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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. - PowerPoint PPT PresentationTRANSCRIPT
ReviewReview1 How to treat acute injuries?
2 How to treat overuse injuries?
3 What does methods of supportive therapy involve ?
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 .
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
The “CORE” of success
Is involved in all activities.Controls motions between
the upper and lower extremities.
Protects the spine from extraneous motion.