Presentation is loading. Please wait.

Presentation is loading. Please wait.

Sierra Choi Hong Kong Physiotherapy Association Aim Common injuries, Injury prevention and simple self management Enjoy this meaningful event.

Similar presentations


Presentation on theme: "Sierra Choi Hong Kong Physiotherapy Association Aim Common injuries, Injury prevention and simple self management Enjoy this meaningful event."— Presentation transcript:

1

2 Sierra Choi Hong Kong Physiotherapy Association

3 Aim Common injuries, Injury prevention and simple self management Enjoy this meaningful event

4 Oxfam Trail Walker Endurance sport Mind

5

6

7 Cardiopulmonary Function Age: 40 Max HR: 220 – 40 = 180 Courtesy of Dr. Simon Yeung, HKPU 4 hours

8 Demand Musculoskeletal – Lower limb joints for mobility – Spine for stability – Upper limb for holding of pole / weight

9 Preparation DEMAND FITNESS

10 Injury DEMAND FITNESS

11 Injury Load exceeds the ability – Trauma – Overuse Injury may happen to – Muscles, Ligament, Joints of – Spine, Hip, Knee and Ankle

12 Inflammation Normal body response to ‘problem’ Acute phase - Increased circulation – Sign and symptoms Redness, Swelling, Increase temp, Pain – Management Control sign and symptoms R.I.C.E

13 Inflammation Sub-acute stage – Repairmen of the damage – Management Controlled activities Chronic Stage – Remodeling – Scar formation – Management Restoring normal function Range, Strength, Power, Endurance, Proprioception

14 Trailwalker’s Injury

15 Heat Injury Heat Injury and Hypothermia

16 Heat (Metabolism) ExerciseShiveringRadiation ExerciseShiveringRadiation HeatGenerationHeatGeneration Balance Heat Index Temp, wind speed, humidity, radiation Heat regulatory system RadiationConductionConvectionEvaporationRadiationConductionConvectionEvaporation Heat loss

17 Heat Injury Heat Cramp Heat Exhaustion Heat stroke DehydrationDehydration Electrolyte loss Hot and humid weather without adequate fluid supply Sweating+++HeadacheWeaknessVomit ↑HR, ↓awareness Redness Hot and dry No sweating Strong and rapid pulse CNS damage signs Unsteady gait Confusion Aggressive Coma

18 Heat Injury Heat Cramp Heat Exhaustion Heat stroke DehydrationDehydration Drink / electrolyte Pre-ex, replenish during ex Rest in Shaded area Loosen up clothing Lower temp Water supply Observe Send to hosp Medical Emergency !!

19 Mild 33 – 35ºC33 – 35ºC Cold extremitiesCold extremities ShiveringShivering Rapid pulse and breathingRapid pulse and breathing Urine urgencyUrine urgency Slight in- coordinationSlight in- coordination Moderate 31 – 32ºC31 – 32ºC  in-coordination  in-coordination  shivering  shivering fatiguefatigue Slurred speechSlurred speech Drowsiness / AmnesiaDrowsiness / Amnesia Poor judgmentPoor judgment DehydrationDehydration Hypothermia

20 Mild Remove from coldRemove from cold InsulationInsulation Warm, sweet drinkWarm, sweet drink NO AlcoholNO Alcohol External heat over torso areaExternal heat over torso area Moderate Removed from coldRemoved from cold InsulationInsulation Don’t immediate re-warm activelyDon’t immediate re-warm actively Monitored continuouslyMonitored continuously Management for Hypothermia

21 Musculoskeletal Injury

22 Load exceeds the ability – Trauma – Overuse Injury may happen to – Muscles, Ligament, Joints of – Spine, Hip, Knee and Ankle

23 Overuse injury Muscle strain / Cramp Anterior knee pain Iliotibial band friction syndrome (ITB) Plantar fasciitis (Sole / Heel pain) Tendonitis (Knee, ankle)

24 Muscle Cramp / Strain Dehydration / Insufficient electrolytes – More generalized – Water and electrolyte supplementation Muscle fatigue – During / after exercise – Accumulation of lactic acid – Training, improve circulation Overload - damage – Concentric – muscle shortening – Eccentric – muscle lengthening – Training, aid / support

25 Muscle cramp Management – Replenish of water and electrolyte – Rest – Stretching – GENTLE massage

26 Anterior Knee pain /ITB syndrome Front knee pain and Side knee pain Repeated loading (Overuse) Related to – Mal-alignment / Biomechanical fault – Insufficient hip, knee & ankle control – Insufficient flexibility – Increase loading to the patellofemoral joint / distal portion of ITB

