Adrienne Adams

Professor Steffen Guenzel

ENC 1102-20 Spring OM37
March 04, 2020
How Can Injuries be Prevented?

Introduction
Being an injury prone student-athlete for six years I know and understand the toll getting
an injury can take. Injury prevention and knowing how best to prevent injuries has always been
hard for athletes because if we could master that skill why are we still getting injured? I am
currently a first-year kinesiology major. Kinesiology is the study of the mechanics of the human
body or simply put the different muscles or areas in the body that carry out a function. Doing this
research project will be beneficial to myself not only because it relates to my field of study, but
also because I am an athlete who face obtaining injuries daily and learning how to prevent these
injuries can make me a better athlete. Recently I have obtained a new injury in my left knee, so
the benefits that we will gain from this project will not only be for this present moment but
something that can be used for future references.
The process of this Research Project so far has been baffling, the main reason being that
this has been the most in depth research I have ever done. Though it is baffling I have made it
my priority to do it to the best of my ability. So far, I have completed my research proposal
which basically was a detailed outline of why and how you’re carrying out the research. The
second task I completed was the Digital Paper trail, this composed of a list of thirty cited sources
that had an abstract and the link attached. For my research question I intend on answering them
by using a few research methods. Firstly, I complete an internet search for all sources that could
help me compose several viewpoints. Secondly, a scholarly search using google scholar. This
provided a few journal articles and researches. Lastly, I will be composing two interviews. My
first interviewee will be an athletic trainer at the University of Central Florida and the assistant
coach of the track and field team. All the information gathered will be used to construct my
research paper with multiple viewpoints as to which method is ideal for injury prevention or if all
methods can be used together for optimum benefits.
There have been some minor roadblocks to this research. The digital paper trail was the
main roadblock that I had. While composing the paper trail I realized that there were a few
sources that related to my topic, so to get to thirty I had to redirect my search and I also had to go
back to my research proposal and alter a my topic. By altering the topic and my search, I found
more sources that were indeed beneficial and gave me a clearer answer to my research questions.
These sources gave me three different perspectives, how to prevent injuries, how the boost
recovery and what else needs to be done as it pertains to injuries. However, my next task is to see
which one of the four categories of benefits is the best for injury recovery or if buy using all
three methods injuries can be greatly prevented.
Research Proposal

Research Question / Thesis: Nutrition along with stretching, sleep and the level at which we
train may not be able to keep someone completely injury-free, but it can support and often speed
up injury recovery. They impair recovery and lengthen the time it takes a person to return to their
regular routines. However, how can we use these factors to eliminate or help us to prevent
ourselves from getting injuries?
Types of research areas: All three forms of research areas are intended to be used with field and
internet researches being the main forms. Field researches because I will be conducting an
interview with a physical therapist and internet research because it is quick and can be accessed
anywhere. Scholarly researches will be done in the UCF Library. This area of study accepts all
forms of evidence that will be used.
Keywords:
1. Injury Prevention
2. Recovery
3. Sleep
4. Nutrition
5. Stretching
6. Training Intensity
7. Training Load
8. Volume
9. Intensity
Timetable:

Date Assignment
02/02/20 - Practice
- Primary Research Proposal
-Possible blog Entry
(Completed)
02/10/20 - Informative Speech Presentation Day
- Practice
- Revised Primary Research Proposal Due
 (Completed
02/12/20 - Inquiring and Researching Writing in the
Disciplines
- Practice
- Meet with History Professor
(Completed)
02/13/20 - Class Meets in Library
(Completed)
02/17/20 - Digital Paper Trail (Completed)
- Blog Post About Trail
(Drafted but did not post *NEED TO POST*)
02/24/20 - Workshop Draft Research Dossier
- Chapter Readings for Speech
02/26/20 -Peer Review Workshop 1
- Speech Outline for Persuasive Speech.
03/02/20 - Rhetorical Analysis 1
- Chapter Reading
03/04/20 -Final Draft Research Dossier
- Rhetorical Analysis 2
03/09/20- 03/14/20 -Spring Break
- Staying on campus for practice (required)
- Work on Blog
- Possibly Interview Days for Paper

