pacific games, noumea 2011 - Oceania Athletics Association

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Injury Prevention By Richard Newsham-West PhD Griffith University , Gold Coast Participating in sport, while it has the associated health and psychological benefits, it does carry the risk of a musculoskeletal injury. Fortunately in track and field athletes, most injuries are not serious and the injury will rapidly repair and the athlete will rehabilitate quickly. Of all the track and field athletes the literature would suggest that the risk for injury is higher in athletes competing in the running events when compared to those competing in field events, but this is in no way conclusive. Epidemiological studies of injury prevalence, incidence and patterns in track and field athletics are scarce. What literature that does exist, suggests that in the running events where the foot hits the ground between 1000 and 1500 times per mile with forces of up to 3 times body weight, the overuse type injuries are common and occur mainly in the lower limb (leg and foot). In the events where a force is generated such as in the sprinting and jumping events acute muscular injuries are the most commonly reported injuries. Pole-vaulters and high jumpers tend to report acute lower back injuries as the predominant injury. In the throwing events, both acute and overuse upper limb and lower back injuries are reported. Knowing the predominant injury (type and body location) and knowledge in the cause of these injuries allows the team physiotherapist, coach and exercise physiologist to design event specific programs that are aimed at minimising the chance of these injuries occurring by addressing the risk factors associated or causes of the predominant injuries. Sports injuries are not often the result a single risk factor. Often they are a result of a number of intrinsic and extrinsic factors. Intrinsic or internal risk factors that may predispose the athlete to injury are factors that are individual and specific to that athlete, such as a muscle imbalance, prior injury, inadequate or poor diet, poor sleep or recovery and faulty mechanics. Risk factors that are external to the athlete include inappropriate or old footwear, their training practices and the physical environment in which they are training and compete in (e.g. the local climatic conditions). The healthcare provider associated with the team or squad should along with the coach and the athlete develop a plan for relevant prevention measures PHYSIOLOGY strategies that will not only minimise or remove these risk factors but better prepare the athlete for participation in their chosen event. A simple guide to injury prevention is as follows; Pre-season or pre-participation screening A healthcare provider, usually the physiotherapist will use a screening tool to identify the ‗at risk’ athlete and those factors that may increase the athlete to injury. This usually involves a full history of sporting activity and injury history, a physical examination, a measure muscle performance such as length and strength of the muscles (e.g. hamstring length, side bridging), proprioceptive or kinesthetic sense (balance) through a series of balance related assessments, a series of event specific skill based assessments and a series of fitness and conditioning assessments. During these assessments, deficits in the athlete‘s biomechanical and physiological systems that place the athlete at risk of injury can be identified and intervention(s) designed to address these can be introduced into the athletes training schedule. Warm-up, cool-down and stretch Warming-up correctly in important in preparing the body and mind for the activity is important in injury prevention. The cool-down is equally as important to help the body recover from exercise and again prevent injury. The warm-up should include a period of endurance and cardiovascular loading type exercises but also include skill or task specific exercises along with dynamic stretching to prepare the body for the demands of the sporting event. Cool down exercises is often forgotten by the athlete but it is equally important. It is important to perform some low impact low cardiovascular activity such as a light jog or walk, static stretches and re-fuelling with appropriate food and fluids. Some athletes use other recovery strategies such as massage, pool sessions and or contrast baths. These need to be explored by each individual athlete in consultation with their coaches. Oceania RDC Bulletin 2011 Page 14
