PEWAMO WESTPHALIA INJURY CLINIC REVIEW
Thanks to everyone at Pewamo Westphalia who attended our Injury Prevention Clinic. We appreciate that you all took time from your schedules to learn how you can be safer athleltes and lower your risk for season ending injuries. We feel strongly that an educated athelete will be a safer athelete. We hope you all learned something at the clinic that you can pass on to your teammates and friends.
injury clinic 033The dynamic warm up, stretching exercises, balance exercises, and core strengthening exercises will all have videos put up this week showing proper form and technique. Please check out our YouTube site for these videos. We also discussed that PW has a great website with links to the Pirate YouTube page that showcases core exercises, dynamic warm up, foam rolling, and plyometrics.
Here is a sample from the Clinic if you didn’t get a chance to attend.
Why use a Dynamic Warm up?
Studies on injury prevention throughout the sports medicine community indicate that dynamic warm ups are an essential component of injury prevention and are more effective in preparing the body for athletic activity than static stretches.
Dynamic warm ups are recommended at the start of any practice or competition.
Static stretching alone prior to activity has been shown to actually inhibit muscle power for up to an hour after stretching by “turning off” the nervous system.
Static stretching is beneficial after athletic activity to restore length and range of motion to joints and muscles that may have become overused or tight during the
activity but are not recommended as a warm up exercise.
Areas we have found High School Athletes deficient in that lead to injury
Poor trunk strength and endurance- both abdominals and back muscles
Poor movement patterning: knees knocking when jumping, poor bending mechanics
Poor posture: slouched sitting posture with tight chest muscles and tight hip flexors
Poor dynamic balance
How good is your trunk strength?
Plank Hold
| Rating | Male | Female |
| World record | 33 min | 33 min |
| Exceptional | 6:30 min | 6 min |
| Very Strong | 240-390 sec | 240-360 sec |
| Strong | 120-240 sec | 120-240 sec |
| Healthy | 60-120 sec | 60-120 sec |
| Acceptable | 30-60 sec | 30-60 sec |
| Weak | 11-29 sec | 11-29 sec |
| Very Weak | 1-10 sec | 1-10 sec |
Stomach Chest Raise
| Percentile | Male | Female |
| 75th | 187 | 173 |
| 50th | 124 | 99 |
| 25th | 67 | 56 |
That wraps up this review of the clinic. We had a great time and want to thank everyone in attendance. Awesome job for those atheletes that could hold the plank and trunk extension test for 3 minutes. That should be the goal for every athelete. Train hard and most of all train smart.
We routinely add new videos to our YouTube page and have Injury Prevention posts on our Facebook page so click this link and like us to learn more.