Transcript Preventing Sports Injuries

Preventing Injuries
through
Fitness Training
Mrs. Marr
Sports Med I
Objectives
The Student will Discuss the foundations and principles of
conditioning.
 Explain the importance of a proper warm-up and
cool-down.
 Explain the importance of flexibility, strength, and
cardiorespiratory endurance for athletics and injury
prevention.
 Discuss the various types of stretching and how
each is performed.
 Discuss principles and specific techniques for
improving muscular strength, cardiovascular
endurance, and flexibility.
Identify the concept of Periodization and the types
of exercise that are performed in each phase.
Physical Fitness
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Proper physical conditioning for sports
participation should prepare the athlete
for a high-level performance while
helping to prevent injuries inherent to
that sport.
Physical Fitness definition is that
physical fitness is state of wellbeing that allows a person to
perform their daily routines and
activities with a sense of vigor,
stamina, and energy.
Physical Fitness
Physically fit can reduce the risk of
injury
Physical Fitness means that the
elements of:
1. muscular strength,
2. flexibility,
3. cardiovascular endurance,
4. muscular endurance,
5. body composition
Preventing Athletic Injuries
A comprehensive injury prevention
program includes:
1. Education
2. Rule enforcement
3. Proper matching of participations
during practice
4. Elements of physical fitness
Educating the Athlete
Includes both:
– Teaching about the dangers involved in the
sport
– Proper techniques for the particular sport
Example: the ATC and Coach should
educate the football athlete about his
helmet- used for protection not as a
weapon.
– Document that he has been given instructions
(legal liable for negligence)
Rule Enforcement
Many rules are designed to prevent
injuries
– Spearing (FB) was banned in 1976;
prevent the head as a weapon
– Head/ spinal cord injuries
Enforce rules during practice and
games
Proper Matching
Factors in matching:
– Weight
– Age
– Skill level
Especially in contact sports
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Wrestling
Boxing
Football
Field hockey
Hockey
Purpose of Conditioning and
Strength Training
Athletes’ (and the athletic trainer's) role in
conditioning and strength training
– Optimize performance & athletic development
– Prevent injury
People in other exercise settings
– Enhance health and wellness
– Optimize performance
Older adults
– Maintain health and wellness
– Improve quality of living
Exercise Prescription
Needs analysis—considering the objectives
of the program
– What muscle groups should be conditioned?
– Demands of sport: Physiological and
biomechanical analysis of the skills of the sport
– Abilities of the athlete
– Energy systems
– Muscle activity: concentric, eccentric, or
isometric?
– Injury patterns
Team's injury history
Athlete’s injury history
Fitness-Testing Procedures
Measures the athlete's level of fitness
– Helps identify muscle groups or energy
sources that need to be trained
Usually includes tests of muscular
function, cardiovascular function,
speed, agility, and body composition
– SPARQ testing provides sport-specific
evaluation
http://www.sparqtraining.com/
Preseason participation evaluation
Fitness-Testing (Evaluations)
Ongoing evaluations
– For athletes
Help to identify particular weaknesses that may
have developed
– For physically active (non competitive
athletes)
Indicate progress toward fitness goals and
whether changes in the program are advisable
Postseason fitness evaluations
– Used to plan and assess the off-season
training program
Body Comp
Height, weight, and body
composition
– Uses of anthropometry: measurement
and study of the human body and its parts
and capacities
– height and weight
To determine position on team an athlete is
best suited for
Self-knowledge
Unexpected changes can be a sign of a
medical condition
Body Comp
Height, weight, and body
composition
– Body composition test is more
significant
Amount of fat in relation to lean tissue
High levels of fat affect ability to move
optimally and are associated with certain
diseases and illnesses
Methods of measuring
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Skin calipers
Body mass index
Hydrostatic weighing
Bioelectrical impedance
Exercise Prescription
Goal setting
– Short-term goals
Include immediate (individual day) and shortrange (month) goals
Contribute to the long-term goal
– Long-term goals
Must be established by the athlete
Should be specific, measurable, and
attributable to the conditioning program
– Limitations to the plan
Recognize that obstacles to achieving the goal
will occur, and establish alternate plans
Provide communication and encouragement
Exercise Prescription
Exercise plans
– Training volume: Amount of work
performed
– Exercise order
– Station approach: Maximize overload
on one muscle group before moving to
the next
– Circuit training: Work a muscle group
to fatigue, and then hurry to the next
exercise, maintaining the elevated
heart rate
Developing the StrengthTraining Program
Resistance and overload: essential to every
program
Exercise intensity
– The percentage of the 1RM: relationship of percentage
to strength gains
– Hypertrophy method
– Goal is increased muscle mass through increasing the
size of individual muscle fibers
– 5 to 12 reps at 70 to 85% of the 1RM
High-intensity training method (HIT)
– Goal is to improve recruitment of existing muscle fibers
rather than to increase the size of the fibers
– Intensity reaches up to 100%; amount of weight
increased if athlete can lift prescribed weight more than
four times
Periodization
Year-round conditioning is essential in most sports to assist in
preventing injuries.

