In most cases, Kinesiophobia and confidence are intertwined. Knowing this, there are things we can do from training perspective that will have a huge impact on both confidence and kinesiophobia. First and foremost is single limb training. Before we get into the training aspects, let's first look at some facts about single limb training.
- Weakness and fatigue in in single limb training adds to increased risk of injury - Brazen et al Clin J Sport Med 2010 showed that SL fatigue resulted in increase in ground reaction forces and peak valgus angles which is correlated to injury risk.
- Single limb performance is the best indicator of risk - Myer et al Am J Sports Med 2012 showed that single leg hop is a better predictor of how one will move in sport and therefore be a better predictor of risk.
- Single limb performance is a better indicator of athletic performance - Kristinaslund et al Am J Sports Med 2013 showed that single limb performance was a better indicator of athletic performance than bilateral testing.
- Movement in the frontal plane during single limb performance is a good indicator of risk - Stearns et al Am J Sports Med 2014 showed the magnitude of motion in the frontal plane during single limb performance is directly correlated to risk.
- The variance in strength and motion between the right and left leg (limb symmetry index) in single limb performance is a good indicator of risk - Rohman et al Am J Sports Med 2015 showed if there is a >15% variance in closed kinetic chain strength or movement in single limb performance there is an increased risk.
- Early initiation of single limb training starts to build confidence. Something as simple as weight shifts or single leg stance starts to build the athletes confidence in the affected limb.
- Early initiation of single limb training starts to build strength in closed kinetic chain. According to the studies above, single limb performance is associated with risk and more indicative how one will participate in sport. Closed kinetic chain strengthening (single leg squats) vs. open kinetic chain strengthening (leg extension) has much more carry over to sport.
- Single limb training builds whole kinetic chain sequencing. The quads, hamstrings, etc rarely function in sport in isolation. Normally the core, upper thoracic spine, gluts, and lower limb are all active during athletic activity. Training in upright single limb activities creates motor unit recruitment and muscle sequencing that is more associated with sports participation than open kinetic chain or activities on a table.
- Single limb training limits compensations associated with bilateral training. When only training bilateral closed kinetic chain activities (like squats vs. single leg squats) one can hide compensations. Squatting motions with a lateral shift can change recruitment patterns by up to 45% in the limb that is being shifted away from and this may further decrease limb symmetry index.
Thank you all for following our post, we are extremely grateful for your support. From my family to yours, we wish you and yours a very Merry Christmas.