Lecture 1
Principles of injury prevention
Principles of injury prevention
Systematic injury prevention
conceptual model.
Potential causative factor model.
Factors assist in prevention of
injury.
Systematic injury prevention model
1) Identify the magnitude of the problem.
2) Identify risk factors & injury
mechanism.
3) Prevention measures to reduce future
risks.
4) Evaluate effect of preventing measures
(repeating 1st step)
1) Establish the 2) Establish the
extent of the etiology &
injury (incidence mechanisms of
& severity). injury.
4) Assess it's 3) Introduce a
effectiveness preventive
by repeating measure.
step one.
Potential causative factor model
Risk factors for injury Injury mechanisms
(distant from outcome) (proximal to outcome)
Predisposed Susceptible Injury
athlete athlete
Internal risk factors:
• Age Inciting event:
• Gender Playing situation
• Body composition Exposure to external Player/ opponent
• Health risk factors: behavior
• physical fitness • Human factors Gross biomechanical
• Anatomy • Protective equipment description
• Skill level • sports equipments
• Environment Detailed biomechanical
.
description
Factors assist in injury prevention
1) Warm-up.
2) Stretching.
3) Taping and bracing.
4) Protective equipment.
5) Suitable equipment.
6) Appropriate surfaces.
7) Appropriate training.
8) Adequate recovery.
9) Psychology.
10)Nutrition.
Warm-up
• The type of ex. determine the type of warm
up.
• Most effective warm up General + specific
ex.
• In team sports: grouped regimen + built in free
warm up period.
• Warm-up intensity = mild sweating+ without
fatigue.
• Effect last 30 minutes.
• Structured warm-up program injury risk by <
50 %.
Benefits of warming up
1) muscles blood flow.
2) oxyhemoglobin break dawn & oxygen delivery
to muscles.
3) Release of oxygen from myoglobin.
4) vascular resistance
5) Muscle viscosity smooth muscle contraction &
mechanical efficiency
6) Speed of n. impulses & sensitivity of n. receptors
7) alpha fibers activity
8) ROM & No. of injuries
9) cardiovascular response & concentration.
Stretching
Importance:
1. ability to move a joint smoothly throughout a full rang
of movement is imp. Component of good health.
2. Decrease musculotendinous injuries by flexibility
(static flexibility = degree to which joints passively
moved to the end points of rang of motion &
Dynamic flexibility = degree to which a joint can be
moved as a result of muscle contraction).
3. Minimize & prevent muscle soreness.
4. Improve performance.
Types of stretching ex.:
Static Ballistic PNF
Static stretching:
* Assuming stretch position slowly & gently & held for 30- 60
second.
* Tension from stretch initiate inverse myotatic stretch reflex
muscle relaxation.
* Muscle then stretched a little further again without
discomfort, held for 30 second.
* Produce the least amount of tension & the safest method of
increasing flexibility.
Ballistic stretching:
Stretching muscle near to it's limit, then stretched
further with a bouncing movement.
Disadvantages: Quick bouncing strong reflex
muscle contraction further stretch against this
tension increase chance of injury
Not commonly used.
Used in gymnastics, ballet where maximal ROM is
advantageous.
PNF stretching:
Def.: alternating contraction and relaxation of both
agonist and antagonist muscles.
Muscle relaxation is increased after both agonist and
antagonist muscle contraction.
Produces greater flexibility gains.
Disadvantage: tendency to overstretch.
Principles of stretching
• warm –up prior to stretch.
• Stretch before & after ex.
• Stretch gently & slowly
• Stretch to the point of tension but never pain.
PNF stretching
Hamstring stretch Calf stretch
Groin stretch
Iliotibial band stretch
Quadriceps stretch
Levator scapulae
stretch
Side neck stretch Triceps stretch
Calf stretch Soleus stretch
Taping and bracing
• Uses: to restrict undesired, potentially harmful motion &
allow the desired motion.
Main indications
Prevention Rehabilitation
preventive measure protective mechanisms
in high risk activities during healing & rehabilitation
Taping
• Rigid tapes adhesive non stretch tape, used to
restrict undesired motion.
• Elastic tapes not appropriate for movement
restriction.
• Good tape adhesive, strong, non irritant and
easily torn by therapist.
• Joints suitable for taping ankle, wrist, finger,
acromiocalvicular joint and 1st metatarsophalngeal
joint.
• Providing mechanical support & enhance
proprioception.
Elastic taping
Complications
1. Reduced circulation.
2. Skin irritation.
3. Decreased effectiveness
with time.
Ankle taping
Bracing
• Advantages:
1. Athlete can apply it with himself.
2. Lasts considerable time.
• Disadvantages:
1. Slipping during use.
2. Weight of the brace.
3. Problems with exact sizing.
Hinged knee brace
Custom molded brace
Appropriate training
• Def: is the pursuit of activity that will ultimately
lead to an increase in performance in a given sport.