Physical conditioning Being prepared physically not only improves sporting performance but helps prevent injuries. Being physically prepared means the athlete can perform the given task without injury because there are no un-wanted movements of the limb because there is enough stability and /or strength to overcome any movement alteration without injury occurring and physical. A close analysis of the requirements of the individual event by the coach and sports science coordinator is essential to minimise the chance of injury. This analysis will identify the physiological requirements on the body, muscle strength, length and co-ordination required to participate and the designing of a specific training program to best prepare the athlete for the demands of the event. Technique Malalignment or biomechanical problems in the athletes movements such as pronated feet, internal rotation of the knee have been associated with injury. It is important to identify the risky elements in the sport and learn the correct technique at all times, to prevent injury. If it is difficult for the athlete to perform the activity optimally, then consultation with a Physiotherapist or Exercise Physiologist or specialised coach in the event will help identify the reason for this and a program of stretching or strengthening or skill based drills can be designed to eliminate any unwanted and potential injury risk factors. Sporting equipment It is important to buy the correct sporting equipment (e.g. shoes) and take care of the equipment to prevent injury. A simple sign that there is a problem with equipment is that the athlete will start to develop strange or out-of-the ordinary aches and pains after using or wearing the equipment. Hydration and nutrition An understanding of how hydration and nutrition affects the body‘s ability to recover and respond to training enables the athlete to make better food and fluid choices before, during and after exercise. The right hydration and nutrition program will prevent fatigue and reduce the subsequent risk of injury that is associated with fatigue both at a physiological level (tired muscles) and psychological level (poor concentration). Environment Ensure that sporting facilities and equipment being used is safe. The correct clothing should be worn that is suited to the climatic conditions training and competing occurs in. Injury management This is probably one of the key elements of injury prevention. All the literature surrounding injury prevention identify a history of a previous injury is the most significant predictor of future injury. Therefore the correct identification, treatment and rehabilitation of injuries will help players return to training and competition sooner without any deficit (both physiological and muscular) that may place the athlete at risk of future injury. Rest and recovery Sleep is becoming an essential aspect of injury prevention. Sleep is not only important for general health and wellbeing, both mentally and physically but it is critical for recovery after in intensive workouts as well as to perform well during competition. Chronic overexertion and chronic fatigue can increase the athlete‘s susceptibility to injury. Alongside good sleeping habits, eating a nutritionally balanced diet each day is essential to aid in muscle and physiological recovery. Summary In summary injury prevention is not achieved in isolation but includes the athlete, coach and medical personnel such as the Physiotherapist, Dietitian, Exercise Physiologist or Sports Doctor. Ensuring proper, efficient muscle mechanics requires practice and effective coaching and should include a systematic program of event specific exercises such as strengthening, flexibility and skill related drills. Faulty or inefficient muscle mechanics must be corrected and fundamental skills engrained if the athlete is to maximise the chance of performance improvements and to minimise the risk of injury. During the competitive period of the season and or event wearing the right equipment and ensuring it is in good condition, especially if there is specialist equipment, dressing for the climatic conditions so as to avoid the physiological stresses associated with extreme temperatures and or humidity, hydrating and refueling appropriately, warming-up and warming down and recovery and sleep are key aspects of the injury prevention process. This is a simple guide that may help the athlete reduce the risk or chance of injury and be able to compete and train injury free. Oceania RDC Bulletin 2011 Page 15
Page 1 and 2: December 2011 TECHNICAL NEWS ATHLET
Page 3 and 4: President Lamine Diack (Senegal) Se
Page 5 and 6: OAA COUNCIL OAA COUNCIL President M
Page 7 and 8: ANALYSIS OF THE ATHLETICS COMPETITI
Page 9 and 10: PACIFIC GAMES RECORDS Suva (1963),
Page 11 and 12: Analysis of the Standard of Events
Page 13: For the recently completed Nouméa
Page 17 and 18: In all New Zealand Athletics finish
Page 19 and 20: Oceania RDC Bulletin 2011 Page 19
Page 27 and 28: From the great success of teaching
Page 29 and 30: Course 3 - IAAF Kids Athletics Work
Page 31 and 32: Course 5 - IAAF CECS III Throws Cou
Page 33 and 34: 2012 RDC Courses Course 1 - Chief Y
Page 35 and 36: 2012 CALENDAR 2012 Events Date Even

pacific games, noumea 2011 - Oceania Athletics Association

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