Week 7 - Prehab Flashcards
Discuss flexibility and mobility as prehabilitation
Debate regarding type/timing/presence
Sufficient muscle length and joint range essential for sport specific performance. Can be achieved in a variety of ways eg dynamic movement, static stretching, proprioceptive neuromuscular facilitation (Caplan 2009)
Eg insufficient hamstring length shown to increase risk of hamstring injury in footballers (Timmins 2016)
Discuss strength and power as prehabilitation
Strength is the maximal force applied by an individual against a load, power is the ability to exert maximal force in as short a time as possible.
Strength training has been shown to increase performance and reduce injuries in elite young soccer players (Hoyo 2015)
Insufficient hamstring strength linked to injury risk (Timmins 2016)
Discuss stability and control as prehabilitation
What is it…
Trunk stability is ability to control position and motion of the trunk during dynamic loading and movement conditions (Kinoshita 2015).
Types…
Pilates focuses on stability alongside strength, flexibility, attention to muscle control, posture and breathing. Often makes use fo equipment to challenge control (Wells 2012).
NMT (Myers 2005) incorporates progressive exercises designed to challenge stability and control
Effect…
Reduces injury risk (Bliven 2013)
Improves sports performance (Barbado 2016)
Stabiliser muscles become inhibited when there is pain, swelling or reduced movement following injury (Freddolini 2014). Re-education helps to restore full function, reduces low back pain (Fgloeman 2016)
Discuss proprioception as prehabilitation
What is it..
Proprioception is the ability to sense simile relating to position/motion/equilibrium
Benefits performance (Hrysomallis 2011)
Reduces injury risk (Hrysomalis 2007)
In professional basketball reduced ankle injuries by 81% (Riva 2016)
Discuss plyometrics as prehabilitation
Enable a muscle to reach maximal force in shortest interval of time.
Movements similar to those in athletes chosen sport to enhance elastic and stretch reflex properties in muscle and tendon, enhancing power
Shown to enhance middle and long distance runners (Ramierz+Campillo 2013) and sprinters (Villarreal 2012)
Discuss speed and endurance as prehabilitation
Specific training drills and modifications eg hills, parachutes, weights, elastic cords
Resisted sprint training combined with sprint training significantly increases acceleration time in professional rugby players (West 2013)
Discuss agility and technical skills as prehabilitation
Components demonstrated in FIFA 11+ which improves performance and reduce injury in football players (Neto 2017, Silvers-Granelli 2017)
What are NMT programmes give examples
Multi-intervention programmes with a combination of balance, weight, plyometric, agility and sports-specific exercises (Hubscher 2010)
Eg Norweigan handball study, FIFA 11+, Rugby activate, Sportsmetrics
Example studies Norwegian Handball
Injury surveillance followed by coach-delivered injury prevention programme. 10 year follow-up showd reduction in ACL and achilles injury (Mycklebust and Bahr 2011)
Example studies FIFA 11+
20 min progressive football specific warm up developed in 2006 and well established globally. 3 phases (running, progressive strength/plyometrics and balance, running)
30% reduction in injuries (Sadigursky 2017)
72% reduction in injuries and improve static and dynamic balance (Steffen 2013)
Improved performance, reduced injury and reduced time off due to injury in football players (Neto 2017 (metaanalysis required reading), Silvers-Granelli 2017)
Example studies Activate youth rugby
Reduction in overall injuries by 72%, reduction in concussion injuries by 59%, (Hislop et al 2017)
Example studies Sportsmetric
Sports-specific and generalised injury prevention programmes
Eg reduction ACL injuries in female athletes (Noyes and Westin, 2012)
Challenges to NMT programme implemetnation
Time, compliance, delivery (importance of MDT) (Mycklebust 2013)
Importance of prehab
A complex MDT process that requires knowledge of sport and athlete, with PPE taken into account. Group prevention programmes effective at reducing injury and improving performance.
Difference cycles in rehab training programmes
Macrocycles, mesocycles, microcycles
