Prevention & Precautions for

Athletes

Sports Ayurveda Research Cell( S A R C )

Thodupuzha

In past Sports Care was more concerned

with Diagnosing & Treating than PREVENTING

The signs that I might have a running Injury?

• Pain or discomfort while running• Pain at rest• Inability to sleep• Limping• Easily experiencing shortness of breath (exercise asthma)• Stiffness• Headaches during or after running• Dizziness or lightheaded feeling any time

Some common Running Injuries• Knee injuries — kneecap pain, tendonitis• Lower leg pain — shin splints, stress fractures,

calf problems• Foot and ankle injuries — ankle sprain, heel pain,

plantar fasciitis (bottom of foot pain), toe injuries• Pelvic and hip injuries — muscle pulls, growth

plate stress injuries, tendonitis, groin pain, buttock pain

• Heat injuries — sunburn, dehydration, heat exhaustion, stroke

• Skin injuries — blisters or heat rash

Martial Arts

• After soccer, Judo is the most practiced sport in the world

• The injury type is often dependent on the particular form of martial art being performed

• Over use injuries ( in non contact)• Contact martial arts vary widely in their

techniques, rules, and protective equipment and these factors affect the injuries and injury rates

Concussion ( injury to brain )• headache, dizziness,

nausea, balance problems, difficulties with concentration, and memory problems

• Symptoms can last from several minutes to days, weeks, months, or even longer in some cases

• should be removed from play and evaluated by a health professional

Head/Eyes/Ear/Nose/Neck/Skin

• Minor injuries such as cuts, bruises and lacerations

• More serious injuries, such as fractures of the nose, face, or skull as well as significant injuries of the eyes mouth or teeth can result

• Choking techniques that can result in loss of consciousness.

• Cuts & skin infections.

Injury Prevention• Have a pre-participation physical exam and clearance

evaluation before participating.• When initially selecting the martial art you plan to participate

in, learn the inherent risks with each style of martial art before selecting the one to pursue.

• Always train and practice your martial art under direct supervision from an experienced teacher.

• Perform proper warm-up and cool-down routines.• Wear appropriate protective equipment in your style of

martial art, i.e., gloves, mouth guard, headgear, chest protector, padding, and/or bracing.

• Speak with a sports medicine professional or athletic trainer if you have any concerns about injuries or strategies for preventing injuries.

Archery

• According to the National Safety Council’s statistics, archery is more than three times safer than golf.

• Archery is one of the most accessible sports for people with disabilities.

• Nobody is trying to block, catch, tackle or stop them. The competition is between the archer and the target

Injuries• Cutting themselves with their

razor-sharp hunting arrowheads

• Slapping the wrist with the bowstring

• Very rare cases of someone being hit by an arrow usually occur when someone is practicing in an unsafe area

• Bicipital tendinitis frequently occurs from overuse syndromes of the shoulder

• Shoulder injuries – Mainly postural

BOXING• Contact Sport so leads to Impact

Injuries• Head or Brain Injuries• Jaw & Facial Injuries• Rotator Cuff Injuries• Finger, thumb and hand

fractures • Stress fractures, tendonitis,

sprains- of leg• Neck, Back & Rib Injuries• Cuts & Bruises - contact with an

opponent’s gloves or head.• Kidney Damage

JUDO• Back pain, Slip disc, Spinal Injuries• Cuts & Bruises esp Cauliflower ear• Knee – Ligament & Crartilage -

Sprain/Tear/Damage, Dislocations esp ACL

• Shoulder – Acromio-clavicular joint sprainDislocations & Impingement syndrome

• Finger dislocation & Rib Injury• Turf Toe – Pain @ the base of toe

(Tearing this joint capsule) • Judo elbow ( Tennis Elbow)

Tips to Boxer• 45 to 55 percent of a boxer's diet consist of

carbohydrates. slowly release energy to the body, helping to increase fight stamina

• boxers should limit their fat consumption to monounsaturated fats

• Proteins act as an additional energy source, and help with muscle repair

• Boxers should consume a minimum of 8 to 10 glasses of water on a daily basis.