03/16/20 -Rhetorical Analysis 3

03/18/20 -Blog Post Entry
03/23/20 -Workshop draft for Rhetorical Analysis
- Persuasive Speech Day
03/25/20 -Peer-Review Workshop 2
03/30/20 -Ted Talk Pitch
- Blog Post about Pitch
04/01/20 -Workshop Draft 1 Research Paper
- Final Draft Research Analysis
04/03/20 -Peer-Review Workshop Draft 1 Research
Paper
04/06/20 - Workshop Draft 2 Research Paper
 04/08/20 -Workshop Draft 3 Research Paper
04/10/20 - Peer-Review Workshop 3 Research Paper
04/13/20 -Workshop Draft Self-Assessment/
Reflection.
- Blog Post
04/15/20 -Peer-Review Workshop Draft Self-
Assessment/ Reflection
04/20/20 -Ted Student Lounge
- Outdoor Season Opener Week !!!!!!
04/21/20 -TED Talk Presentations
-E-Portfolios

Annotated Bibliography

Asche, Angie. “What Should I Eat to Prevent Injury or Illness?” Eleat Sports Nutrition, LLC,
Eleat Sports Nutrition, LLC, 28 June 2014,
www.eleatnutrition.com/blog/2014/6/28/what-should-i-eat-to-prevent-injury-or-illness.

Content: This blog provides information on the effect the heavy training of an athlete increases
injuries and how nutrition can prevent these injuries from occurring.

Author: Asche, is a sports dietitian who founded her private practice Eleat Sports Nutrition. Her
career as a Dietitian begun after obtaining her Bachelor of Science degrees in both Dietetics and
Exercise Science at the University of Nebraska-Lincoln. She then went on to completing her
dietetic internship at Saint Louis University to earn my title as a Registered Dietitian and a
Master of Science Degree in Nutrition & Physical Performance.

BEAM: This source discusses various perspectives on how an injury risk is increased. It then
focuses specifically on how nutrition can help to eliminate these risks. This is one of the sources
that represents only a nutritive viewpoint.

Behm, David G., and Malachy P. McHugh. To Stretch or Not to Stretch. [Electronic Resource] :
The Role of Stretching in Injury Prevention and Performance. Healthy Learning,
2010. EBSCOhost, search.ebscohost.com/login.aspx?
direct=true&db=cat00846a&AN=ucfl.033407914&site =eds-live&scope=site.

Content: The Role of Stretching in Injury Prevention and Performance looks at the often-
contentious issue of whether stretching helps to prevent injuries and/or improve performance. It
investigates the positive or negative effect of static and dynamic stretching. Also, who should
and should not employ static stretching. The context of stretching, effects of stretching, effects of
stretching on injury risk.

Author: David Behm currently works at the School of Human Kinetics and Recreation,
Memorial University of Newfoundland. David does research in Sports Science and Exercise
Physiology with a focus on neuromuscular responses and adaptations.

BEAM: This source discusses various perspectives on how stretching can eliminate injuries. It
then focuses specifically on how nutrition can help to eliminate these risks. This is one of the
sources that represents only a viewpoint on stretching.

Close, Graeme L., et al. “Nutrition for the Prevention and Treatment of Injuries in Track and
Field Athletes.” International Journal of Sport Nutrition & Exercise Metabolism,
vol. 29, no. 2, Mar. 2019, pp. 189–197. EBSCOhost,
search.ebscohost.com/login.aspx?direct=true&db=sph&AN=135936382&site=eds-
live&scope=site.

Content: This journal provides information on the effect the nutrition has on injury. Also, it
provides both macro and micro-nutrients beneficial to injury prevention and the total energy
intake that would prevent an injury.
Author: Originally a Professional rugby league player, Graeme is now a Professor in Human
Physiology at Liverpool John Moores University. Here he combines his academic research with
nutrition and physiology consultancy to some of the world’s leading sporting individuals and
organizations. Close in this journal discusses the effect of nutrients on injuries.

BEAM: This source discusses the effects of stretching on injuries, which types of stretches are
beneficial and who should and should not do these stretches.

Copenhaver, Elizabeth A. .., and Alex B. 2.alex. b.diamond@vanderbilt.ed. Diamond. “The

Value of Sleep on Athletic Performance, Injury, and Recovery in the Young
Athlete.” Pediatric Annals, vol. 46, no. 3, Mar. 2017, pp. e106–e111. EBSCOhost,
doi:10.3928/19382359-20170221-01.

Content: This journal article highlights that adequate sleep can easily become compromised as
student-athletes try to balance the multiple demands on their time. It further states that people
with sleep deficiency are at increased risk for acute illnesses and traumatic sports injuries.