• Principles of training:
1. Periodization.
2. Specificity.
3. Overload.
4. Individuality.
Periodization
Long term training Short term training
1. Conditioning phase
(preparation) aerobic • Allowing adequate
& anaerobic fitness + recovery between
strength & power. training session.
2. Pre- competition phase • Ex.: aerobic work +
(transitional) switches weight session ,
from pure conditioning to technique work +
technique work. anaerobic session
3. Competition phase
competitive performance +
maintaining basic
conditioning
overload
• Allowing performing work at greater intensity or
perform greater volume of work at a given intensity or
to decrease recovery time between efforts of a given volume
and intensity .
Overload principles
1. Apply stress to the body.
2. Increase work capacity.
3. Adequate recovery time.
4. Increase training load
5. Only increase volume or intensity.
6. Slowley progression on new activity.
7. Monitor the athlete for signs of performance or
overtraining
Specificity
• Def.: directing training to performance in the
athlete's given sport.
• Ex.: endurance athlete endurance training
power athlete strength training
foot ball both strength + endurance
Individuality
• Training must be tailored to the individual needs.
• Individuals are differ in:
Tolerance of particular training load
Response to specific training stimuli
Speed of recovery
Psychological make -up
Nutritional intake
Lifestyle habits
Aerobic
Anaerobic
Strength &power
Training methods Flexibility
Speed
Agility
Specific skill
Cross training
Aerobic training
• Increase aerobic capacity, fitness & endurance.
• Aerobic capacity the ability to utilize the body
glycogen stores via the aerobic metabolic pathway
• It is measured by max. oxygen consumption vo2 max.
• Vo2 max. Max. amount of oxygen an individual is
able to utilize in one minute per kilogram of body
weight.
• Benefits muscles : (mitochondrial no. &
activity, glycogen storage, ability to utilize FFA &
vascularity )
cardiovascular: HR, BL. Stroke volume
Anaerobic training
• Utilize oxygen independent metabolism of glucose
to produce energy.
• Improves capacity to maintain a high rate of power
production for short duration of ex. At very high
intensities.
• Increase anaerobic fitness by interval training
or intermittent ex. = no. of bouts of ex. Separated
by rest or recovery.
Anaerobic training
Strength and power training
• Muscular strength: amount of force exerted by an
individual in a single max. muscular contraction.
• Power: max. amount of work an individual can
perform in a given unit of time.
• Types of exercises:
1. Isotonic concentric & eccentric (constant
resistance & varied speed of movement)(same rate
of contraction).ex.: calf raise, dumbbell curl, sit up
2. Isokinetic same speed of movement
3. Isometric same muscle length, max. muscle
cont. against immovable resistance
Isokinetik strength training
Isokinetik strength training
Isokinetik strength training
Isokinetik strength training
Isokinetik measurement
Olympic- type weightlifting
• Lifting of a weight from
the floor to a position
above the ground.
• Exercising muscle both
concentric & eccentric.
• Excellent mean for
improving power.
Plyometric training
• Use natural elastic recoil elements of
human muscles & neurological stretch
reflex to produce stronger, faster muscle
response.
• Resistance training : rapid eccentric
Followed by rapid concentric contraction
= fast forceful movement.
• Ex.: hopping, bounding drills, jumps over
hurdles
Plyometric training
Flexibility training
• Using one or more of stretching techniques
mentioned before.
• Increase ROM.
• Develop strength &power in the newly
acquired range.
Speed training Agility training
• Develop speed by • Important among seniors
increasing muscle power, to prevent falls.
stride length and cadence. • Ex.: figure of 8 running,
• Use running drills, downhill high knee speed ladder.
running.
Agility training
Speed & agility training
High intensity anaerobic ex.
Core strengthening exercises
Cross training
• Maintain aerobic fitness + reducing stress on weight
bearing joint, muscles & joints.
• In articular cartilage damage to a weight bearing joint
reduce impact load + maintaining adequate training
volume.
• In returning to sport after overuse injuries as stress
fracture.
• Ex: cycling, swimming, water running or using cross
trainer.
Cross trainer
Cross trainer
Adequate recovery
• Allow adequate rest between each
exercise repetition so as to allow the
neuromuscular system to recover.
• Allow adequate rest between
competition.
• Goal: benefit fully from training &
prevent injuries
Psychology & injury prevention
• Excessive psychological arousal impairs
sporting performance + risk of injury.
• Overarousal loss of rhythm + loss of
concentration + less time to react to clues.
• Underarousal lower level of competition
Nutrition and injury prevention
• Inadequate glycogen repletion protein
breakdown soft tissue injury.
• Inadequate protein skeletal muscle breakdown .
• Inadequate hydration blood flow to working
muscles + influence the amount & composition of
joint fluid.
• Deficient vitamins & trace element liability to
injury.
• Maintaining low weight & low body weight.
Thank you
