Preventative exercise plan for high school lacrosse athletes, to decrease the risk of receiving some of the sport’s most common injuries.
Areas of Most Contact:
- Quadriceps/Hamstrings/Calves
- Upper Back Muscles (trapezius/rhomboids)
- Abdominal Muscles (rectus abdominis/obliques)
- Latissimus Dorsi
Common Injuries:
- Ankle/Knee sprain
- Concussion
- Wrist fractures
- Hip Flexor strain
Exercise Plan:
Ankle Circles
- 15 reps one direction, 15 reverse (1 set each foot)
Single Leg Balance
- 30 second hold for each leg (2 sets)
Knee Extension
- 10 second hold 8 times each leg
Lunges
- 15 each leg (2 sets)
Mountain Climbers
- 30 seconds (2 sets)
Seated Straight Leg Raises
- 10 each leg (2 sets)
Single Knee to Chest Stretch
- 30 second hold (2 sets each)
Hip Flexor Stretch
- 15 second hold each leg (5 sets)
Wrist Flexion/Extension
- 15 second hold (do each 4 variations once)
Exercises gained from:
https://myhealth.alberta.ca
https://health.clevelandclinic.org
https://www.healthline.com
#physicaltherapy #pt #sportsinjury #injuryprevention #lacrosse
