Name: Adrienne Adams

Date: February 17, 2020

Title: Injury Prevention.

Research Question(S):

- What are injuries?

- How does sleep affect injuries?
- How does nutrition affect injuries?
- How does stretching affect injuries?
- How does training intensity affect injuries?

Nutrition and Injury Prevention.

1. 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.

Abstract: Given the high prevalence of injury, it is not surprising that there
has been a great deal of interest in factors that may reduce the risk of injury
or decrease the recovery time if an injury should occur: One of the main
variables explored is nutrition. This review investigates the evidence around
various nutrition strategies, including macro- and micronutrients, as well as
total energy intake, to reduce the risk of injury and improve recovery time,
focusing upon injuries to skeletal muscle, bone, tendons, and ligaments

Link: https://search.ebscohost.com/login.aspx?
direct=true&db=sph&AN=135936382&site=eds-
live&scope=site&custid=current

2. 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.
Abstract: When training intensity increases, practices become longer, and competition becomes
more frequent, an athlete’s risk of getting injured or sick increases. Getting injured or sick is the
last thing an athlete wants to have happen during season. Research shows that there is a close
relationship between exercise and immune function. When heavy exercise is performed, stress
hormones are increased and inflammation occurs, causing increased risk of injury. It also leads to
a temporary decrease of the body’s immune function to fight off colds, the flu, or infection. For
this reason, getting a good balance of nutrition at all times and particularly after exercise is so
important for athletes. Certain foods can help to boost immune function and prevent injury.
Link: https://www.eleatnutrition.com/blog/2014/6/28/what-should-i-eat-to-prevent-injury-or-illness

3. 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.

Abstract: 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.

Link: https://search.ebscohost.com/login.aspx?
direct=true&db=aci&AN=87112592&site=eds-
live&scope=site&custid=current

4. Rosenbloom, Christine1, chrisrosenbloom@gmail.co. “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.

Abstract: 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. Examples of bone-
building snacks include raisin bran with fat-free milk and banana or almonds
and strawberries in Vitamin D fortified yogurt.

Link: https://search.ebscohost.com/login.aspx?
direct=true&db=gft&AN=87112592&site=eds-
live&scope=site&custid=current

5. Athanasios Poulios, Kalliopi Georgakouli, Dimitrios Draganidis,

Chariklia K.Deli, Panagiotis D.Tsimeas, Athanasios Chatzinikolaou,
 Konstantinos Papanikolaou, Alexios Batrakoulis, Magni Mohr,
Athanasios Z.Jamurtas, Ioannis G.Fatouros. “Protein-Based
Supplementation to Enhance Recovery in Team Sports: What Is the
Evidence?” Journal of Sports Science and Medicine, no. 3, 2019, p.
523. EBSCOhost, search.ebscohost.com/login.aspx?
direct=true&db=edsdoj&AN=edsdoj.9d0fa91cb045c5b83c0ea86013
ca17&site=eds-live&scope=site.

Abstract: Protein supplementation is a major nutritional practice among

professional and amateur team-sport athletes representing a market of $5
billion in the USA alone. This practice, however, may not be supported by
evidence-based science. Our objective as to present a thorough review of
literature investigating the effects of protein supplementation on
performance recovery and exercise-induced muscle damage following team-
sport activity.

Link: https://search.ebscohost.com/login.aspx?
direct=true&db=edsdoj&AN=edsdoj.9d0fa91cb045c5b83c0ea86013ca17&site
=eds-live&scope=site&custid=current

6. 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.

Abstract: To understand the importance of whole foods nutrition in

the prevention and treatment of injury and/or healing from surgery. 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.

Link: https://search.ebscohost.com/login.aspx?
direct=true&db=sph&AN=113491709&site=eds-
live&scope=site&custid=current

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

Abstract: Sports, high-intensity training, hiking, and other types of exercise can be good for your health,
but they can also cause traumas that have long-lasting repercussions. Besides giving us energy, the food
we eat also affects everybody function, including how fast we recover from injuries. In this article, we’ll
explain how our diet impacts the body’s healing process. We’ll also go over a few tips to help you get the
best nutrition for injury and recovery.

Link: https://www.opaortho.com/injury-and-recovery-nutrition/

Sleep and Injury Prevention

8. 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.

Abstract: Adequate sleep can easily become compromised as student-athletes

try to balance the multiple demands on their time. People
with sleep deficiency are at increased risk for acute illnesses, traumatic
sports injuries, and development of chronic diseases. Training sessions or
competitions during extremely early or late hours can interfere with
circadian and homeostatic rhythms. Adjusting the training schedule to
improve sleep duration has a significantly positive impact on several
aspects of athletic performance.

Link: https://search.ebscohost.com/login.aspx?
direct=true&db=eue&AN=121816730&site=eds-
live&scope=site&custid=current

9. 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..

Abstract:  Although sleep has been identified as an important modifiable risk

factor for sports injury, the effect of decreased sleep on sports injuries in
adolescents is poorly studied. The purpose of this study is to systematically
review published literature to examine if a lack of sleep is associated with
sports injuries in adolescents and to delineate the effects of chronic versus
acute lack of sleep.

PubMed and EMBASE databases were systematically searched for

studies reporting statistics regarding the relationship between sleep and
sports injury in adolescents aged <19 years published between 1/1/1997 and
12/21/2017. From included studies, the following information was extracted:
bibliographic and demographic information, reported outcomes related to
injury and sleep, and definitions of injury and decreased sleep

10. 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-live&scope=site.

Abstract: 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 mus

cle repair and recover from micro trauma.

Link: https://search.ebscohost.com/login.aspx?
direct=true&db=sph&AN=108934502&site=eds-
live&scope=site&custid=current

11. 1 Family Medicine and Sports Medicine. “Sleep and the Athlete : Current Sports
Medicine Reports.” LWW, journals.lww.com/acsm-
csmr/FullText/2018/04000/Sleep_and_the_Athlete.2.aspx.

Abstract: Adequate sleep hygiene is increasingly recognized as a crucial part of athlete

recovery, avoidance of overtraining or burnout, and optimization of health. Sleep impacts
metabolic regulation and homeostasis and serves a vital restorative function (1). Sleep
regulation occurs through an intrinsic sleep-wake cycle of optimal duration, coupled with a
circadian rhythm that is influenced by environmental exposures, such as light and darkness

Link: https://journals.lww.com/acsm-csmr/FullText/2018/04000/Sleep_and_the_Athlete.2.aspx
Stretching and Injury Prevention

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

Abstract: Choosing the right type of stretching during your rehabilitation program will have a
tremendous effect on the speed of your recovery, while choosing the wrong type could lead to further
injury and a very slow recovery. The recovery process of a soft tissue injury can be broken down into a
number of phases and it’s important that the right type of stretching be employed for each phase.

Link: https://stretchcoach.com/articles/stretching-rehabilitation/

13. “Stretching Exercises to Prevent Sports Injuries - CHOC Children's, Orange County.” CHOC
Children's, www.choc.org/programs-services/rehabilitation/stretching-exercises-help-
prevent-sports-injuries/.

Abstract: Sports participation is a leading cause of injury in young people. Sports injuries can have
both short- and long-term consequences. An injury can immediately sideline a player, putting both the
fun of the sport and the health benefits of exercise on hold. An injury that keeps a child out of the game
over the long term can increase the chances of gaining weight, becoming less fit in general and even
developing arthritis in later years. It may not always be possible to avoid injury when playing sports,
especially physical contact sports, but athletes can help protect themselves by preparing before and
after a game or practice session by warming up muscles and then stretching.

Link: https://www.choc.org/programs-services/rehabilitation/stretching-exercises-help-prevent-
sports-injuries/

14. 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.

Abstract: 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. The first part of the DVD
examines the differences between static and dynamic stretching and
details the relative effect of both types of stretching on performance. The
second part of the DVD explores the negative and positive effects
of stretching on injury risk.

Link: https://search.ebscohost.com/login.aspx?
direct=true&db=cat00846a&AN=ucfl.033407914&site=eds-
live&scope=site&custid=current

15. 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.

Abstract: 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. The studies in the articles provided showed that
neither stretching method had any huge impact on
the prevention of injury. Some findings did show conflicts
between stretching and muscle strength as well as stretching and muscle
performance.

Link: https://search.ebscohost.com/login.aspx?
direct=true&db=edsbas&AN=edsbas.A27D41FA&site=eds-
live&scope=site&custid=current

16. Witvrouw, Erik, et al. “Stretching and Injury Prevention: An Obscure

Relationship.” Sports Medicine, vol. 34, no. 7, May 2004, pp. 443–
449. EBSCOhost, search.ebscohost.com/login.aspx?
direct=true&db=sph&AN=13662997&site=eds-live&scope=site.

Abstract: It is generally accepted that increasing the flexibility of a muscle-

tendon unit promotes better performances and decreases the number
of injuries. Stretching exercises are regularly included in warm-up and
cooling-down exercises; however, contradictory findings have been reported
in the literature. Several authors have suggested that stretching has a
beneficial effect on injury prevention.

Link: https://search.ebscohost.com/login.aspx?
direct=true&db=sph&AN=13662997&site=eds-
live&scope=site&custid=current

17. TEŞU Adrian. “Stretching and Its Benefits.” Annals of the “Ştefan

Cel Mare” University: Physical Education and Sport Section - The
Science and Art of Movement, no. 2, 2019, p. 88. EBSCOhost,
search.ebscohost.com/login.aspx?
direct=true&db=edsdoj&AN=edsdoj.344f88695ab3409db9f9b450d3a
88055&site=eds-live&scope=site.

Abstract: Stretching, one of the most effective ways of improving muscular

elasticity and increasing contraction strength, acts especially on the active
elements of the locomotor apparatus – muscles - and less on passive
elements - tendons, ligaments, bones. Used both in warming up as well as
post effort recovery, stretching exercises have several objectives: •
increasing muscular elasticity; • improving joint mobility; • activating some
muscular groups that tend to shorten their length in case of long-term effort.

Link: https://search.ebscohost.com/login.aspx?
direct=true&db=edsdoj&AN=edsdoj.344f88695ab3409db9f9b450d3a88055&site=eds-
live&scope=site&custid=current

Training Intensity and Injury Prevention

18. 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.
Abstract: The management of athletic performance is of immense importance
in the sports industry. Performance management is concerned with
maximizing athletes’ performance and minimizing the risk of player injuries.
Our 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. 

Link: https://search.ebscohost.com/login.aspx?
direct=true&db=edseee&AN=edseee.8642739&site=eds-
live&scope=site&cus

19. Weiss, Kaitlyn J., et al. “The Relationship Between Training Load
and Injury in Men’s Professional Basketball.” International Journal
of Sports Physiology & Performance, vol. 12, no. 9, Oct. 2017, pp.
1238–1242. EBSCOhost, search.ebscohost.com/login.aspx?
direct=true&db=sph&AN=126616086&site=eds-live&scope=site.

Abstract: To establish the relationship between the acute:chronic workload ratio and lower-extremity
overuse injuries in professional basketball players over the course of a competitive season.

Link: https://search.ebscohost.com/login.aspx?
direct=true&db=sph&AN=126616086&site=eds-
live&scope=site&custid=current

20. Thornton, Heidi R., et al. “Importance of Various Training-Load

Measures in Injury Incidence of Professional Rugby League
Athletes.” International Journal of Sports Physiology &
Performance, vol. 12, no. 6, July 2017, pp. 819–824. EBSCOhost,
search.ebscohost.com/login.aspx?
direct=true&db=sph&AN=124789813&site=eds-live&scope=site.
Abstract: To investigate the ability of various internal and external training-
load (TL) monitoring measures to predict injury incidence among positional
groups in professional rugby league athletes.

Link: https://search.ebscohost.com/login.aspx?
direct=true&db=sph&AN=124789813&site=eds-
live&scope=site&custid=current

21. 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.

Abstract: 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.

Link: https://search.ebscohost.com/login.aspx?
direct=true&db=sph&AN=136388988&site=eds-
live&scope=site&custid=current

22. Brushøj, Christoffer, et al. “Prevention of Overuse Injuries by a

Concurrent Exercise Program in Subjects Exposed to an Increase in
Training Load.” American Journal of Sports Medicine, vol. 36, no. 4,
Apr. 2008, pp. 663–670. EBSCOhost,
search.ebscohost.com/login.aspx?
direct=true&db=sph&AN=31620070&site=eds-live&scope=site.

Abstract: It is unknown whether an exercise program can prevent

overuse injuries in the lower extremity. An often encountered and important
risk factor for the development of lower extremity overuse injuries is an
abrupt increase in activity level.

Hypothesis: A preventive training program based on a literature review of

intrinsic risk factors, and performed concurrent with an increase in physical
activity, can reduce the incidence of overuse knee injuries and medial tibial
stress syndrome, as well as increase running distance.
Link: https://search.ebscohost.com/login.aspx?direct=true&db=sph&AN=31620070&site=eds-
live&scope=site&custid=current

Sources on What are Injuries

23. Hoffman, Matthew. “How to Prevent and Treat the Seven Most Common Sports
Injuries.” WebMD, WebMD, 1 June 2007, www.webmd.com/men/features/seven-most-
common-sports-injuries#1

Abstract: Injuries are common in sports. This website shares the seven most common types of injuries
and how to prevent them

Link: https://www.webmd.com/men/features/seven-most-common-sports-injuries#1

24. “Sports Injuries.” Johns Hopkins Medicine, www.hopkinsmedicine.org/health/conditions-

and-diseases/sports-injuries.

Abstract: Most sports injuries are due to either trauma or overuse of muscles or joints. The majority are
caused by minor trauma involving muscles, ligaments, tendons, or bones.

Link: https://www.hopkinsmedicine.org/health/conditions-and-diseases/sports-injuries.

25. “Sports Injury Prevention Tips from the American Academy of Pediatrics.” AAP.org, 16 Mar.
2017, www.aap.org/en-us/about-the-aap/aap-press-room/news-features-and-safety-
tips/Pages/Sports-Injury-Prevention-Tip-Sheet.aspx.

Abstract: More American children are competing in sports than ever before. Sports help children and
adolescents keep their bodies fit and feel good about themselves. However, there are some important
injury prevention tips that can help parents promote a safe, optimal sports experience for their child.
Please feel free to use them in any print or broadcast story, with appropriate attribution of source.

Link: https://www.aap.org/en-us/about-the-aap/aap-press-room/news-features-and-safety-
tips/Pages/Sports-Injury-Prevention-Tip-Sheet.aspx

26. Rosen, P. von, et al. “Multiple Factors Explain Injury Risk in Adolescent Elite Athletes:
Applying a Biopsychosocial Perspective.” Wiley Online Library, John Wiley & Sons, Ltd, 29
Mar. 2017, onlinelibrary.wiley.com/doi/full/10.1111/sms.12855.
Abstract: Many risk factors for injury are presented in the literature, few of those are however
consistent and the majority is associated with adult and not adolescent elite athletes. The aim
was to identify risk factors for injury in adolescent elite athletes, by applying a biopsychosocial
approach. A total of 496 adolescent elite athletes (age range 15‐19), participating in 16 different
sports, were monitored repeatedly over 52 weeks using a valid questionnaire about injuries,
training exposure, sleep, stress, nutrition, and competence‐based self‐esteem.

Link: https://onlinelibrary.wiley.com/doi/full/10.1111/sms.12855

27. Huebner, Bethany J., et al. “Can Injury Risk Category Be Changed
in Athletes? An Analysis of an Injury Prevention
System.” International Journal of Sports Physical Therapy , vol. 14,
no. 1, