![]() Therefore, make sure your knee is more bent during the turning phase of the exercise. So lets start by easing your way into the exercise.įirstly, on a pivot, injuries most commonly occurs when the knee bend is minimal. We can start to build the body’s strength and resistance during these movements, therefore, should we get caught up in the same movement when we are doing reactive pivots or superhero moves in combat training or during the fight, our body will be ready to handle that situation without snapping. If we do it do it during a drill environment, our body starts to learn how to do that movement most efficiently. Sounds all grim and gloomy when it comes to injury for shuttle runs, so why the heck should we do it? It also shows that the harder the surface, the higher chance of getting hurt too!² An over-exaggeration of pivoting or lateral forces may result in sprains or tears to those structures.Ī study has found, that the faster the sprint, the higher the pivoting force, leading to a higher risk of injury.¹ To prevent side to side movements, you have structures such as ligaments and meniscus to absorb and correct the forces going through the knee to ensure it moves front and back. Our knee joint is a hinge joint, which essentially means it only has one plane of movement, front and back. To explain further, we have to explain the structures of our knee. So we are going to focus this blog on the knee. Therefore by addressing the prevention techniques for the knee, we should also be able to eliminate factors that cause injury elsewhere. Injuries from shuttle runs are commonly seen in the knee, however, they can also include lower back strains and rolled ankles. It has also been suggested for a while that shuttle running is great for injury prevention in all ages from kids to adults.Īs a fast-paced training drill involving change of direction, pivots and acceleration/deceleration, injuries can occur during the drill itself. Burn calories faster, improve anaerobic fitness and is as effective as moderate intensity continuous exercise in losing body fat. It is clear high intensity interval training (HIIT) is useful, and shuttle running is a great addition to your training routine. Shuttle running, (aka court sprints, beep test, suicide runs) is a simple and easy exercise with loads of benefits! This includes building your speed and agility, increase your conditioning fitness, as well as strengthening up your muscle structures around your lower extremities. Shuttle running, knee injuries, and how you are going to prevent it.
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