Injury Prevention

Injury Prevention

Emphasize a proper warm-up and stretching prior to all activity. Develop flexibility and properly progress in training volume and intensity. The sport-specific exercises aid the reduction of injuries. Identify previous injuries and give preferential training.

Ankle Injuries - Best prevention is strong muscles (squats, leg presses, step-ups, and calf raises). Strengthen the tibialis anterior (front of shin) by walking on the heels. Balance exercises also help.

Back Injury - Lose excess weight and do not sit for extended periods of time. Exercise strengthens muscles and relieves stress. Strengthen the core (abdomen and lower back) to reduce spinal stress. Try to maintain a neutral back position when lifting weights and never round the back in any exercise.

Knees - Strength-train the quadriceps and hamstrings to ensure normal tracking of the kneecap. Do not hyperextend/lock-out the knees during exercise.

Groin Pull - A stretch or a tear of the adductor muscle running from the pubic bone to the inner thigh. Treat with RICE, see a Dr. if the pain is unbearable or rupture is felt. Mild strains require about two weeks healing before rehab (initiate rehab when pain is gone).

Overtraining - Excess volume and/or intensity causing fatigue. May result in illness, mood changes, decreases in performance, and depleted energy stores. Eat well and get adequate sleep to create the optimum environment for the body to adapt to training. Reduce workout intensity/duration or skip training when symptoms of illness appear.

Shin splints- Inflamed tissue over the tibia. From overtraining or training on hard surfaces. Stop until pain is gone, then resume at low-intensity with gradual progression. Chronic pain may indicate a stress fracture.

Do not ignore injuries because they may develop into more serious problems. Pay attention to each pain and treat accordingly. Return to action cautiously.

General treatment [Apply for 48 hours following the injury (strain, sprain, tendinitis)]

	Rest --Keep weight off the injured area to reduce blood flow and re-injury.
	Ice -- Apply for 20 minute (maximum) periods ASAP for the greatest anti-inflammatory benefit. Apply periodically over 48 hr or until swelling is considerably reduced.
	Compression -- Wrap injuries (but not broken bones) with an elastic bandage to decrease swelling. Loosen pressure once per hour and check end of limb for sensation.
	Elevate -- Fully support and raise the injury above to reduce internal bleeding and pressure in the damaged area and to assist venous blood return.
	Heat -- Apply only after the elimination of swelling and inflammation, but not if area is warm to touch.

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