Periodization is an approach to conditioning that attempts
to bring about peak performance while reducing injuries and
overtraining in the athlete by developing a training and
conditioning program to be followed throughout the various
seasons.
Periodization – an approach to conditioning that uses various
types and intensity of training throughout the year.
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Brings about peak performance by constantly changing training
stimulus (intensity, volume, specificity, etc.)
Reduces risk of injury and overtraining
Goals
Individualization
Peak performance
Decrease injury
Variety
Macrocycle comprised of Mesocycle, Mesocycle comprised of
Microcycles
Periodization Training
Season
Off-Season sports
Period/Phase
Transition period
Type of Training Activity
Unstructured
Recreational
Preparatory period
Cross training
Hypertrophy/endurance phase
Low intensity
High volume
Non-sport-specific
Strength phase
Moderate intensity
Moderate volume
More sport-specific
Preseason
Power phase
High Intensity
Decreased volume
Sport specific
In-season
Competition period
High Intensity
Low Volume
Skill training
Strategic
Developing the StrengthTraining Program
Macrocycle refers to the entire
training program.
– Duration of competitive training
Annual for most athletes, every four years for
Olympic athletes
– Progresses from high volume, low
intensity non-sport specific to low
volume, low intensity, sport specific
activity
Developing the StrengthTraining Program
Mesocycle refers to the type of
training/phases being performed
– Preparatory phase
Off-season (3 sub-phases)
– Hypertrophy/endurance
Low intensity, high volume
Non-sport specific
– Strength
Moderate intensity, moderate volume
– Power
High intensity, low volume
Sport-specific
Developing the StrengthTraining Program
Mesocycle (continued)
– In-season
Competition phase
– Maintenance driven
– High intensity, low volume
– Post-season
Transition phase
– Unstructured
– Allows time to recover physically &
psychologically
Developing the Strength-Training
Program
Microcycles- Period of the training
calendar composed of several days
of training followed by 1 to 2 days of
rest
Developing the StrengthTraining Program
Progressive Overload
There are two ways to progressively overload your body.
1. First is to increase the number of reps you do with a set
weight from the previous workout.
If you performed 8 reps of bench press with 125lbs. last time,
you strive to get 9 on the next workout.
2. Second, you may progressively overload by increasing your
training weight.
If you got 8 reps with 125lbs. last workout and you go up to
130lbs. for 8 reps, you have progressively overloaded your
body.
Gradual increase in the stress placed on a muscle as it
gains strength or endurance
Accomplished through increasing repetitions or resistance
Foundations of Conditioning
Physical conditioning must follow the SAID principle-an acronym for
Specific Adaptation to Imposed Demands.
Developing the StrengthTraining Program
Rest periods and training frequency
– Rest periods: Amount of time between consecutive sets
Longer—3 to 5 min—when training for absolute strength
(1RM loads)
Shorter—30 to 60 sec—when training for muscle
hypertrophy (8-12 reps with submaximal weight)
Rest periods in circuit training: 1:1 ratio and when to
modify
– Training frequency: Length of time between exercise
sessions
Typically, weight training done on alternating days
Longer recovery needed if early in exercise program, if
exercises are multijoint, if maximal or near-maximal loads
are used
Shorter recovery needed if low volume used on days
between high-volume training, or if athlete has been
weightlifting on a regular basis for several years
Principles of Conditioning
Warm-up/cooldown
Motivation
Overload
Consistency
Progression
Intensity
Specificity
Individuality
Stress
Safety
Warm-Up and Cooldown
A proper warm-up should precede conditioning,
and a proper cool down should follow.
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It takes at least 15 to 30 minutes of gradual warm-up
to bring the body to a state of readiness for vigorous
sports training and participation (break a sweat)
Warming up consists of general, unrelated activities
followed by specific, related activities.
Warm-up Exercises
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Why are they important?
