Exercise program to strengthen gluteal muscles in 10-12-year-old figure skaters: injury prevention guidebook for coaches
Sakhina, Elmira (2021)
Sakhina, Elmira
2021
Julkaisun pysyvä osoite on
https://urn.fi/URN:NBN:fi:amk-2021120623886
https://urn.fi/URN:NBN:fi:amk-2021120623886
Tiivistelmä
The aim of the thesis was to develop an exercise program for figure skaters, aged 10-12, to maintain and improve gluteal muscle strength to reduce the risk of future injuries. The exercise program is based on evidence and guidelines. The exercise program is included in a guidebook and will be used by the coaches of KooKoo Jäätaiturit. The operational thesis consists of both theory and practice. Theory part of the thesis was gathered through literature searches about figure skating and anatomy. Evidence for the guidebook was gathered through searches about figure skating injures, risk factors, injury prevention, and resistance training. Literature was gathered using two databases, PubMed and SamkFinna. Based on literature and guidelines a guidebook was formed as a product of this thesis. It included information about figure skating, injuries, injury prevention, risk factors, and an exercise program to strengthen gluteal muscles. Exercises were selected based on electromyography research, and the selected exercises mimic movement patterns of figure skating. Guidebook was piloted with skaters and coaches of KooKoo Jäätaiturit. In figure skating overuse injuries are more common compared to acute injuries. Back and lower limb injuries are more common due to the characteristics of the sport. Off ice training including balance, coordination and strength training could reduce the risk of injury. Specific strengthening exercises for trunk, hip, and lower extremity could benefit figure skaters to prevent injuries and enhance performance. Focus should be placed on strengthening the transverse abdominis, multifidus, and gluteal muscles followed by balance and power training.