gns hockey injury prevention hillary simon principal physiotherapist, st ives physiotherapy &...
TRANSCRIPT
GNS Hockey
Injury prevention
Hillary SimonPrincipal Physiotherapist, St Ives Physiotherapy & Sports Therapy CentreBSc (Physio), APAM
PreventionPrevention is better than cure
Early intervention
It is easier to treat an acute injury than a chronic injury.
Get fit to play sport, don’t play sport to get fit
RICER
RestIceCompressionElevation Referral 1st 48 – 72 hours
NO HARM
No HeatNo AlcoholNo Running or ActivityNo Massage 1st 48 – 72 hours
Common Injuries - Traumatic
Ankle sprains Contusions (to discuss in more detail) ACL injuries (to discuss in more detail) Occasional dislocated shoulder Hand Injuries
FracturesAvulsion fractures
Early intervention important –specialised - hand physiotherapist
Avulsion Fracture: X-ray
Avulsion # of the proximal phalanx of the right thumb
Common Injuries - Overuse injuries
Sesamoid issues under 1st MTP joint (short distance sprinting, sudden changes of direction)
Medial tibial stress syndrome (shin splints)
ACL injuries
Mechanism
ACL injuries - PEP program
•Warm up•Stretching•Strengthening•Plyometrics•Agilities
The Drag Flick
Requires specialised training Be aware of mechanical demands Watch out for the stiff thoracic spine Be mindful of the hip on the back leg
Contusions
Commonly known as a ‘BRUISE’Ricer and No Harm Management depends on
classification
Contusions
Grade 1 (mild) Usually able to continue playing Ability to stretch slightly decreased Strength may be decreased Return to play 2 – 3 weeks
Contusions
Grade 2 (moderate) Usually unable to continue playing Minimum pain and swelling at rest If quads affected, may walk with a limp Return to play 4 - 6 weeks
Contusions
Grade 3 (severe) Rapid onset of pain and swelling, obvious
bleeding Movement loss severe If quads affected, difficulty weight bearing Return to play min 8 weeks
Recovery
Ice bathsKiddie pool18 bags of ice10 – 14 degrees5 – 10 minutes
Recovery
Hydration - replace lost fluids and electrolytes
Recovery
Carbohydrates - consume a carbohydrate rich drink or meal within the 1st hour post exercise
Recovery
Protein – should be replaced within the 1st hour post exercise
Recovery
Sleep:8 hours good10 hours better
Take home messages
Get fit to play sport, do not play sport to get fit
Fitness needs to be sport specificCore strength and balance basic
building blocksInjury prevention is better than
cureRecovery is important
Questions?
Thank you