How do they reduce injuries?
Cool down
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Benefits
How long?
Flexibility
Flexibility - the range of motion possible about a given
joint or series of joints.
– Why is it important?
– How can it be limited?
– How is it measured?
Optimum flexibility is necessary for success in most sports.
– Too much flexibility can allow joint trauma to occur, whereas
too little flexibility can result in muscle tears or strains.
– The safest and most effective means of increasing flexibility
are static stretching and the PNF techniques.
Active and Passive Range of Motion
Agonist v. Antagonist Muscles
Stretching Techniques
Ballistic stretching
Static Stretching
Proprioceptive Neuromuscular
Facilitation (PNF)
Stretching
Flexibility/stretching programs
– Passive stretching
No work on the part of the athlete
Another person carries limb through range of motion;
must have training
– Active stretching
Athlete takes an active role in the stretching
Uses his or her own body to produce the stretch
– Contract/relax stretching
Partner or therapist provides the resistance to the
contraction and stretches the muscle group
Preliminary contraction may allow the muscle to more
fully relax during the stretching cycle
Single, straight plane of motion
Stretching
Flexibility/stretching programs
– Proprioceptive neuromuscular facilitation (PNF)
Requires that three movements occur: flexion/extension,
abduction/adduction, and rotation
Diagonal patterns of movement traversing three planes
– Stretching methods
Static: Joint moved to the point at which tightness is felt,
and that position held
Ballistic: Involves a bouncing movement; not entirely safe
Dynamic: Involves sport-specific movements; for
example, "high knees" for sprinters
Stretching Techniques
Examples
Flexibility (testing)
Flexibility
– Joint structure
Structure of joint surface determines the
motions available
Ball-and-socket versus other types of joints
– Effects of muscle size
Muscle bulk can limit movement
Can avoid this loss of flexibility in two ways:
stretching the same muscle that is
strengthened and strengthening the opposite
muscles (antagonists)
Flexibility (testing)
Flexibility (cont.)
– Ligament and tendon composition
All connective tissues are made up of
collagen and elastin
– Some people have more elasticity
than others have
– Age and Gender
Females tend to be more flexible than
males
As people age, they tend to decrease in
flexibility
– Active people are more flexible
than sedentary people
Flexibility (testing)
Flexibility (cont.)
– Testing
– Importance
– Hamstring: sit-and-reach test
– Pectoralis Major muscles: supine, elbows
clasped behind head; then relax shoulders to
allow elbows to move toward table
Muscle Function- Strength
Muscular Strength – the maximum force that can be applied
by a muscle during a single maximum contraction.
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Ability of the muscle or group of muscles to overcome a
resistance
1-repetition maximum (1RM) test
Strength is that capacity to exert a force or the ability to
perform work against a resistance.
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There are numerous means to develop strength including:
Isometric exercise
Progressive resistance exercise
Isokinetic exercise
Circuit training
Plyometric exercise
Calisthenics
Muscle Function- Endurance
Muscular Endurance – the ability to perform
repetitive muscular contractions against
some resistance
– Ability of a muscle or group of muscles to perform
a repetitive action
Sit-ups, push-ups, or more sport-specific evaluations
such as the squat with a light weight for a cross country
runner
Muscle Function- Power
Muscle power
– Rate of performing work: A weight lifted (force)
through a range of movement (usually a vertical
distance) divided by the unit of time required to
perform the lift
– Vertical jump
Types of Skeletal Contractions
Isometric
Concentric
Eccentric
Isometric
Isometric
Muscle generates a force, but there is no joint
movement; resistance is greater than the athlete
is able to move
– Strength gains are greatest at the precise joint
position at which the contraction is performed
– Isometrics are not often applicable to sport
performance, though consider holding positions
in wrestling and gymnastics, abdominal muscles
in swimming, abdominal and back muscles in
running
– Difficult to measure the overload
Isotonic
Isotonic
Moving the joint through a range of motion
with a set amount of resistance applied
– Occurs in lifting free weights and in most
activities of daily living
Variable Resistance
Variable resistance
– Delivers a varying resistance at different
points in the range of motion
– Offset cam on Nautilus/variableresistance machines; sliding lever bar
systems; rubber bands or elastic tubing
(provides increased resistance as the
band is elongated)
Isokinetic
Isokinetics
Weight training is a common type of strength training for
developing the strength and size of skeletal muscles. It uses
the force of gravity (in the form of weighted bars, dumbbells
or weight stacks) to oppose the force generated by muscle
through concentric or eccentric contraction
– Muscular action performed at a constant
velocity
– Isokinetic machines provide a maximum
resistance throughout the entire range of
joint movement
Concentric
Concentric and eccentric training
– Most sports involve both phases
– Concentric muscle activity
The shortening of the muscle when a limb moves
through a range of motion with a resistance applied
This muscle action is the force-production part of almost
every human movement
Eccentric
–Eccentric muscle activity
The lengthening of a muscle (lengthening
contraction) that occurs with lowering of a weight
Does not occur in every form of isokinetic exercise
(some isokinetic machines do allow eccentric
contractions), proprioceptive neuromuscular facilitation
exercises, or manual resistance exercises without
modifications
Does occur with most other weightlifting machines and
in all forms of body weight conditioning (push-ups, pullups, sit-ups, etc.)
