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MAKING IT TO THE STARTING LINE: PREVENTING INJURIES. Marcus Haemmerle, MD Orthopedic Surgeon. The Game Plan. Benefits of exercise Common injuries and causes Tips to prevent injury The warm-up Proper stretching technique Importance of hydration Basic treatment of injury. - PowerPoint PPT Presentation
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MAKING IT TO THE STARTING LINE: PREVENTING INJURIES
Marcus Haemmerle, MDOrthopedic Surgeon
The Game Plan
•Benefits of exercise•Common injuries and causes•Tips to prevent injury•The warm-up•Proper stretching technique•Importance of hydration•Basic treatment of injury
Benefits of Exercise
• Increased energy, strength, endurance, balance, and coordination
•Decreased risk of chronic disease▫Heart disease▫Diabetes▫Osteoporosis▫Sleep disorders
•Lower stress• Improved self-esteem•Weight reduction
Common Injuries
•Tendonitis•Bursitis•Sprains•Back Strain•Muscle Tears•Stress Fractures
Tendonitis
•“Inflammation of a tendon”•Tendon attaches muscle to bone•Very common when starting new
activities•Caused by overuse or overstrain•Results in burning, aching-type pain that
is worse after activity•Can result in vicious cycle of pain if
unresolved
Tendonitis•Achilles Tendonitis
▫Located behind heel▫Usually caused by running, jumping, climbing
activities•Patellar Tendonitis
▫Located below knee cap▫Also caused by running, jumping, climbing
•Rotator Cuff Tendonitis▫Pain felt on side of shoulder radiating to elbow▫Caused by repetitive overhead/lifting activities
Tendonitis•Plantar Fasciitis
▫Not true tendonitis▫Located from heel to ball of foot▫Sharp pain with weight bearing at base of heel▫Worst in morning with first step▫Caused by repetitive impact activities (running)
-those with tight calf muscles are more susceptible
Bursitis
•“inflammation of a bursa”•Bursa is a sac containing lubricating fluid
located near joints and tendons•Can become painful and swollen•Similar causes, symptoms, and treatments
to tendonitis
Stress Fractures
•Result of repetitive low-level trauma•Sudden increase in level of training•Inadequate periods of rest•Most common in feet and lower legs•Progressive, localized pain in bone•X-rays may be normal at first•Treated with rest and sometimes casting
and crutches
Causes of Injury
•Overuse
•Lack of flexibility
•Improper technique
•Faulty equipment/footwear
Tips to Prevent Injury
1. Slow and steady…▫Be cautious▫Start slowly, then build gradually▫Low intensity activity early helps train
muscles and improve coordination to better perform as intensity increases
Tips to Prevent Injury
2. Don’t follow no-pain, no-gain▫Listen to your body▫Stop activity if you have pain, difficulty
breathing, dizziness, nausea, chest pain▫Should be able to carry a conversation
during work-out▫Pushing through pain is quick way to
develop injuries
Tips to Prevent Injury
3. Emphasize low-impact activities▫Reduced stress on muscles, tendons, and
joints▫Examples
Bicycling Elliptical trainer Walking (level ground) Swimming Weight training
Tips to Prevent Injury
4. Warm-up, Cool-down▫Take 5-10 minutes before each workout to
gradually warm-up▫Increases muscle temperature
Improves muscle efficiency Improves elasticity Improves transfer of Oxygen to muscle Improves range of motion of joints
▫Mental preparation▫5 min cool-down helps remove toxic substances
that build up during exercise (lactic acid)
Tips to Prevent Injury
5. Make stretching part of regular routine▫Improves range of motion and decreases
strain on muscles and tendons▫Best done after muscle has been warmed-
up▫Technique
Gradual, prolonged (20-30 sec), and pain-free Avoid bouncing Breathe
Tips to Prevent Injury
6. Mix it up▫“cross-training”▫Do variety of aerobic and resistive weight
training activities on alternating days▫Decreases overuse of the same muscle
groups▫Improves muscle balance▫Decreases boredom and exercise burn-out
Tips to Prevent Injury
7. Hydrate▫Before, during, and after activity▫~1 cup (8 fl oz) before and every 10-
15minutes during activity▫Weigh self before and after activity
Drink 2-3 cups of water for every 1 pound lost▫Water vs. Gatorade
Water usually better choice unless exercising for multiple hours
Water = zero calories
Tips to Prevent Injury
8. Rest and Recover▫Allows body to repair, rebuild, and
strengthen▫Muscles require ≥48 hours to recover from
stress▫Get adequate sleep
Tips to Prevent Injury
9. Be safe▫Inspect equipment and shoes▫Know how to use equipment
If not, ask▫Smooth, controlled movements
No jerking
Injury Treatment
•Minor injuries (RICE)▫Rest
-If it hurts, don’t do it▫Ice
-20-30 minutes every 1-2 hours -protect skin
▫Compression (ACE wrap)▫Elevate
Injury Treatment
•When to seek medical attention▫Severe pain, swelling, or deformity▫Inability to bear weight through limb▫Symptoms not improving with appropriate
treatment (RICE)
THANK YOU
THANK YOU