Injury Prevention &Management

Injury

Injury is one of the most common reasonsfor people to give up Sport and

Exercise.If we can Prevent Injury, and bettermanage injuries when they Occur, we

can keep people in SportsHelping to Save Lives

Cause & Prevention ofInjuries

• warm up & cool downs• stretching• nutrition & hydration• environmental• protective equipment

What is a common sportsinjury?

What injuries are common in certain sports?Degree of injury?

Does level of competition factor?

WA Sports Injury StudyCommon injuries:Muscle strain/tear 28%Bruising 25%Ligament sprain/tear 20%Broken bones 6%

Common injury sites:Knee 16%Ankle 11%Bruise/ Cuts 8%Back 7%

Prevention of injuriesWarm Up: “prepares the body andmind for exercise” (Brukner & Khan K, 1997)

• drills, skills, games, practice moves• slow & gradual build up• can include specific stretches•Progression to game level•10-15minutes long

Prevention of injuriesCool Down• slow decrease activity• decrease blood pooling in muscle• reduce muscle soreness• include stretching, increase flexibility•Aids in the removal of lactic acid andtherefore the onset of DOMS•10-15minutes long

Prevention of injuriesStretchesStretches• Static• Dynamic• PNF - proprioceptiveneuromuscular facilitation

* Stretches more effectivewhen body warmed up

Stretching

Prevention: Hydration• Every 1% that you dehydrate,

performance can drop 5%

• Fatigue can lead to injury• Dehydration can lead to illness

• If you lose weight while exercisingyou are actually losing fluid

• In general, should aim not to losemore than 1-2kg in a session

How much?Hydrate 1-2 days before activity,

then…

Before training/competition• 300 - 500mls, 30 mins beforeDuring training/competition• 250mls every 15 minsAfter training/competition• Keep drinking until urine is clear!!

Dehydration can affectPerfomrance

No it’s not!!Drink early and often, especially

during long or intense activity

Energy drink v Sports drinksSports Drinks• Specific carbohydrate

concentration of 5-8%• Contain electrolytes• No Caffeine• Non carbonated• Designed to be

consumed whenexercising

• Promotes fasterrecovery

Energy Drinks• Non-specific

carbohydrateconcentration

• Contain highercontent of sugar

• Contain caffeine• Carbonated• Not designed to be

consumed duringexercise

METABOLIC HEATENVIRONMENTAL HEAT

EVAPORATIONCONVECTIONRADIATION

CONDUCTION

Heat Gain Heat Loss

Environmental considerations

Heat Regulation Mechanisms

Convection

Air flow acrossthe body resultsin heat loss byconvection.

Conduction

Heat is transferredwhen two objects ofdifferent temperaturescontact each other.

Radiation

Heat can radiatefrom a warm objectto a cooler one.

Evaporation

Heat is lost whensweat on the skinis evaporated

HypothermiaSigns and symptoms• Shivering• Uncoordinated movements• Slurred Speech• Confusion

Management• Protect the athlete from

cold• Warm the athlete graduallyDo not warm by direct heatDo not warm by direct heat

sourcesource

Prevention - hypothermiaConditions• Assess conditions before training/competing• Don’t perform/train longer than necessary in cold

conditionsPreparation• Ensure adequate nutrition and avoid dehydration

Clothing•Dress in layers and have dry clothes on hand•Don’t wear wet clothing

Training and Activity•Ensure adequate warm-up•Don’t have long breaks during activity

Special Considerations

Children• Less adaptable to

temperature extremes• Sweat less than adults• Less tolerance to

prolonged activity• Acclimatise to heat & cold

more slowly than adults• More susceptible to heat &

cold illness than adults

Special Considerations

Veterans• Poor temperature

control• Age reduces the ability

to adapt to hot and coldconditions

• Increased risk of heatillness

Protective Equipment

Can this help preventinjury?

HelmetsMouth GuardsEye protection etc..

What protective equipment do you use inyour sport?

