David Tilley:
Last week in Part I of this post I outlined my thoughts on what some contributing factors may be to a gymnast suffering an Achilles tear. …
… I personally feel that daily integration of pre-hab into training is an essential part of training in order to make sure that gymnasts stay healthy, perform at their best, and have a lengthy career. …
1) Be Smart About Training, and Know Signs of Injury Starting
By far the biggest preventative method coaches and gymnasts can use is to remember that there are many times during gymnastics where it may be more beneficial to train smarter, not always harder. …
2) Working on the Soft Tissue of the Calf Muscles, and Ankle Joint
… work on the soft tissue/ joint mobility for the ankle and calf muscles.
The first easiest way is to use a dense foam roller or PVC pipe wrapped in tape (a bit less forgiving) to roll out some of the tightness in the calf. …
3) Use Proper Stretching of The Gastrocnemius and Soleus
The easiest way I have found for gymnasts to correctly work on their calf stretching (other than the typical calf stretch in a warm up) is to use the end of a beam base.
The same type of stretch can be done with a bent knee to target the solues muscle.
4) Pro-Actively Addressing Flat Feet/Excessive Pronation, and Single Leg Stability5) Work on Hip Flexor and Quadricep Soft Tissue Mobility
Another area that tends to become chronically tight and restricted on gymnasts are the hip flexors and quadricep muscles …
6.) Use Proper Jumping, Landing, and Impact Mechanics
Concluding Thoughts
… I’m sure as many people read this more ideas will come up about things I did not touch on. Areas like equipment, the code, other structural biomechanics, and proper training certainly can be expanded on. The concept of some gymnasts not having enough muscular strength and development to handle the forces of gymnastics is an entirely different topic …
read much, much more – Hybrid Perspective – Combating Achilles Tears In Gymnastics (Pt II): Pre-Hab Techniques and How To Help Possibly Reduce Injury
David Tilley PT, DPT is a Physical Therapist at Bay State Physical Therapy in Salem MA and a women’s optional gymnastics coach for North Shore Wildcat’s in Beverly MA.
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