,kinesthetic sense is the key to injury prevention and post the dynamic genu valgus results from one or two issues: ainjury recovery. Treating your athletes lower extremity technical issue with the foot such as pronation and/or a lackissues thoroughly and efficiently will get them back in the of co-contraction between the quadricep and hamstringgame with confidence, restoring their physical as well as muscles. Both of these issues need to be addressed. Footemotional health.pronation may require a custom orthotic to support the natural architecture of the foot. This will keep the lowerReferencesextremity aligned properly and allow the foot to absorb1. Landis, S., Baker, R., Seegmiller, J (2018). International Journal of Sportsand disperse energy at impact reducing the transferPhysical Therapy. Percent of ACL injuries. https://www.ncbi.nlm.nih.gov/of impact up the kinetic chain. Lack of co-contractionpmc/articles/PMC6253749/between the quadricep and hamstring requires specific2.Lynch, S (2002). Assessment of the Injured Ankle in the Athlete. Journal rehabilitation exercises.of Athletic Training. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC164372/The following are proprioceptive, strengthening and flexi- 3. Comstock, D., Pierpoint, L., Erkenbeck, A., Bihl, J. (2017). Highbility exercises that each athlete should routinely performSchool Sports-Related Injury-Surveillance-Study. National High School in order to reduce the risk of ankle and knee injuries: Sports-Related Injury Surveillance Study, 2016-17 School Year. http://www.ucdenver.edu/academics/colleges/PublicHealth/research/1.Single Leg Stance: using a stability trainer, stand uprightResearchProjects/piper/projects/RIO/Documents/2016-17.pdf and balance on 1 leg for 1 minute. Perform 3 sets for 1 minute daily. Kurt Juergens, DC, CCSP, has been in private practice since 2.Single Leg Stance 30 Degree Squat: using a stability1989 and has had extensive post-graduate training in Sports trainer, stand upright, balance on one leg and slowlyMedicine. He owns and operates Juergens Chiropractic & bend the weight bearing knee to 30 degrees focusing onSports Rehab Center in Houston. A graduate of Texas Chiro-keeping the patella tracking in line with the second toe.practic College, Dr. Juergens was selected to be a member Maintaining knee alignment is critical. If necessary, haveof the U.S. Olympic Track and Field Trials Sports Medicine the patient gently hold on to something while doing theteam. He has also served on the sports medicine teams for exercise until they can accomplish the alignment withoutthe NCAA Track & Field Championships, ATPs Tennis Masters assistance. Perform 3 sets of 10 reps daily.Cup and U.S. Clay Court Championships. He continues to treat high school, college, and professional athletes in all fields from 3.Ball Wall Squats: with or without hand weights, positionall over the world. an exercise ball behind the back and against a wall. With www.njchiropractors.com I 17'