Author: Dr. Elizabeth A Copenhaver, MD is a doctor primarily located in Nashville, TN, with
another office in Nashville, TN. She specializes in Pediatrics.

BEAM: This journal article tackles the viewpoint of sleep and how it puts athletes at risks for
injuries.

Cummins, Cloe, et al. “Modelling the Relationships between Volume, Intensity and Injury-Risk
in Professional Rugby League Players.” Journal of Science & Medicine in Sport, vol. 22,
no. 6, June 2019, pp. 653–660. EBSCOhost, search.ebscohost.com/login.aspx?
direct=true&db=sph&AN=136388988&site=eds- live&scope=site.

Content: This study aimed to: (a) identify the association between external-workloads
and injury-risk in the subsequent week; and (b) understand the effectiveness of workload
variables in establishing injury-risk.
Author: Dr. Cummins completed her doctorate in Exercise and Sports Science at the University
of Sydney in 2016. Her main research areas stem from her industry experience having
implemented sports science processes within rugby league and working as a Research and
Development Sports Scientist for a microtechnology provider.
BEAM: This is a research study about the injury risks of athletes bases on the volume and
intensity (training load) of their workouts. This research may not be biased.

DeBellis, Sabrina. What Is the Impact of Stretching on Injury Prevention During Physical

Activity? 2019. EBSCOhost, search.ebscohost.com/login.aspx?
direct=true&db=edsbas&AN=edsbas.A27D41FA&site =eds-live&scope=site.

Content: The purpose of this synthesis was to examine the impact that stretching has on injury
prevention during physical activity. The studies reviewed in the critical mass reviewed the
different types of stretching methods: static, dynamic, and proprioceptive neuromuscular
facilitation.

Author: Sabrina DeBellis is an undergraduate at the College of Brackfort.

BEAM: For this article I posed a strong sense of biased because the author of this articles was a
undergraduate. This articles highlights the impact of stretching on injury prevention and shared
some valuable viewpoints.

“Eating the Right Foods to Recover from an Injury.” OPA Ortho, 18 Sept. 2019,
www.opaortho.com/injury-and-recovery-nutrition/

Content: Provided information on sports, high-intensity training, hiking, and other types of
exercise that can be good for your health, but they can also cause traumas that have long-lasting
repercussions. The highlighted that besides giving us energy, the food we eat also affects
everybody function, including how fast we recover from injuries. In this article, they explained
how our diet impacts the body’s healing process. They also went over a few tips to help you get
the best nutrition for injury and recovery.
Author: Didn’t give a specific author. This was a website that consisted of a blog post made in
2019.

BEAM: This website entry discussed the right foods to recover from an injury. This is
beneficial to my research because it adds information to the viewpoint that nutrition can indeed
prevent injuries
Gao, Burke, et al. “CHRONIC LACK OF SLEEP IS ASSOCIATED WITH INCREASED
SPORTS INJURY IN ADOLESCENTS: A SYSTEMATIC REVIEW AND META-
ANALYSIS...PRiSM 6th Annual Meeting, January 17-19, 2019, Atlanta,
Georgia.” Orthopaedic Journal of Sports Medicine, vol. 7, Mar. 2019, p.
N.PAG. EBSCOhost, doi:10.1177/2325967119S00132..

Content: This blog provides information on the effect the heavy training of an athlete increases
injuries and how nutrition can prevent these injuries from occurring.

Author: Gao is a former past student and staff member of the Warren Alpert Medical School,
Class of 2019 and a graduate of the Brown University, Class of 2015.

BEAM: Being a blog post I had my doubts about biased vs unbiased viewpoints. However, this
blog post benefits my research because it provides information on sleep and sports injuries.

“Home.” StretchCoach.com, stretchcoach.com/articles/stretching-rehabilitation/.

Content: This blog highlights that choosing the right type of stretching during your
rehabilitation program will have a tremendous effect on the speed of your recovery. They further
mentioned that choosing the wrong type could lead to further injury and a very slow recovery.
Also, included that the recovery process of a soft tissue injury can be broken down into several
phases and it’s important that the right type of stretching be employed for each phase.
Author: The website stated that the article was written by Brad Walker. He is an American pole
vaulter. He was the American recordholder and was the 2007 World Champion in the event.

BEAM: The fact that this source is a blog post I was not sure if the information would have been
biased or not. However, this add a different viewpoint on stretching and injuries. Specifically
highlights the different types of stretches, ones that may be beneficial and ones that may cause
further damage.