• junk food, Sugar, fried food and saturated fats are short-lasting sources of energy for a boxer.

Judo Tips• To prevent your finger being

dislocated while grappling make sure you remove all rings and jewellery and maybe tape you fingers

• Use soft shin pads & footsweep properly

• Special footwear inserts – to prevent turf toe

• avoid any contact activity that may cause cauliflower ear

• Elbow Band to prevent Judo Elbow

Individual Preparation• The first step to improving fitness or sports

performance through physical conditioning is to design a program with the goals and needs of the sport in mind

• Not every sport or form of exercise requires each component of physical conditioning in equal proportion

• Specialists evaluate athletes and their current level of fitness, strength, and endurance and design the program based on the athlete’s specific needs.

• cross-training— using various sports or exercises to improve overall performance and also decreasing the risk of suffering an overuse injury.

• Trying to achieve the goal too quickly might increase the risk for an overuse injury

• “ TOO MUCH TOO SOON “

• FREQUENCY• DURATION• INTENSITY

Increase one element by adjusting others

• For eg: Increase in duration = reduce frequency & intensity

• Any Pain or Joint Stiffness is a WARNING SIGN

• So Learn Proper Technique

Hydration• To be hydrated Before,

During & After• Water regulates body

temperature, lubricates joints and helps transport nutrients for energy and health

• There are no set guidelines for water intake while exercising because everyone is different.

• Dehydration can range from mild to severe.

• Dizziness or lightheadedness

• Nausea or vomiting• Muscle cramps• Dry mouth• Sweating stops• Heart palpitations

How Much !!!• Drink 17 to 20 ounces of water 2 to 3 hours

before

• Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up

• Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise

• Drink 8 ounces of water no more than 30 minutes after you exercise

• 1 CUP (200ml) EVERY 20 MINUTES

If your urine is consistently colorless or light yellow, you are most likely staying well hydrated.

Take care of sodium, potassium and other electrolytes

Dark yellow or amber-colored urine is a sign of

dehydration.

Dehydration & Strain Grade

Poor Posture & InjuriesREASONS• Sedentary Life style• Poor training

techniques• Use of high heels

• Shoulder impingement• Low Back Pain• Patello – femoral Knee

pain• Shoulder Neck Pain• Sciatica Syndrome

GOOD POSTURE• Head up• Chest up• Shoulders back• Neck and back aligned• Shoulder blades down

(upper traps relaxed)• Stomach tight (belly

button tucked towards spine)

• Hips back• Knees slightly bent

Poor posture indicates muscles under stress

Warm Up• Increased Muscle

Temperature• Increased Body

Temperature• Blood Vessels Dilate• Improved Range of

Motion• hormones makes more

carbohydrates and fatty acids available for energy production.

• Mental Preparation

• Gradually increasing the intensity of your specific sport

• Stretching a cold muscle can increase the risk of injury from pulls and tears

• the perfect warm up is a very individual process that can only come with practice, experimentation and experience

PRESSURES

• Outside Stress• Union Pressure• Excessive Load• Personal Stress• Poor Equipment• Incorrect Surfaces• Previous Injury

Personal Hygiene • Same Dress After

Practice Should be Avoided

• uniforms should be washed after every game - in full contact sports, injuries can also occur and dirt and blood

• Avoid Water From Nearby Taps

• Never Share Water Bottles & Towels

• Shower after every practice / game

• Rest & Sleep is very Important

• Food & Nutrition to be maintained

• Never Hide Injuries…Tell it

THERE IS NO MAGICAL PILL TO SUCCESS

INJURY MANAGEMENT

PREVENTION TREATMENT

REHABILITATION

PREVENTION

REST

WARM UP

HYDRATION

First Aid

SPLINTS BANDAGES

REHABILITATION

So We Provide

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