I’m sure many of you out there have heard of the acronym “RICE” which is used by athletes all over the world post acute injury. Where the R = Rest, I = Ice, C = Compression and the E = Elevation. One other very important letter can be added to this acronym which can have a huge impact on the athletes sporting career and well being…that letter is P…changing the acronym to “PRICE” with the P representing Prevention.
If we can prevent or at least minimise an athlete’s potential for injury our work as sports physiotherapists is half done.
The International Federation of Associated Football (FIFA) recognized this and developed an injury prevention warm up program known as “FIFA 11+” mainly to prevent ACL (Anterior Cruciate Ligament) tears. The program is divided into 3 Sections:
- Part 1: focusing on slow speed running exercises with active stretching and player contact.
- Part 2: Six sets of exercises each with 3 levels of difficulty focusing on core and leg strength, balance and plyometrics.
- Part 3: Moderate to high speed running exercises combined with planting/cutting movements.
To download the full program please visit the FIFA 11+ site http://f-marc.com/11plus/home/
Things to remember: you need to be 14 yrs and older to start using the FIFA 11+ program and always use proper technique during all of the exercises, focusing on your form and posture.
For a prevention program to be beneficial it needs to be done at least twice a week and the exercises should be sport specific focusing on plyometrics, balance and strengthening.
So till next time remember…Prevention is better than Cure!
BY: Andrew Savvides