Sports Injury Tips

Flexibility and Stretching Exercises        

 There are two main types of stretches: a) dynamic b) static

Generally, it is agreed among researchers that:

· dynamic stretching should be undertaken before training/sport

· static stretching is more appropriate after training/sport and for doing extras at home.

 Dynamic Stretching

 - utilizes movement to propel the limbs and muscles into extended ranges of movement. This is not the time to focus on becoming more flexible but rather maximising current ranges of movement in preparation for the game or training ahead.

Static Stretching

- usually involves a sustained stretch of the muscles while the body is not moving

· how long should a static stretch be held? There are no definite rules but to be effective, it is recommended each stretch should be held firmly (no pain) for 30 seconds or longer.

· keep in mind, static stretches held longer than 30 seconds tend to ‘switch’ the muscle off

· therefore, this type of stretch should not be undertaken pre training/game

· benefit, it is this type of stretch than can improve the flexibility of muscle groups

· static stretches can be utilised at home for specific muscle groups to assist injury prevention as well as healing e.g. Heels, knees, hamstrings, shoulders and back

While on the Bench

When on the substitute bench, players should change postures, complete mini jogs and dynamic stretches every 5-10 minutes. Remember to keep warm!

Please note: this information should serve as a guide only. When in doubt always seek advice from Southside Physiotherapy & Sports Injury Centre

 SPRAINS and STRAINS

    

“Sprains and strains” are the most common injuries that occur in sports regardless of the type of sport or age of the athlete.

Ligaments join bone to bone

Tendons join muscle to bone

 Sprains. A sprain involves the stretching and/or tearing of a ligament that provides support and stability to a joint. Sprains usually occur because of some type of trauma such as twisting an ankle or knee.

 Strains. A strain involves an injury to a muscle and/or tendon that allows us to move a joint or body part.

Strains may occur as a result of trauma from a force that causes us to “overstretch” a muscle, blunt trauma or from a sudden increase in activity or use that we are not prepared for.

Grades of Injury

Grade 1 · Ligament, muscle or tendon is stretched or has micro damage and is painful.

Grade 2 · Ligament, muscle, or tendon is stretched and painful; A partial tear is present.

Grade 3 · Ligament, muscle or tendon is significantly injured and may be completely torn or ruptured.

Time to recover

· Grade 1 – Usually heals enough in 5-10 days to allow modified activity and requires up to 6 weeks to heal completely

· Grade 2 – Requires 6-10 weeks to heal completely

· Grade 3 – Requires 12-16 weeks to heal completely (sometimes needs surgery)

Please note: this information should serve as a guide only. When in doubt always seek advice from Southside Physiotherapy & Sports Injury Centre

Hydration:  Keep Up The Fluids! 

The good news is that by drinking regularly during exercise, athletes can prevent declines in concentration and skill level, reduce cramping, limit heat stress and improve performance.

·     Drinks need to be cool, palatable, and conveniently available or they will not be consumed.

·     Water and sports drinks are a suitable option during exercise. Drinking to a plan is therefore crucial. 

·     Don't rely on thirst. If your thirsty you a most likely dehydrated already.

 

Tips

·     Be well hydrated before training or playing.  This requires drinking regularly throughout the day leading up to training or playing.  Have a drink with all meals and snacks.

·     Immediately, before training or playing commences, consume a cup (200-250 ml) of fluid.

·     Teach yourself to take small sips of water/sports drink every 15- 20mins of training or play.

·      Players can roughly estimate their own fluid replacement requirements after a game/training by weighing themselves before and after playing.  Each kilogram (kg) of weight lost is equivalent to approximately one litre (L) of fluid.                               

·     You usually need to drink 150% of any fluid loss in the 4-6 hours after exercise to account for ongoing sweat and urinary losses. For example, if you lose 1kg of weight during a game you need to drink 1.5 litres of water.

Please note: this information should serve as a guide only. When in doubt always seek advice from Southside Physiotherapy & Sports Injury Centre