Kloubec, June, and Cristen Harris. “Whole Foods Nutrition for Enhanced Injury Prevention and
Healing.” ACSM’s Health & Fitness Journal, vol. 20, no. 2, Mar. 2016, pp. 7–
 11. EBSCOhost, search.ebscohost.com/login.aspx?
direct=true&db=sph&AN=113491709&site=eds- live&scope=site.

Content: The purpose this article is to understand the importance of whole foods nutrition in
the prevention and treatment of injury and/or healing from surgery. Also, to guide athletes in
meeting energy, macronutrient, and micronutrient needs with whole food to keep them ready to
play and/or return to play after injury.

Author: Dr. Kloubec was a faculty member at Gustavus Adolphus College in Minnesota for
more than 15 years and is also an adjunct faculty member at Seattle University. She was
involved as a researcher in several multi-site national studies on cardiovascular disease, obesity
and diabetes. Prior to entering full-time into academia, Dr. Kloubec was the assistant director of
the Minneapolis YWCA. She has been a certified personal trainer since 1985 and is certified in
yoga, Pilates and massage therapy. June also has been a collegiate track and cross-country coach.

Cristen Harris joined the Core Faculty of the Nutritional Sciences Program (NSP),
Department of Epidemiology in 2019. Dr. Harris’ career path has wound through varied settings
including clinical care, fitness and rehabilitation, community health, private practice, higher
education, and research.  Prior to joining the NSP faculty, she was an Associate Professor and
the Director of the accredited Didactic Program in Dietetics at Bastyr University. 

BEAM: Another nutritive viewpoint on injury prevention. However, this article highlights the
benefit of specific nutrients in preventing injuries.

Naglah, Ahmed, et al. “Athlete-Customized Injury Prediction Using Training Load Statistical
Records and Machine Learning.” 2018 IEEE International Symposium on Signal
Processing and Information Technology (ISSPIT), Signal Processing and Information
Technology (ISSPIT), 2018 IEEE International Symposium On, Dec. 2018, pp. 459–
464. EBSCOhost, doi:10.1109/ISSPIT.2018.8642739.

Content: This research shares information on performance management and how it is concerned
with maximizing athletes’ performance and minimizing the risk of player injuries. Their
framework was tested on athletic data for 21 soccer players that was collected and/or measured
from different sources including internal load data (such as heart rate), external load data (such
as the duration of workout and number of jumps), as well as questionnaire data. All these data
are integrated into the proposed system to increase injury prediction accuracy. 
Author: Dr. Ahmed Naglah is a professor at the King Saud University and has been apart of
eighty-one researches and four projects.

BEAM: Shares information on how persons can predict if someone will because injured due to
their training load. This shows a relationship between injuries and training load. This research
isn’t biased because they are using different results from various exercises to determine their
conclusion.

Newton, Richard. “Sleep.” Modern Athlete & Coach, vol. 53, no. 2, Apr. 2015, p.
40. EBSCOhost, search.ebscohost.com/login.aspx?
direct=true&db=sph&AN=108934502&site=eds- .6live&scope=site.

Content: The article discusses the significant of sleep as recovery tool in athletes from training
efforts, according to physios, coaches and sports scientists. It highlights the study which reveals
the injury rates in teenage athletes who get long hours of sleep as compared to those who slept
less. It also emphasizes the required hormone for muscle repair and recover from micro trauma.
Author: Can’t find a description of this author.

BEAM: Discusses how sleep and injuries are correlated. This viewpoint can steer my research
into a more diverse argument.

Rosenbloom, Christine. “Stress Fractures in Athletes: What Is the Role of Nutrition in

Prevention and Treatment?” Nutrition Today, vol. 48, no. 2, Mar. 2013, pp. 81–
87. EBSCOhost, doi:10.1097/NT.0b013e31828b9257.

Content: The article focuses on nutrition as an aid to stress fracture healing. The author
emphasizes that there is a need for more studies on the role of nutrients in preventing and healing
stress fractures in athletes. To help develop strong bones for strong athletic
performance, athletes are encouraged to choose nutrient-rich meals and snacks.
Author: Christine Rosenbloom, PhD, RD, CSSD, is a nutrition professor at Georgia State
University. She has been at the university for 29 years and recently served as the associate dean
for academics and as department chairwoman.
BEAM: This article gives the viewpoint on the role of nutrition in the prevention and healing of
injuries. This may be a biased viewpoint based on the profession of the author.