Cause of injuries

• Ineffective training &/or fitness• Overuse• Accidents• Poor rehabilitation of injuries

• Stop - game/ athlete• Talk - ask questions• Observe - injured side v uninjured side• Prevent - further injury from occurring

STOP

Note: assessment should take no longer than 3 mins

RICER

Important steps that will help:1. reduce immediate pain2. decrease amount swelling3. reduce injury time sidelined

Rest

Ice

Compression

Elevation

Referral

RICER

NoRICER

WithRICER

Assessment1. SOFT TISSUE INJURIES

(sprains, strains and muscle bruises that clearlyimpair performance)

Treatment = RICER regime

2. SEVERE INJURY (suspectedhead, facial, spinal, chest, abdomeninjuries, fractures or major bleeding)

Get professional help… DO NOTmove the athlete

• Keep onlookers away

• Comfort the athlete until professionalhelp arrives

• Immobilise and support

Muscle contusionMechanism of injury• Impact from opponent orequipment

Signs/Symptoms• Decreased range of movement

• Localised pain

• Bruising / swelling

Treatment

• R.I.C.E.R

Muscle StrainMuscle strains are common in sports that involve explosive bursts of speed: Australian

Rules Football, Track and Field, Hockey, Soccer

Mechanism of injury• Sudden movement or force being applied to hamstring muscle

Signs/Symptoms• Pain and/or tightening

• Sometimes may hear a ‘pop’

Treatment• R.I.C.E.R

Research by theAFL indicates 20%of all injuries in theAFL are hamstring

related

Ligament sprainAnkle sprains are the most common ligament injury.

Mechanism of injury• Force causing excessive range or movement at the joint

Signs/Symptoms

• Decreased ROM• Localised pain• Bruising / swelling

Treatment

• R.I.C.E.R

No HARMHeat• Increases bleeding

Alcohol• Increases swelling

Running• Exercising too soon can make the injury worse.

Massage• In the first 48 - 72 hours increases swelling and

bleeding.

Rehabilitation6 Components of Rehab:• Functional ROM• Strength and Conditioning• Flexibility• Cardiovascular Fitness• Proprioception / Balance• Return to Sport

Sports Medicine ClubWorkshops

Sports Medicine Australia offers a range ofcourses designed to increase the awareness ofinjury prevention. Each workshop can be madespecific to a particular sport and can be arrangedat a time to suit you.

• Injury Prevention and Management Course• Sports Taping Workshop• Nutrition and Hydration Workshop• Basic Life Support

Injury Prevention andManagement

1 hour workshop = $200

2 hour workshop = $300

This workshop will cover the components of InjuryPrevention, Injury Assessment and Immediate InjuryManagement.

Sports TapingClubs have the choice of three joints:

• Ankle (1 hour)• Knee (1 hour)• Shoulder (1 hour)

Cost = $250 per joint

This practical workshop will teach participants basic sportspecific taping techniques. This workshop is often combinedwith an Injury Prevention and Management Workshop.

Nutrition and HydrationTime = 1 hourCost = $250

Topics Include• Carbohydrates, Fats

and Protein• Pre, during and post event eating• Eating for optimal performance and

recovery

Basic Life Support (CPR)Time = 3 hoursCost = $40 per person

This hands-on workshopwill teach participants CPRand how to correctly use a defibrillator.

Each participant will receive a Statement ofAttainment in HLTCPR201A Perform CPR

Sports MedicineAccredited Courses

Sports First Aid Course:The Sports First Aid Course teaches the skills and knowledge required to provide first aid response, lifesupport, management of casualties, until the arrival of medical or other assistance.

- $160 per person- Saturday 11th August 2012- 3 Year National AccreditationCan run courses specifically for your club

Level 1 Sports Trainer Course:This hands on course is designed to introduce participants of the basic knowledge and skills of how toprevent and manage injuries on and off the field. These skills include the immediate injury managementsporting injuries, sports taping and transporting an injured athlete.

- $250 per person- October 2012- 3 Year National Accreditation

Workshops &Accredited Courses

For more information on SportsMedicine Australia’s Club Workshops& Accredited Courses please contact:Sara KononenE: info@smawa.asn.auP: 9285 8033