ReviewReview1 How to treat acute injuries?

2 How to treat overuse injuries?

3 What does methods of supportive therapy involve ？

Preventing Sports InjuriesPreventing Sports Injuries TreatmentTreatment

A. Warm-up and stretchingA. Warm-up and stretching

Proper warm-up before all training and competition is a prerequisite for peak performance and for injury avoidance

Warm-upWarm-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-downCool-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 TechniquesStretching 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 B. Proper progression of trainingtraining ．．

One of the most important risk factors for overuse injuries is increasing the training load too rapidly

C. Protective gearC. Protective gear. .

Protective gear is one of the most well-documented injury prevention measures in sports ．

Helmet FittingHelmet Fitting

Trunk and Thorax ProtectionTrunk and Thorax Protection

Ankle Braces

Shin Guards Thigh Pads

Elbow, Wrist and Hand Elbow, Wrist and Hand ProtectionProtection

While the elbow is less commonly injured it is While the elbow is less commonly injured it is susceptible to instability, contusions, and muscle strainsusceptible to instability, contusions, and muscle strain

A variety of products are available to protect the elbowA variety of products are available to protect the elbow

Wrist, hand and finger Wrist, hand and finger injuries are often injuries are often trivialized but can be trivialized but can be functionally disablingfunctionally disabling

Susceptible to fracture, Susceptible to fracture, dislocation, ligament dislocation, ligament sprains and muscle sprains and muscle strainsstrains

Gloves and splints are Gloves and splints are available for protection available for protection and immobilizationand immobilization

Dynamic SplintsDynamic Splints

Used for injuries in Used for injuries in hands and fingershands and fingers

Provides long Provides long duration tension on duration tension on healing structureshealing structures

Combination of Combination of thermomoldable thermomoldable plastic, elastic and plastic, elastic and VelcroVelcro

D. Fair playD. Fair play

The playing rules and equipment for various sports have been modified to accommodate developing or disabled athletes ．

E. Physical examsE. 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. Rugby and Lacrosse (30)

2. Basketball and Squash (14)

3. Running and aerobic dance classes (11)

4. Alpine Skiing (8)5. Rowing machine

exercise (6)6. Treadmill walking or

jogging (6)

7. Tennis (5) 8. Resistance Training with

machines (4)9. Resistance Training with

free wts (4)10. Outdoor Cycling (3.5)11. Stationary cycle

exercise (2)12. Stair climbing (2)13. 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 SeasonPractice 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 ExtremityDynamic Stretching

Be Sport Specific

Shark Agility Test

1 2 3

4 5

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Home

•Single leg multi directional hopping test

•Count time and errors