Sports Injury Prevention Program
Injury Prevention Enhances Performance
Injury prevention programs have proven to be effective at reducing the risk of injuries involving the hip, knee and ankle in athletes across a wide range of sports. Youth athletes that participate in a simple warm-up with an injury prevention focus twice a week are 50% less likely to sustain a sports related injury.
- Our Injury prevention program includes:
- Identifying correctable deficits that are known to increase injury risk
- Strength and flexibility assessment to evaluate your functional strength and flexibility using focused assessment techniques
- Run/jump landing analysis to master running/jumping and landing mechanics
- Agility testing to gain reaction and connectivity between moves
- Functional balance testing to identify asymmetries and flaws in range of motion and provide corrective exercises
At Wake Orthopaedics, we are proud to offer free injury prevention assessments to all local youth athletes at WakeMed Soccer Park and our Cary and Oberlin locations. All athletes will be sent home with a personalized injury prevention program that addresses their specific needs.
To schedule your free sports injury assessment, contact Director of Sports Rehab & Injury Prevention, Luke Hudson, PT, DPT (Oberlin, WakeMed Soccer Park) at lhudson@wakeortho.com or Dan Menday, PT, DPT (Cary) at dmenday@wakeortho.com.
FIFA 11+: A Warm-up Proven to Reduce Injuries
Injury in an athlete is no small feat. It can lead to time away from sport and friends, unwanted visits to doctors and other medical professionals, and feelings of frustration.
At Wake Orthopaedics, we believe the best way to treat injuries is to prevent them through knowledge, education and implementation of a solid warm-up routine.
To keep you playing at the top of your game, injury free, we recommend following the FIFA 11+ program. Developed and studied by the FIFA Medical Assessment and Research Center (F-MARC), the FIFA 11+ is a 20-minute, warm-up program that when performed prior to training (at least twice a week) can reduce injuries by up to 50 percent while enhancing performance when proper technique is used.
The warm-up program is divided into three parts:
- Slow speed running exercises paired with partner stretching
- Strength, balance and plyometrics exercises to strengthen to core and legs and build agility
- Moderate/high-speed running exercises integrated with cutting and pivoting movements
Prior to matches, only the running exercises should be performed. For more information regarding FIFA 11+, check out the resources below: