1. GNS Hockey Injury prevention Hillary Simon Principal Physiotherapist, St Ives Physiotherapy & Sports Therapy Centre BSc (Physio), APAM

2. Prevention Prevention is better than cure

3. Early intervention It is easier to treat an acute injury than a chronic injury.

4. Get fit to play sport, don ’ t play sport to get fit

5. RICER Rest Ice Compression Elevation Referral 1 st 48 – 72 hours

6. NO HARM No Heat No Alcohol No Running or Activity No Massage 1 st 48 – 72 hours

7. Common Injuries - Traumatic Ankle sprains Contusions (to discuss in more detail) ACL injuries (to discuss in more detail) Occasional dislocated shoulder Hand Injuries Fractures Avulsion fractures Early intervention important –specialised - hand physiotherapist

8. Avulsion Fracture: X-ray Avulsion # of the proximal phalanx of the right thumb

9. Common Injuries - Overuse injuries Sesamoid issues under 1st MTP joint (short distance sprinting, sudden changes of direction) Medial tibial stress syndrome (shin splints)

10. ACL injuries Mechanism

11. ACL injuries - PEP program Warm up Stretching Strengthening Plyometrics Agilities

12. 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

13. Contusions Commonly known as a ‘ BRUISE ’ Ricer and No Harm Management depends on classification

14. Contusions Grade 1 (mild) Usually able to continue playing Ability to stretch slightly decreased Strength may be decreased Return to play 2 – 3 weeks

15. 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

16. 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

17. Recovery Ice baths Kiddie pool 18 bags of ice 10 – 14 degrees 5 – 10 minutes

18. Recovery Hydration - replace lost fluids and electrolytes

19. Recovery Carbohydrates - consume a carbohydrate rich drink or meal within the 1 st hour post exercise

20. Recovery Protein – should be replaced within the 1 st hour post exercise

21. Recovery Sleep: 8 hours good 10 hours better

22. Take home messages Get fit to play sport, do not play sport to get fit Fitness needs to be sport specific Core strength and balance basic building blocks Injury prevention is better than cure Recovery is important

23. Contact Us Phone: 9144 1118 Email: enquiry@stivesphysio.com.au Website: www.stivesphysio.com.au

24. Questions?

25. Thank you