27 Body Alignment

28 Right knee MRI film JBJS(Br) B: HKSI Sports Medicine Education Series IV

29 Iliotibial Band Friction Syndrome

30 Plantar Fasciitis Heel pain Loading exceeding the flexibility of plantar fascia – Overweight – Increase pronation

31 Plantar Fasciitis

32 Inflammation of tendon Overuse due to Repeated concentric eccentric cycle Tendonitis

33 Traumatic Injury

34 Ligamentous sprain Muscle tear Fracture Dislocation Traumatic Injury

35 Ligamentous and Muscle Injury Grade I to III – Grade I – Minor injury, no laxity, function well preserved – Grade II – Moderate Injury, Laxity (lig.), functional disturbance – Grade III – Complete torn, Laxity or even dislocation, Great functional disturbance

36 Site of common ligament sprain Anterior Talofibular Ligament Anterior Cruciate Ligament Medial / Lateral Collateral Ligament

37 Prevention

38 Return to sport AcuteMx, Intervention, Rehab Knowledge, skill, Ability of Medical Team Cardiovascular Nutrition Psychological Athlete Education Healingconstrain Flex ty,Stab ty Power Strength, endurance Skill Pre-injuryhealth status Return to sportPerformance AcuteMx, Intervention, Rehab Knowledge, skill, Ability of Medical Team Control of Extrinsic Factors Strategy, Team management, Support Cardiovascular Nutrition Psychological Athlete Education Knowledge Healingconstrain Flex ty,Stab ty Power Strength, endurance Skill Pre-injuryhealth status Status of recovery Flex ty, Stab ty Power Strength Pre-race condition Endurance

39 How do you prepare yourself Reasonable goal Reasonable training regime Training log book Addressing extrinsic factors & intrinsic factors leading to injury

40 Extrinsic factor Temperature, Humidity, UV Index, Wind …. Trail surface and condition Lighting Gear – Clothing, Footwear, Hiking pole, Flashlight / Headlamp, …

41 Return to sport AcuteMx, Intervention, Rehab Knowledge, skill, Ability of Medical Team Cardiovascular Nutrition Psychological Athlete Education Healingconstrain Flex ty,Stab ty Power Strength, endurance Skill Pre-injuryhealth status Return to sportPerformance AcuteMx, Intervention, Rehab Knowledge, skill, Ability of Medical Team Control of Extrinsic Factors Strategy, Team management, Support Cardiovascular Nutrition Psychological Athlete Education Knowledge Healingconstrain Flex ty,Stab ty Power Strength, endurance Skill Pre-injuryhealth status Status of recovery Flex ty, Stab ty Power Strength Pre-race condition Endurance

42 Intrinsic Factor Foundation – Medical background, Body alignment, Cardiopulmonary function Balance / Core control / Stability Muscle flexibility, strength, power, endurance

43 Body Alignment

44

45 Guidelines for stretching Know the muscle direction and location Chose a stable position Slow and steady stretch Avoid overstretch Normal breathing Hold for seconds Repeat 2-4 times

46 Recommendation Before the walk and after long rest Water break / Check point Slow and steady Change of degree of tightness Support

47 Calf stretch

48 Hamstring stretch

49 Inner thigh stretch

50 Quadriceps stretch

51 Outer thigh stretch

52 Back stretch

53 Neck and Chest stretch

54 Choice of Shoes

55 Function of Shoes Maintain foot stability Shock Absorption Provide firm lever system for propulsion

56 Foot Type and Stability OptimumRigid Floppy NeutralCushionSupport NeutralHigh ArchFlat Feet

57 Choice of Shoes Trainer for Section 1,2, 8 to 10 Hiking shoes / boot at night when poor vision may lead to twisting of ankle Hiking shoes / boot for rainy day for Section 1 as it’s slippery in San Wan Shan’s trail

58 Blister Management Check whenever feel feet discomfort Blister may form in pressure area with repeated rubbing Advice – Good fitting shoes – Change socks – Double layers socks – Apply cream – Apply second skin

59 Application of second skin Secure it with tapes Avoid creating another pressure area

60


Download ppt "Sierra Choi Hong Kong Physiotherapy Association Aim Common injuries, Injury prevention and simple self management Enjoy this meaningful event."

Similar presentations


Ads by Google