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Cross links. How to avoid tearing them?

Krusteniskās saites. Kā izvairīties no to plīsuma?


How to avoid tearing them? What is a serious injury with a long recovery in sports...

Answer: by training hamstrings and calf muscles with special exercises.

Look at the pictures: this anatomy - a solid "hinge" of tendons - is a real power node, which, together with the anterior thigh muscle, not only provides powerful leg work, but also helps the cruciate ligaments to stabilize the knee. As long as all structures are well trained.

That's not all, because there are enough moments in the foot and pelvis that depend on the stability of the knee.

Summary: Targeted calf and hamstring training strengthens the knee joint in incredible ways.
But doing intense sports with weak leg muscles is as safe as driving on ice in winter with summer tires.

Of course, it is impossible to completely avoid injuries in sports, no matter how physically prepared we are.
However, the greater strength of the surrounding muscles and connective tissue reduces the chance of cruciate ligament rupture from, say, 70% to 30%.

And for the athlete, this is enough to mean "successful escape".
Not - one, two, or even three severe injuries-operations-rehabilitation, but - NONE.


- better and more agile sports movement technique;
- abilities of movement sharpness;
- muscle and tendon structure and tone -

mostly do not even allow the leg or the whole body to get into a dangerous position when the foot/lower leg is fixed, but the body continues to move rapidly, does sharp braking, rotation or fall.

The exception, of course, is unexpected traumatic contact with an opponent. But even then, strong tendons, when the reflectors shrink, protect the athlete's knee/shin a little more from twisting or unfolding.

Good to know:

- fast-fatiguing and weak hamstrings are the main reason why we cannot "pull our legs" at the end of the game, which contributes to trauma;
- strong and explosive calf muscles improve the style and quality of the underfoot, because they absorb better or sharper, or allow the athlete to improvise more skillfully in his movements;

- during the athlete's period of rapid growth, the calves, Achilles tendon and hamstrings are stimulated and stretched at the same time carefully, regularly and correctly. And the development of the body should never be left to its own devices - as it happens;
- the greater the athlete's mass, the greater the power of the legs must be.

What can be done:

- train all thigh muscles twice in ten days: quadriceps, and especially hamstrings and adductor muscles, both in complex and isolating exercises.
In various load regimes suitable for age and health. Also, far BEYOND the usual "mass" style of fitness, when the muscles simply "burn". And biomechanically correct;

- regularly work "on calves/feet". If the ankle strongly tilts inward, special exercises must be performed at least four days a week;

- if there is a lack of flexibility in the back/hamstrings - they must be stretched every day;

- straight kicks/jumps with an active "overtaking rake" should be performed. Also depth jumps from elevation.

Working in such a sharp mode improves the molecular structure of both tendons and knee ligaments, making them stronger;

- at least once a week, maximum speed tasks must be performed, if possible - also short sprints, in which both the knee and hip joints are bent-straightened back and forth very intensively;

- it is necessary to teach the athlete perfect movement skills in time. At least run, jump, and coordinate hands with legs.
But first by testing him.

    The demands of the sport are as strong hamstrings as possible.


    Physical preparation training according to a modern, professional and cyclically structured program throughout the year.

    Article prepared by H.Rodke Sports Service


    In order to avoid cruciate ligament rupture, in addition to coach H. Rodke's instructions, DYNASTY recommends:

    - during training use sports support for the knee , which:

    • activates the muscle,
    • Stabilizes and relieves the knee
    • The knee pad cushions and diverts pressure from the knee vertebra
    • Side fenders and pressure points provide road control
    • Anatomically designed with built-in grip zones that firmly fit the knee while allowing maximum freedom of movement

    If the cruciate ligament rupture has already occurred, after ligament surgery we recommend:

    Orthotics for stabilizing the knee joint - SecuTec GENU

    • SecuTec Genu is extremely light.
    • The narrow aluminum frame is anatomically shaped, flat and close fitting.
    • The special frame construction takes care of simple and comfortable adjustment to the geometry of the leg, keeping the joint levels
    • The specially hardened aluminum alloy makes the frame very light, stable and formable.
    • The orthosis can be placed on the leg from the front.
    • Depending on the physiology of the therapy, it is possible to fix the orthosis on the leg in the set position without any problems. Since the orthosis has a 4-point safety system, the biaxial joint is maximally stable.
    • Joints that are protected from dirt and wear have a cushioned 0° flange.
    • The breathable and skin-friendly padding is treated with a non-slip coating and can be easily assembled and disassembled for cleaning.
    • To adjust it to the individual width of the knee (in case of swelling), condyle pads of different thicknesses are used.
    • Freely positioned condyle pad prevents skin irritation.
    • The strap loops can be locked in two positions for easy donning and are movable on the sides to adjust the position of the straps to the geometry of the legs.
    • It is possible to change the height of the attachment of the lower strap closer to the joint to adapt it to the shape of the lower leg.
    • In PCL care, the proximal strap to the joint should be folded ventrally. An additional strap should be used in the care of complex instability.
    • Bending and straightening can be adjusted individually (Bending: 0°, 10°, 20°, 30°, 45°, 60°,75°, 90°, 120°), (Straightening: 10°, 20°, 30°, 45°)