What is a sports injury? “Sports injuries result from acute trauma or repetitive stress associated...
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Transcript of What is a sports injury? “Sports injuries result from acute trauma or repetitive stress associated...
PREVENTING SPORTS
INJURIES
What is a sports injury?
“Sports injuries result from acute trauma or repetitive stress
associated with athletic activities. Sports injuries can
affect bones or soft tissue (ligaments, muscles, tendons).”
Sports injury statistics
There are over 22 million injuries a year and the number is climbing.
During the 2008/2009 Guinness Premiership Rugby season there
were 769 recorded injuries, an average of 2 injuries per match.
© Nuffield Foundation 2010
Sports injuries
Which sport do you think is most dangerous?
Playing sport and doing regular exercise is good for your health, but can sometimes result in injuries
Most people will only experience minor sport-related injuries such as cuts and grazes, bruises or blisters
Pain, swelling and restricted limb movements are fairly common
Affected areas can include: muscles bones ligaments (thick bands of tissue that
connect one bone to another) tendons (tough, rubbery cords that link
muscles to bones) joints – the hips, elbows, ankles and knees cartilage (tough, flexible tissue that
covers the surface of joints and allows bones to slide over one another)
WHY SPORTS INJURIES HAPPEN Sports injuries can be caused by: an accident not warming up properly before exercising using inadequate equipment or poor technique pushing yourself too hard (overtraining)
DOCTOR MAY DESCRIBE A SPORTS INJURY AS: a sudden injury – which is the result of
a sudden impact or an awkward movement
an overuse injury – which develops over time as a result of overusing certain parts of the body or poor technique
© Nuffield Foundation 2010
Which group of sports leads to most injuries?
Sports injuries
Is it the most dangerous?
SportAthleticsGymnasticsBall sport with racquet/bat/stickBall sport without bat etcCombat sportShooting/archery/dartsWheel/motor/cycle/ roller skating
Animal sport/ridingWinter sportWalking/climbing/cavingWater sportAir sportExercise/fitness/weight liftingOtherTotal
TREATING SPORTS INJURIES You can treat most minor sports injuries
yourself by resting the affected body part and using over-the-counter painkillers
More serious sports injuries, such as a broken bone, torn ligament or damaged cartilage, will require specialist advice and treatment from doctors, surgeons or physiotherapists
PREVENTING SPORTS INJURIES Not all sports injuries can be prevented, but
you can reduce your risk of getting injured by:
warming up properly not pushing your body using recommended safety equipment receiving coaching If you start a new sport or activity, get
advice and training from a qualified healthcare professional or sports coach
PREVENTION Injuries are prevented by:
Identifying risk factors Addressing risks with preventive measures
PREVENTION PROGRAM A comprehensive prevention program
includes:Pre-sports PhysicalAppropriate clothing and footwearRespecting your environmentUsing proper EquipmentProper CoachingGetting in shapeDon’t Overdo ItStructure your workout properlyLearn Proper Technique
HAVE A PRE-SPORTS PHYSICAL Performed by a qualified doctor Assess overall health Detect conditions that might cause
injury Detect conditions that may disqualify
the athlete from participation Assess fitness for chosen sport Make recommendations for the exercise
program
APPROPRIATE CLOTHING & FOOTWEAR Makes exercise safer and more
enjoyable Keeps body temp. at comfortable
level Footwear
Correct shoes for your sport/activitySocks to prevent blisters and add
support/cushion
RESPECT YOUR ENVIRONMENT Watch weather - overheating and
overcooling Athletes may become too hot or too cold
depending on temperature, humidity, and wind conditions
USE PROPER EQUIPMENT If activity requires equipment, make
sure it is in proper working order Protective equipment such as helmets,
mouth guards, shoulder pads, etc. should be used as well
GET PROPER COACHING Qualified coaches should be trained
to improve athletic skill and prevent injuries
Proper instruction is especially important in high-risk sports (e.g. gymnastics, football, etc.)Also important in lower risk activities
where improper technique could lead to overuse injuries (e.g. running, tennis, etc.)