Types of Strength TrainingPlyometric
Plyometric
– is a type of exercise training designed to produce fast,
powerful movements, and improve the functions of the
nervous system, generally for the purpose of improving
performance in sports.
– Plyometric movements, in which a muscle is loaded and
then contracted in rapid sequence, use the strength,
elasticity and innervations of muscle and surrounding
tissues to jump higher, run faster, throw farther, or hit
harder, depending on the desired training goal.
– Plyometrics is used to increase the speed or force of
muscular contractions, often with the goal of increasing
the height of a jump.
Types of Strength TrainingPlyometric
Also known as stretch-shortening cycle exercise
– Stretch phase: Eccentric loading phase
– Shortening phase: Force-production or concentric phase
– Every physical activity incorporates the stretch-shortening
cycle
Critical feature: A concentric force production
follows every eccentric load absorption
– When a muscle is stretched prior to the onset of a
contraction, the contraction is greater than it would have
been otherwise
– Can be used as part of a rehabilitation program or to
prepare for a specialized skill or performance
What Determines the Amount of
Strength?
Size of muscle
Number of muscle fibers
Neuromuscular efficiency
Biomechanical Factors
Fast-Twitch v. slow-twitch muscle fibers
Level of physical activity
Overtraining
Resistance Training Techniques
Isometric Exercise
Progressive Resistive Exercise
Isokinetic Exercise
Circuit Training
Plyometric Exercise
Callisthenic Strengthening Exercise
Resistance Training Techniques
Technique
Action
Equipment/Activity
Isometric exercise
Force develops while muscle length remains constant
Any immovable resistance
Progressive resistance exercise (PRE)
Force develops while the muscle shortens or lengthens
Free weights, Universal, Nautilus, Cybex,
Eagle, Body Master
Isokinetic training
Force develops while muscle is contracting at a constant
velocity
Cybex, Orthotron, Kincom, Biodex
Circuit training
Uses a combination of isometric, PRE, or isokinetic exercises
into a series of stations
May use any of the equipment list
Plyometric exercise
Uses a rapid eccentric stretch of the muscle to facilitate
an explosive concentric contraction
Hops, bounds, and depth jumping
Calisthenics
Uses body weight for resistance
No equipment needed (Sit-ups, pushups,ect.)
Isometric Exercise
Progressive Resistive Exercise
Isokinetic Exercise
Plyometric Exercis
Calisthenics
Resistance Exercise
Terminology
Repetition
Repetition Max
Set
Intensity
Recovery period
Frequency
Cardiorespiratory Endurance
Cardiorespiratory endurance – ability to
perform activities for extended periods.
– Cardiorespiratory endurance is the ability to
perform whole-body, large-muscle activities
repeatedly for long periods.
Aerobic activity
Anaerobic activity
– Maximum aerobic capacity is the greatest
determinant of the level of cardiorespiratory
endurance.
Improving Cardiorespiratory
Endurance
Methods for improving
cardiorespiratory endurance may be
accomplished:
– Continuous training
– Interval training
– Fartlek training
Training in which the pace is varied from a
fast sprint to slow jogging (INTERVAL)
Aerobic
An aerobic or endurance base is required of most all sports to
prevent fatigue and injury.
Aerobic endurance training
– Nearly every physical activity requires some degree of
cardiovascular, or aerobic, endurance
– Establish fitness level by using a cardiovascular stress test to
determine the maximal heart rate
– The American College of Sports Medicine (ACSM)
recommends an exercise intensity for aerobic conditioning
between 60 and 90% of the maximal heart rate
The highest heart rate of which an individual is capable.
