These four exercises are effective in preventing substantial injuries in orienteerers if performed at least twice a week:
- one-leg stance
- runner’s pose
- one-leg heel pose
- one-leg side hop
62 adult male and female elite orienteerers (Sweden).
Randomised controlled trial.
- 4 exercises on neuromuscular control, balance, jumping:
- one-leg stance
- runner's pose
- one leg heel raise
- one leg side hope (3 difficulty levels)
- progressed every 2 weeks
- 4 times a week
- 14 weeks
- trained as usual
A number of substantial lower limb injuries (from foot to hip), average substantial injury prevalence, the incidence of ankle sprains.
substantial injury – injury resulting in a moderate or severe reduction in training volume or performance, or ceasing of training
Injury data were collected using the Oslo Sports Trauma Research Center (OSTRC) Overuse Injury Questionnaire sent every 2 weeks (via text message) for 14 weeks. Also asked about training volume, frequency of exercises and ankle sprains occurrence.
- 64 substantial injuries happened over 14 weeks. 66% during a competitive season. 55% of injuries were in the foot, 22% in the lower leg.
- No significant difference between intervention and control groups for the number of substantial injuries or number of ankle sprains.
- But when participants from the intervention group were divided into high (2 or more times per week) and low compliance (less than 2) sub-groups, there was a significant difference in substantially injured orienteerers with 65% reduced injury risk, and a number of substantial injuries with 64% reduced injury risk, between control and high compliance sub-group, respectively.
- No significant differences occurred between control and low compliance sub-group. In the intervention group, a significantly higher proportion of low compliance orienteerers were injured than high complying orienteerers.
Take home message
Halvarsson B, von Rosen P. Could a specific exercise programme prevent injury in elite orienteerers? A randomised controlled trial. Physical therapy in sport. 2019 Nov 1;40:177-83.
Clinical trial registration 4-1645/2017.