prevention strategies Flashcards
what are the primary targets for prevention of sport injuries
training strategies
rule modifications
equipment recommendations
goal = stop injury before it occurs (goal for all strategies)
what are the injury prevention strategies
mvmt quality (NMT, strength, cond)
sport equipment (helmets, mouthguards)
rules (changes - ex: bodychecking)
coach/ref (coaches learning strategies and refs missing fouls that could end up causing injury)
policy changes
psyc training (mental aspect - new vs seasoned athlete makes a difference)
what are the conclusions from current studies (where is more research needed)
specific injury types (hard to classify gradual onset v overuse, hard to talk about time loss when they didn’t take time off)
more on individual sports, female athletes, and rehab (know that injury risk increases with previous injury so we need to know the rehab)
what is the effect of NMT on injury risk in adults and youth sport
45% reduction
35% reduction in acute injury risk
47% reduction in overuse injury risk
what is the effect of insoles, external bracing, and stretching on injury risk
insoles = 49% reduction
external = 60% reduction
stretching = not effective
how to prevent hamstring injuries
strength training - nordic hamstring curls
stretching - no evidence
how to prevent ankle sprains
ankle stability - single leg hops, COD, ball rolls
NMT - useful for preventing recurrent, not a lot of evidence on first time
bracing - recommended for one year post injury
taping - not helpful in preventing further injury (helps athletes fell more comfortable)
how to prevent knee ligament injuries
exercises - single leg hops, partner plank adn cut, hip strength, copenhagen planks, ball rolls
core strength - dont want trunk and knee moving in opposite directions
NMT
- designed to increase core and lower limb strength and stability, awareness of knee position, quality of mvmt
no evidence for bracing
what is proper cutting and turning technique
controlled stop and direction change
keep body weight on inside leg (reduces speed and knee loading)
avoid knee buckling inwards
keep outside leg straight
keep outside foot flat on the floor
keep inside leg in good alignment
what is NM system
involves NS and muscles working together to control direct and allow movement of the body
what is NM control
ability to produce controlled movement through coordinated muscle activity
results = dynamic joint stability and postural control come from coordinated muscle activity from NM control
what is NMT
exercises that train the nerves and muscles to react and communicate
what are the 4 aims of NMT
- improve the NM ability to generate a fast and optimal firing pattern
- increase dynamic joint stability
- decrease joint forces
- learn / relearn mvmt patterns and skills
what is the effect of NMT on lower extremity injury risk in youth
35% reduction
