Slide 2 Summary Of Injuries Slide 3 Summary of Common Complaints
Slide 4 Slide 5 Repetitive Stress Injuries Postural Imbalances,
repetitive movements, daily activities Result in Fatigue
Microscopic damage to muscles Tightness of muscles Muscle pain
Slide 6 Slide 7 Repetitive Stress Injuries General Muscle Tension
Caused by overuse May or may not cause pain Decreased range of
motion, resists stretching Can cause muscular imbalance May lead to
injury Managed with exercise, stretching, and massage Slide 8
Repetitive Stress Injuries Myofascial Pain Syndrome Caused by
overuse of muscles Trigger Points Small, painful involuntary
contractions within muscle cells Locally painful May refer pain and
other sensations distant to the TP Predictable location and pain
referral patterns May be active or latent Slide 9 Repetitive Stress
Injuries Trigger Points Slide 10 Repetitive Stress Injuries
Myofascial Pain Syndrome Treatment Spray and stretch (vapocoolant
spray) Injections Dry needling Trigger point massage modalities
Slide 11 Repetitive Stress Injuries Tendinopathies Damage to
tendons and tenosynovial sheaths May also be caused by age, trauma,
and other factors Tendinitis Acute damage, may include inflammation
Pain and stiffness with movement and stretching Tendinosis Long
term degeneration of tissues, no inflammation Pain and stiffness
with movement and stretching Slide 12 Repetitive Stress Injuries
Tendinopathies Tenosynovitis Irritation to sleeves tendons slide
through May have loss of smooth movement and grinding sensation
Treatment Rest, ice, stretching, massage Eccentric contraction
exercises Ultrasound Splint or brace during activity for support
Slide 13 Repetitive Stress Injuries Strains Injuries to muscles or
tendons May also be traumatic, graded by severity Injuries cause
buildup of scar tissue Decreased contractility Weak, easily
re-injured areas Adhesions that decrease range of motion Locally
painful Pain on stretching and resisted movement Slide 14
Repetitive Stress Injuries Strain damage Scar tissue formation
Weakness and re-injury Slide 15 Repetitive Stress Injuries Strains
Treatment RICE (rest, ice, compression, elevation) Proper
rehabilitation with exercise Stretching, massage Slide 16 Traumatic
Injuries Sprains Damage to ligaments Inflammation Redness, heat,
swelling Pain, loss of function of joint May mask fractures Slide
17 Slide 18 Traumatic Injuries Sprains Treatment RICE (rest, ice,
compression, elevation) Movement to tolerance as soon as possible
Proper rehabilitation with exercise and stretching Slide 19
Traumatic Injuries Disc Injuries May be traumatic or degenerative
Most common is lumbar herniation due to lifting and twisting
Canoeists tend to have more disc issues May cause local pain due to
muscle spasms May press on nerve roots causing pain, numbness,
tingling, and weakness in areas served by that nerve Slide 20 Slide
21 Traumatic Injuries Disc Injuries Treatment Depends on severity
Try to create space for disc to repair itself Injections to
decrease inflammation Surgery Slide 22 Traumatic Injuries Shoulder
dislocation Forceful disarticulation of joint May include soft
tissue damage Muscles will quickly spasm to splint Reduce as soon
as possible Lots of pain and swelling Loss of function Once
dislocated will more easily sublux or dislocate Slide 23 Slide 24
Traumatic Injuries Shoulder dislocation Treatment Reduction and
immobilization Physical therapy Surgery Slide 25 Chronic Injuries
Any unresolved injury Causes Returning to activity too soon Not
properly treating the injury Results Buildup of scar tissue reduces
range of motion Area is more easily re-injured Slide 26 Chronic
Injuries Treatment Physical therapy Exercise Massage to break down
scar tissue, reduce muscle tension Slide 27 Miscellaneous Delayed
Onset Muscle Soreness Typical of new exercise or increase in
activity Not indicative of trauma Usually resolves on its own in a
few days Activity may decrease pain Slide 28 Miscellaneous Nerve
Compression Sciatica, Thoracic Outlet Syndrome, Carpal Tunnel
Syndrome, Disc Injuries Caused by soft or bony tissue compressing
nerves Pain, numbness, tingling, weakness of muscles Various causes
and treatments Trigger points can mimic symptoms Slide 29 Thoracic
OutletCarpal Tunnel Slide 30 Miscellaneous Spasms/Cramps
Involuntary contraction of muscles Often painful May decrease range
of motion Several causes Pain~Spasm~Pain cycle due to
overuse/ischemia Exercise induced Not warmed up Contracting from a
shortened position Dehydration Nutrition, splinting, pregnancy
Slide 31 Miscellaneous Spasms/Cramps Treatment Often depends on
cause Acute cramps: massage at attachments, heat/ice, stretching,
contract antagonist Spasms: massage, stretching Slide 32 Slide 33
Causes of Injury Muscle weakness and imbalance Stiffness, shortened
muscles Trigger points/painful muscles Previous injury/improperly
resolved injuries Fatigue Slide 34 Between Trips Conditioning Many
injuries are due to muscle weakness and imbalance Regular strength
and endurance training Specific training for paddling Rotator
cuff/shoulder Back/torso Arms/forearms Proper recovery time between
workouts Slide 35 Between Trips Therapeutic or Sports Massage
Relieves muscle stiffness Helps resolve muscle imbalances
Maintains/improves range of motion Reduces pain and resolves
trigger points Helps resolve sub-acute and chronic injuries
Self-treatment between massages Slide 36 Between Trips Stretching
Yoga or other static stretching Dynamic stretching Maintain and
increase range of motion Core strengthening Slide 37 Between Trips
Resolve Injuries Properly and Completely Reduce scar tissue and
weak areas Reduce adhesions, increase range of motion Physical
therapy, strengthening Prevent chronic injuries Slide 38 On The
Water Boat loading/unloading, portaging Never lift or lower with
your back Keep back as vertical as possible Use leg muscles Slide
39 On The Water Before getting in your boat Warm up with jogging,
jumping jacks, something to warm the muscles Dynamic, not static
stretches, full range of motion After getting in your boat Back
paddle 10 mins Dynamic stretches in boat Practice strokes Slide 40
On The Water Use Proper Biomechanics Paddle in the box Have a
practiced roll Try to avoid high braces and other moves that can
put shoulders at risk Have Good Equipment and Outfitting Good
lumbar support Comfortable paddle Comfortable outfitting Slide 41
On The Water Avoid Fatigue Eat properly before you paddle Bring
high energy snacks Keep hydrated Be careful about paddling several
days in a row Listen to Your Body Know when to slow down or call it
a day Pay attention to pain and injury Avoid being overly stressed
or aggressive