A broad rule of thumb for estimating maximal heart rate
is 220 (beats per minute) minus the person's age (in
years)
– Overload required, short-term goals leading to long-term
goals in a steady progression
Anaerobic
Anaerobic Training
– Not as universally required as aerobic training, but critical in
most sport activities
Anaerobic exercise is developed through power and
speed training in short yet intense sessions.
– Power is the ability to function rapidly in your sport to attain
maximal results.
A good strength base is required to begin a power
program.
– Circuit training is a good example of power training where a
30 second bout of vigorous exercise is performed followed by
a 20 second rest throughout a cycle of 6 - 8 exercises.
– This is the system that ultimately develops you for your
sport.
Training principles
Anaerobic
– Requires short, intense bursts of activity
– Should be sport specific
– Possible methods: running short, intense sprints; performing
short, intense bouts on a slide-board, bicycle, step-up equipment;
and so on
– Cannot be sustained for long periods of time
– Can use interval training to allow body to recover
Who should train Anaerobically?
– Primarily for people with moderate level of fitness who want to
improve this aspect of their conditioning
– Not appropriate for older adults or others who have low fitness
levels, or for anyone who might risk injury doing exercise at high
intensity
– People at risk for cardiovascular disease should be carefully
screened
Program design
– Advantageous to vary distances of sprints during the workout
– Increase volume gradually to avoid injury: Increase mileage or
time spent by no more than 10% per week
– Alternate interval training days with days of rest or more
moderately paced exercise
Cardio Functions (testing)
Cardiovascular function
– Evaluating aerobic power
Ability to use oxygen in performing
work
1.5 mile (2.4 km) timed run, step test, 2
mile (3.2 km) timed run
– Evaluating anaerobic power
Ability to perform activities of very short
duration using metabolic processes that
produce energy without oxygen
Vertical jump, shuttle run
Speed and Agility
Speed and agility will keep you out of potentially
injury producing situations.
Speed may be developed by improving technique
utilizing efforts with a 6 second maximum effort.
Agility and coordination emphasize neuromuscular
control and are the culmination of all physical fitness
factors.
– It is the ability to react to the demands of sport. It is usually
the first to suffer fatigue.
As you implement improvement of these systems you
can increase muscle fiber size and bone strength,
increase flexibility, decrease fat, improve
cardiovascular, and respiratory fitness and help
reduce the chances you will sustain injury in your
activity.
Those who are physically fit have an injury rate one
half to those who are not fit.
Agility and Speed (testing)
Agility and speed
– Agility
The ability to start, stop, and change
direction
Shuttle run
Proper footwear; time to learn the
pattern before being timed
– Speed
Length of time required to travel a set
distance
Running—preferably in distances similar
to those that occur in the sport; timed
dashes such as the 40 yd (37 m) or 100
yd (91 m) dash for sports with short
bursts of sprinting
Preventing Sports Injuries
AlsoUse of Proper Equipment
Maintenance and
Appropriateness of Playing
Surfaces
Adequate Adult Supervision and
Commitment to Safety
Proper Preparation
Equipment Selection
An LAT must understand
biomechanics of the sport or
activity, then attempt to find
specific exercises to challenge the
relevant muscles to adapt, and
choose equipment on these
parameters
Equipment Selection-Types
Free weights
Strength-training machines
– Can be less expensive than free weights
– Safer for young athletes—cannot drop
weight on foot or chest
– May not provide an adequate range of
exercises for all sizes of athletes or for all
strength levels
Equipment Selection- Types
Individual machines
– Take up more space and cost more than
free weights
– Major benefit: can exercise an individual
joint action or muscle group
Other equipment
– Functional activities
– Plyo-balls, elastics, swimming or pool
work
Equipment Selection- Comparing
Comparing equipment types
– In general, free weights are thought to
be more beneficial than machines
– Machines offer an advantage when
range of motion is limited—in
rehabilitation situations or for athletes
who have disabilities
Preventing Sports Injuries
Proper rest and nutrition are necessary for
optimal performance.
– If you are skimping on sleep and not getting an
adequate diet you only hold yourself back and set
yourself up for injury.
Hydration is part of the nutritional balance
necessary for participation.
– Sweat rates of elite athletes may exceed 8 - 10
quarts a day.
– Dehydration of as little as 2% can affect physical
performance which in turn makes injury more
likely.
Preventing Sports Injuries
Exercise should be that which can be comfortably
tolerated.
There should be a slow build up in intensity to reach
peak performance.
