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Injury
Injury is one of the most common reasonsfor people to give up Sport and
Exercise.If we can Prevent Injury, and bettermanage injuries when they Occur, we
can keep people in SportsHelping to Save Lives
Cause & Prevention ofInjuries
• warm up & cool downs• stretching• nutrition & hydration• environmental• protective equipment
What is a common sportsinjury?
WA Sports Injury StudyCommon injuries:Muscle strain/tear 28%Bruising 25%Ligament sprain/tear 20%Broken bones 6%
Common injury sites:Knee 16%Ankle 11%Bruise/ Cuts 8%Back 7%
Prevention of injuriesWarm Up: “prepares the body andmind for exercise” (Brukner & Khan K, 1997)
• drills, skills, games, practice moves• slow & gradual build up• can include specific stretches•Progression to game level•10-15minutes long
Prevention of injuriesCool Down• slow decrease activity• decrease blood pooling in muscle• reduce muscle soreness• include stretching, increase flexibility•Aids in the removal of lactic acid andtherefore the onset of DOMS•10-15minutes long
Prevention of injuriesStretchesStretches• Static• Dynamic• PNF - proprioceptiveneuromuscular facilitation
* Stretches more effectivewhen body warmed up
Prevention: Hydration• Every 1% that you dehydrate,
performance can drop 5%
• Fatigue can lead to injury• Dehydration can lead to illness
• If you lose weight while exercisingyou are actually losing fluid
• In general, should aim not to losemore than 1-2kg in a session
How much?Hydrate 1-2 days before activity,
then…
Before training/competition• 300 - 500mls, 30 mins beforeDuring training/competition• 250mls every 15 minsAfter training/competition• Keep drinking until urine is clear!!
Energy drink v Sports drinksSports Drinks• Specific carbohydrate
concentration of 5-8%• Contain electrolytes• No Caffeine• Non carbonated• Designed to be
consumed whenexercising
• Promotes fasterrecovery
Energy Drinks• Non-specific
carbohydrateconcentration
• Contain highercontent of sugar
• Contain caffeine• Carbonated• Not designed to be
consumed duringexercise
METABOLIC HEATENVIRONMENTAL HEAT
EVAPORATIONCONVECTIONRADIATION
CONDUCTION
Heat Gain Heat Loss
Environmental considerations
Heat Regulation Mechanisms
Convection
Air flow acrossthe body resultsin heat loss byconvection.
Conduction
Heat is transferredwhen two objects ofdifferent temperaturescontact each other.
Radiation
Heat can radiatefrom a warm objectto a cooler one.
Evaporation
Heat is lost whensweat on the skinis evaporated
HypothermiaSigns and symptoms• Shivering• Uncoordinated movements• Slurred Speech• Confusion
Management• Protect the athlete from
cold• Warm the athlete graduallyDo not warm by direct heatDo not warm by direct heat
sourcesource
Prevention - hypothermiaConditions• Assess conditions before training/competing• Don’t perform/train longer than necessary in cold
conditionsPreparation• Ensure adequate nutrition and avoid dehydration
Clothing•Dress in layers and have dry clothes on hand•Don’t wear wet clothing
Training and Activity•Ensure adequate warm-up•Don’t have long breaks during activity
Special Considerations
Children• Less adaptable to
temperature extremes• Sweat less than adults• Less tolerance to
prolonged activity• Acclimatise to heat & cold
more slowly than adults• More susceptible to heat &
cold illness than adults
Special Considerations
Veterans• Poor temperature
control• Age reduces the ability
to adapt to hot and coldconditions
• Increased risk of heatillness
Cause of injuries
• Ineffective training &/or fitness• Overuse• Accidents• Poor rehabilitation of injuries
• Stop - game/ athlete• Talk - ask questions• Observe - injured side v uninjured side• Prevent - further injury from occurring
STOP
Note: assessment should take no longer than 3 mins
RICER
Important steps that will help:1. reduce immediate pain2. decrease amount swelling3. reduce injury time sidelined
Rest
Ice
Compression
Elevation
Referral
Assessment1. SOFT TISSUE INJURIES
(sprains, strains and muscle bruises that clearlyimpair performance)
Treatment = RICER regime
2. SEVERE INJURY (suspectedhead, facial, spinal, chest, abdomeninjuries, fractures or major bleeding)
Get professional help… DO NOTmove the athlete
• Keep onlookers away
• Comfort the athlete until professionalhelp arrives
• Immobilise and support
Muscle contusionMechanism of injury• Impact from opponent orequipment
Signs/Symptoms• Decreased range of movement
• Localised pain
• Bruising / swelling
Treatment
• R.I.C.E.R
Muscle StrainMuscle strains are common in sports that involve explosive bursts of speed: Australian
Rules Football, Track and Field, Hockey, Soccer
Mechanism of injury• Sudden movement or force being applied to hamstring muscle
Signs/Symptoms• Pain and/or tightening
• Sometimes may hear a ‘pop’
Treatment• R.I.C.E.R
Research by theAFL indicates 20%of all injuries in theAFL are hamstring
related
Ligament sprainAnkle sprains are the most common ligament injury.
Mechanism of injury• Force causing excessive range or movement at the joint
Signs/Symptoms
• Decreased ROM• Localised pain• Bruising / swelling
Treatment
• R.I.C.E.R
No HARMHeat• Increases bleeding
Alcohol• Increases swelling
Running• Exercising too soon can make the injury worse.
Massage• In the first 48 - 72 hours increases swelling and
bleeding.
Rehabilitation6 Components of Rehab:• Functional ROM• Strength and Conditioning• Flexibility• Cardiovascular Fitness• Proprioception / Balance• Return to Sport
Sports Medicine ClubWorkshops
Sports Medicine Australia offers a range ofcourses designed to increase the awareness ofinjury prevention. Each workshop can be madespecific to a particular sport and can be arrangedat a time to suit you.
• Injury Prevention and Management Course• Sports Taping Workshop• Nutrition and Hydration Workshop• Basic Life Support
Injury Prevention andManagement
1 hour workshop = $200
2 hour workshop = $300
This workshop will cover the components of InjuryPrevention, Injury Assessment and Immediate InjuryManagement.
Sports TapingClubs have the choice of three joints:
• Ankle (1 hour)• Knee (1 hour)• Shoulder (1 hour)
Cost = $250 per joint
This practical workshop will teach participants basic sportspecific taping techniques. This workshop is often combinedwith an Injury Prevention and Management Workshop.
Nutrition and HydrationTime = 1 hourCost = $250
Topics Include• Carbohydrates, Fats
and Protein• Pre, during and post event eating• Eating for optimal performance and
recovery
Basic Life Support (CPR)Time = 3 hoursCost = $40 per person
This hands-on workshopwill teach participants CPRand how to correctly use a defibrillator.
Each participant will receive a Statement ofAttainment in HLTCPR201A Perform CPR
Sports MedicineAccredited Courses
Sports First Aid Course:The Sports First Aid Course teaches the skills and knowledge required to provide first aid response, lifesupport, management of casualties, until the arrival of medical or other assistance.
- $160 per person- Saturday 11th August 2012- 3 Year National AccreditationCan run courses specifically for your club
Level 1 Sports Trainer Course:This hands on course is designed to introduce participants of the basic knowledge and skills of how toprevent and manage injuries on and off the field. These skills include the immediate injury managementsporting injuries, sports taping and transporting an injured athlete.
- $250 per person- October 2012- 3 Year National Accreditation
Workshops &Accredited Courses
For more information on SportsMedicine Australia’s Club Workshops& Accredited Courses please contact:Sara KononenE: [email protected]: 9285 8033