Coaches should be certified in their sport by a national association
GET IN SHAPE Improves healthReduces the risk of injuryEnhances performance
Improves heart-lung endurance, strength, flexibility, body composition, etc.
DON’T OVERDO IT “too much too soon” is one of the main
causes of injury Injuries can develop when frequency,
duration, or intensity is suddenly increased
CASE STUDY: A CHRONIC KNEE INJURY An interesting example of this process of diagnosis
and treatment in my coaching experience comes from an athlete with a chronic knee injury. I took her to a sports-injury specialist and he diagnosed her complaint as Chrondomalacia patella, which, translated into English, means is inflammation of the underside of the patella and softening of the cartilage which causes a roughening on the underside of the knee and thus pain. The cause of the injury was pinpointed to the athlete's gait while she was running. Specifically, there was over-pronation at the foot and instability at the hip, both of which were leading to excessive internal rotation at the knee.
The physiotherapist prescribed complete rest from running and any activity that aggravated the problem. This would allow the knee to heal. In addition, orthotic inserts for the athlete's running shoes were prescribed to control the excess pronation and a strengthening programme was prescribed for her legs, hips and abdominals to help stabilize her pelvis and control the internal rotation. Thus her treatment plan and exercise programme were related to eliminating the cause of the injury.
As her coach, I supervised her strength workouts to ensure she performed the exercises correctly and increased her strength in the relevant areas over the following weeks. As I've said, injury rehabilitation training is goal-related. The physiotherapist sets the specific goals - in this case, improving leg, hip and stomach strength - but it is the coach's job to encourage the athlete to achieve the goals. Because you are still closely involved, the athlete will feel you are still the coach, even though he or she is injured. Part of a coach's job is to help his athletes recover to full fitness after injury, not simply to train them when they are 100 per cent healthy.
THE 10 PHASE APPROACH TO
REHABILITATION
THE 10 PHASE APPROACH TO REHABILITATION1. Structural Integrity2. Pain - Free Joints and Muscles3. Joint Flexibility4. Muscular Strength5. Muscular Endurance6. Muscular Speed7. Muscular Power8. Skill Patterns9. Agility10. Cardiovascular Endurance
THE 10 PHASE APPROACH TO REHABILITATIONStructural Integrity
Pain-Free
Joint Flexibility
Strength
Endurance
Speed
Power
Skill Patterns
Agility
Cardiovascular Endurance
THE 10 PHASE APPROACH TO REHABILITATION
Structural Integrity surgery immobilization rest
Pain - Free Joints and Muscles ways to diminish pain
immobilization therapeutic modalities cryotherapy graded exercise (quad sets, isometric
contractions..)
THE 10 PHASE APPROACH TO REHABILITATION Joint Flexibility
Decreased joint flexibility results from: muscle spasm, pain (Therapeutic exercise with
cold) connective tissue adhesions (Therapeutic
exercise with heat)
THE 10 PHASE APPROACH TO REHABILITATION
Muscular StrengthMust perform a progressive resistive exercise on a
regular basis. Each side of the body should be worked
independently.Once strength in the injured side is 90% of the
non-injured side, emphasis moves to the development of muscular endurance.
THE 10 PHASE APPROACH TO REHABILITATION
Muscular EnduranceStationary bikeRunning when tolerated (jog 400 meters first day
and increase by 400 meters each 1 or 2 days)When athlete can run 1 mile emphasis should
move to next phase
THE 10 PHASE APPROACH TO REHABILITATION Muscular Speed
high intense stationary bike
Cybex Muscular Power
Isokinetic deviceshigh- speed resistive work
THE 10 PHASE APPROACH TO REHABILITATION Skill Patterns
Participation in team drills at 2 speed Sport-specific skill patterns
Agility Participation in team drills at 3/4 speed to full
speed skill patterns are performed quickly and
speedily Cardiovascular Endurance
develop creative ways to maintain cardiovascular endurance throughout rehab.
THANKS