BTEC National Diploma Sport & Exercise Sciences Sports Injuries Prevention of Injury

Extrinsic Factors  Excessive load on the body: –type of movement –speed of movement –number of repetitions –footwear –Surface  Training errors: –excessive distance –fast progression –high intensity –hill work –poor technique –monotonous asymmetric training –fatigue

Intrinsic Factors  Most common are alignment abnormalities, leg length discrepancy, muscle weakness & imbalance, decreased flexibility, joint laxity & instability, female gender age, over- weight, & predisposing diseases  Malalignments of various types are the most common intrinsic factor  majority of these are minor & subtle & can be corrected with applied external forces, e.g. increased foot pronation

Factors 1. Skill 2. Fitness 3. Warm up / cool down 4. Preventative stretching 5. Environmental factors 6. Rules of the game 7. Selection, screening, and profiling 8. Diet and nutrition 9. Psychological 10. Role of the coach 11. Rehabilitation

1. Skill  Development of skill should not just be regarded as a factor for improving performance but also as a means of injury prevention.  Evaluating the factors that contribute to skill: –Physical capabilities –Mental capabilities –Overtraining

1. Skill cont…. Symptoms of Overtraining  Loss of appetite  Disturbed sleep, waking up tired, waking up early in the morning  Increased fluid intake during the evening and at night  Possible loss of weight  Decline in performance  Chronic injury complaints (e.g. children)  Relief when the player gets the chance to escape from a training session

1. Skill cont…. Prevention of overtraining  Be aware of signs and symptoms of fatigue  Ensure adequate rest periods between training sessions  Ensure ‘QUALITY’ not ‘QUANTITY’  Variations of training  Ensure training demands resemble the game situation  Ensure special care is given to children and adolescents (i.e. rest periods : enthusiasm  Match children in terms of Ht, Wt, maturity, experience and ability

2. Fitness  Definition: the overall physical and psychological condition of the individual.  You only develop ‘fitness’ for a task by training using activities that closely resemble the task.  Developing fitness is based on the ‘SAID’ principle

2. Fitness cont…. S= SPECIFICTY – make training specific to the activity to be performed. A= ADAPTATION – allow time for the body to adapt to training loads. I & D = IMPOSED DEMANDS – ensure that the demands are at the correct level to promote change, but not so high that they cause detrimental performance or injury.

2. Fitness cont….  Muscular factors –Strength –Power –Endurance  Cardio-vascular factors –Aerobic –Anaerobic  General factors –Flexibility –Co-ordination –Mental state

2. Fitness cont….  Also consider the following:- –Heredity –Maturity –Diet / Nutrition –Rest –Initial fitness level

3. Warm up / Cool down  Aims of a warm up: –To prepare the CV and respiratory systems. –To prepare the player psychologically. –To increase the core temperature of the body and muscular tissues. –To achieve full joint mobility –To achieve full soft tissue extensibility

3. Warm up / Cool down  Difference between pre-training and pre- match warm up: –Pre-training: does not have to be as intense because activity can be controlled by the coach / players to allow gradual progression to target level. –Pre-match: intensity of the match can not be pre-determined. Athletes may have to work maximally from the beginning

3. Warm up / Cool down  Timing of warm up: –Muscle temp can fall back to resting levels within 15 min. –During half time intervals light activity should be encouraged / advised

3. Warm up / Cool down  Aims of a cool down: –Return muscles back to normal by removing of fluid and waste products (e.g. lactic acid) –Prevent D.O.M.S. –Maintain post activity muscle extensibility. –Encourage gradual return of the heart rate, body metabolism and respiratory rate to normal.

4. Preventative stretching  A tight muscle that has not been trained through a progressive stretching programme will tear or ‘strain’ more easily.  One of the most common injuries in sport is the muscle strain  Daily preventative stretching will reduce the likelihood of injury  In young and adolescent athletes bone grows faster than muscle.

5. Environmental factors  Weather.  Playing surface.  Changing facilities.  Clothing.  Footwear.  Protective equipment.  Training area is free from hazards.

6. Rules of the game  Control is achieved by the formation of rules to safeguard the athlete from injury. –Athletes have to abide by the rules, and ensure athletes are educated. –Coach should insist on fair play. –Referee has the responsibility to apply the rules. –Governing body has to legislate to reduce injury. Safety should not be sacrificed for excitement.

7. Selection, screening and profiling  Athletes should undergo medical and physical screening to detect any anatomical, biomechanical and physiological factors that may put athletes at risk.  Profiling tests: –Muscular strength, power and endurance –Flexibility –Balance

8. Diet  Diet should be well balanced: –Ensure adequate intake of:  Carbohydrates  Protein  Fat  Vitamins and minerals –Hydration –Pre-match meal –Post-match meal