Chapter 13: Injury Prevention for the Athlete

Question 1

WARM-UP PROTOCOLS

Answer 1

• 12-15 min
• Submaximal, non-fatiguing activity
• Stretching
• Sport-specific movements
• Injury prevention techniques
• Gradual intensity and movement specificity progression
• Increase from half-tempo to game pace
• Also use for extended breaks in athletic events

Question 2

Active warm-up

Answer 2

submaximal activity that facilitates a 1-degree Celsius increase in internal core temperature.

Question 3

Common foot injuries

Answer 3

Achilles tendonitis, plantar fasciitis, metatarsal stress fracture.

Question 4

Foot injury prevention techniques

Answer 4

Achilles tendon stretch (bent knee), Achilles tendon stretch (straight knee), resisted dorsiflexion, towel crunches.

Question 5

Common ankle injuries

Answer 5

lateral ankle sprain, medial ankle sprain, syndesmotic (high ankle) sprain.

Question 6

Ankle injury prevention techniques

Answer 6

Restore closed-chain dorsiflexion through stretching, strengthen ankle musculature, use functional activities (e.g., hopping, lateral, and cutting movements), progress acute variables over several weeks.

Question 7

Common knee injuries

Answer 7

patellofemoral pain (PFP) syndrome, anterior cruciate ligament injuries.

Question 8

Knee injury prevention techniques

Answer 8

hip strengthening (e.g., tube walking), proprioceptive-balance training, plyometric agility training; technique-movement awareness training

Question 9

Common low back injuries

Answer 9

disc injury, muscle strain/ligament sprain, sacroiliac joint (SIJ) dysfunction.

Question 10

Low back injury prevention techniques

Answer 10

strengthening of the lumbar spine, lower limbs, and abdominal muscles; correcting imbalances throughout the body; improving overall neuromuscular control.

Question 11

Common shoulder injuries

Answer 11

shoulder impingement, shoulder instability

Question 12

Shoulder injury prevention techniques

Answer 12

SMR, static, and neuromuscular stretching; isolated strengthening of underactive scapular muscles.

Question 13

Concussions

Answer 13

1.6-3.8 million occurrences per year, reaching epidemic status; when the brain hits the inside of the skull due to impact or drastic motion of the head.

Question 14

Concussion prevention techniques

Answer 14

strengthening of the head, neck, and cervical structures; use manual resistance (MR) if neck flexion/extension machine not available.

Question 15

Injury rehabilitation protocol

Answer 15

three graded stages defined by an athlete’s symptomology and trajectory of recovery.

Question 16

Injury rehabilitation protocol:

Stage 1

Answer 16

injured area managed by the athletic trainer and sports medicine staff; strengthen non-traumatized areas
using iso-lateral or single-limb training.

Question 17

Injury rehabilitation protocol:

Stage 2

Answer 17

athlete regains pain-free ROM and cleared by medical staff; therapeutic and progressive in nature; increases blood circulation to the injured area to promote continued healing; keep joint stress minimal

Question 18

Injury rehabilitation protocol:

Stage 3

Answer 18

focused on returning the injured area to baseline or greater than pre-injury strength level; additional focus on increasing metabolic conditioning.