Preventing Sports Injuries

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Review
1 How to treat acute injuries?
2 How to treat overuse injuries?
3 What does methods of supportive
therapy involve ?
Preventing Sports Injuries
Treatment
A. Warm-up and stretching
 Proper
warm-up before all
training and competition is a
prerequisite
for
peak
performance and for injury
avoidance
Warm-up
• Precaution against unnecessary
musculoskeletal injury and soreness
• May enhance certain aspects of performance
• Prepares body physiologically for physical
work
• Stimulates cardiorespiratory system,
enhancing circulation and blood flow to
muscles
• Increases metabolic processes, core
temperature, and muscle elasticity
General
– Activities which bring a general warming to
the body(break a sweat)
– Not related to sport
Specific
– Specific to sport
– Stretching, jogging, running, throwing,
catching
Should last 10-15 minutes resulting in
effects that will last 45 minutes
Cool-down
•
•
•
•
•
Essential component of workout
Bring body back to resting state
5-10 minutes in duration
Often ignored
Decreased muscle soreness following
training if time used to stretch after
workout
Stretching Techniques
Static stretching
– Passively stretching
– 6-8 second hold
– Go to point of pain and back off and hold for
30 seconds (3 to 4 times)
– Controlled, less chance of injury
– Not dynamic
B. Proper progression of
training
.
 One
of the most important risk
factors for overuse injuries is
increasing the training load too
rapidly
C. Protective gear.
 Protective
gear is one of the
most well-documented injury
prevention
measures
in
sports.
Helmet Fitting
Trunk and Thorax Protection
Ankle Braces
Shin Guards
Thigh Pads
Elbow, Wrist and Hand
Protection


While the elbow is less commonly injured it is
susceptible to instability, contusions, and muscle
strain
A variety of products are available to protect the
elbow



Wrist, hand and
finger injuries are
often trivialized but
can be functionally
disabling
Susceptible to
fracture, dislocation,
ligament sprains
and muscle strains
Gloves and splints
are available for
protection and
immobilization
Dynamic Splints



Used for injuries in
hands and fingers
Provides long
duration tension on
healing structures
Combination of
thermomoldable
plastic, elastic and
Velcro
D. Fair play
 The
playing rules and equipment for
various sports have been modified to
accommodate developing or disabled
athletes.
E. Physical exams.

Routine preparticipation physical exams
for healthy athletes cannot be generally
recommended , as the costs are too
high in comparison to the health
benefits accrued.However, individuals
with a known disease or injury should
be examined to assess the potential risk
and make the necessary adjustment in
their training program.
Common Sports Injury Rates
(inj rates/1000hrs of activity)
1.
2.
3.
4.
5.
6.
Rugby and Lacrosse
(30)
Basketball and Squash
(14)
Running and aerobic
dance classes (11)
Alpine Skiing (8)
Rowing machine
exercise (6)
Treadmill walking or
jogging (6)
7.
8.
9.
10.
11.
12.
13.
Tennis (5)
Resistance Training
with machines (4)
Resistance Training
with free wts (4)
Outdoor Cycling (3.5)
Stationary cycle
exercise (2)
Stair climbing (2)
Walking (2)
How do you decide what to focus on?

You need to
understand the
injuries in your sport
and apply prevention
and treatment
strategies accordingly
NCAA Injury Surveillance
System
Listed by Season
 Practice vs Game
 Injury Type by Body Part

Balance
Two Leg Squat
Single Leg Squat Assessment
The “CORE” of success
Is involved in all activities.
 Controls motions between
the upper and lower
extremities.
 Protects the spine from
extraneous motion.

Lower Extremity
Dynamic Stretching
Be Sport Specific
Shark Agility Test
•Single leg multi
directional hopping
test
•Count time and
errors
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Home
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