Usually an increase of about 10% per week is what is
recommended to properly prepare your body for the
activity and to prevent injury.
– Too much too soon is often the cause of overuse injury.
– As exercise becomes more intense it should also be pain free
in that there may be some soreness but not causing
musculoskeletal pain the next day.
– Ideally you progress the exercise in intensity but without pain
or soreness.
Preventing Sports Injuries
Pain is the body's way of telling you you're doing too
much and risking injury.
– Thus, it is important that when beginning a sport that you
slowly adjust to the pace, from half to three quarter to full
speed.
– In this manner you acclimate to the full speed of the sport.
– Obviously you must allow ample time to prepare for
competition.
– However it requires time and hard work, which many are not
willing to do.
– Just like with improper hydration, nutrition, or rest, an injury
is more likely to happen.
Preventing Sports Injuries
An often overlooked area of injury prevention is a preseason
screening process.
Areas that should be assessed should be:
– equipment, especially shoes
A worn or cheap pair of shoes is an example of an injury waiting to
happen.
– posture
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Lower extremity posture in running sports should be evaluated and
corrections made prior to competing
strength
range of motion
Proprioception
endurance
power
speed
agility
If you have a previous injury, it should be assessed in the above
areas to assure that you are ready to return to play.
Preventing Sports Injuries
You should have a strength level appropriate for
your sport of choice.
If the muscles and tendons cannot handle the stress
loads of the sport or activity, injury is sure to occur.
Strength and flexibility are the cornerstones of
physical fitness.
– If you lack strength or adequate range of motion in your
joints they are at risk of injury.
– A weak or tight muscle or tendon is at risk.
– Proprioception or balance is required in sport and a factor in
the injury process if you have deficits here.
– For the lower extremity for example you should be able to
balance easily with your eyes closed on one leg, if not then
this is an area of concern and need remediation.
Preventing Sports Injuries
Fatigue is often a cause of injury.
– The muscles and tendons cannot contract and relax in a
sequential manner, become out of synch, reactions slow and
injury is there waiting to happen in the form of a strain,
sprain or fracture.
– When you feel fatigue coming on, it is the time for a break
to allow the body its necessary recuperation.
Preventing Injury
Coaching methods
– Particular coaching techniques or instructions can cause
or prevent injuries (e.g., spearing versus head up during
tackling in football)
– National Standards for Athletic Coaches (National
Association for Sport and Physical Education/American
Alliance for Health, Physical Education, Recreation and
Dance [AAHPERD])
Matching athletes on motor skill performance
Controlling biomechanical stress/overuse
Role of extrinsic forces (someone else landing on
your foot)
Modifying physical demands placed on athlete
(being aware of illness and fatigue)
Mental
The injury prone athlete exhibits
negative thinking.
Being positive about injury prevention
without being too much of a risk taker
will add to your pleasure of activity and
help with reducing your injury risk.
The assessment and implementation of a
program to prevent injury will allow you to
enjoy the benefits of the sport or activity
without the consequences of pain, discomfort
and frustration as result of injury.
Injuries
Injuries occur for a variety of reasons.
Traumatic injuries occur when contact or force is too much
for your muscles, joints or bones to absorb.
– A sprained ankle, a twisted knee, a fall off your bicycle or a
collision at second base are examples of this type of injury.
Overuse injuries are a gradual breakdown of body
structures. They can often be prevented and are generally
caused by any one or combination of the following:
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not enough strength for the activity
not enough flexibility for the activity
inappropriate activity or intensity (too much, too soon!)
improper or faulty equipment
change in exercise surface (different running terrain or exercise floor)
poor biomechanics or technique
Pain is an indication that something is wrong, so listen to
your body.
– As your injury progresses, pain will increase and/or occur
earlier during exercise.
– Swelling, redness or warmth-to-the-touch are also signs of
injury and inflammation.
How are athletic injuries prevented?
The following are some of the strategies that
may help teens prevent athletic injuries:
– Have a sports pre-participation physical
examination
– Before each training or sports event, warm up and
then cool down afterward
– Do flexibility exercises
– Play within safe ranges for one’s age and size
– Use proper and well fitted equipment
– Keep oneself physically fit
– Begin training one to two months before the sports
activity is to begin
– Gradually increase one’s training time but not
more than ten percent each week
Considerations for
Female Athletes
Hormonal differences
Neural differences
Strength/body weight ratio
– Absolute vs. relative strength
QUESTIONS?