LEWIS: Sports Injuries Flashcards
Injuries can be prevented by:
- using the correct equipment (mouth guards or pads)
- wearing correct clothing (trainers with good friction/support)
- using training methods that allow for rest days
- including warm ups and cool downs in training sessions
Taping is used to prevent
ligament injuries
Bracing is used to provide
extra stability to the joint
Taping must be done expertly if its to provide support without limiting
mobility
Bracing must be fully adjustable so that they can limit
movement in joints where ligaments have been stretched as a result of an earlier injury
equipment used to protect themselves from:
impact or penetrative injuries
Examples of protective equipment:
- mouth guards
- helmets
- knee pads
- eye protectors
footwear must also give sufficient
friction or traction against the ground without gripping excessively that performers suffer from ankle or knee injuries due to rotational forces
Footwear for optimal performance and protection, must be :
- correct size
- suit the foot of the individual
Footwear can be suited by:
- arch of foot
- gait analysis
- understanding of how an individual runs
3 ways an individual:
- Neutral
- Pronated
- Supinated
Neutral means:
heel makes contact with ground and travels in a straight line
Pronated means:
heel hits ground but the foot moves to the side
Supinated means:
heel hits ground first and foot rolls outward
Appropriate clothing can help avoid
sport-related/environmentally related injuries
(Clothing) outdoor adventure activities, it is important to stay warm and dry. The risk of hypothermia is significantly increased if you get wet and cold, especially if there is the associated danger of
wind chill
(Clothing) competing in high temperatures, important to decrease chances of suffering from heat cramps, heat exhaustion and heat stroke. Wearing synthetic, microgfibre type clothing that allows the sweat to ‘wick’ away from the body quickly will help the performer avoid problems with:
overheating and discomfort
Avoid overheating by:
- ingesting plenty of fluids
- warming up in the shade
- acclimatise body by training in same temp. and humidity
What type of training can reduce/prevent injury:
core strength/stability
Conditioning work that is undertaken must relate specifically to:
- physical demands of the activity
- focus on common injuries
Core strength training involves developing the deep trunk muscles, paraspinal muscles and the pelvic floor muscles which then help stabilise the spine. Before any movement takes place, these muscles contract to give trunk stability which helps:
control movement and transfer energy
Conditioning that improves core strength can help improve performance posture and makes the performer less prone to:
lower back injuries and pain
Core strength training can be undertaken by using
body-weight exercises
balance boards
isometric exercises
Strong, well-conditioned muscles act as important balancing agents for the forces that are generated throughout the body when we engage in physical activity. When muscles are strong, they help to reduce the
repetitive strain that occurs
Overtraining can be caused in 2 ways:
- overstressing the body during training sessions
- not allowing sufficient time for recovery after an intense training session or performance
Characteristics of an overtrained performer:
- Long lasting fatigue
- Worsening of performance under competitive conditions
- tempted to work harder to improve their physical condition
Fatigued and tired muscles provide inadequate support for tendons, ligaments and bones; thereby increasing the risk of
strains, sprains and stress fractures
symptoms of overtraining:
- deep muscle soreness
- persistant nagging injury
- difficulty in working hard enough to raise the HR to the desired training level
- loss of appetite
- recurrent sore throats and flu-like symptoms
- not sleeping properly
To avoid injury caused by overtraining, performers should:
- allow sufficient recovery time
- restore glycogen stores after hard sessions or performances
- not train when ill
- build up training loads gradually after illness
- try and use meditation or relaxation techniques to improve sleep
- ensure that diet is nutritionally balanced
To train children as if they are small adults risks causing damage to developing
joints and musculature
overtraining using inappropriate training regimes for strength/speed development for children can lead to:
inflammation of tendons, mild tendonitis and stress fractures
The Long Term Athlete Development programme (LTAD) is a strategy for developing performers from childhood through to adulthood. It has valuable advice for preventing
inappropriate training and coaching programmes for children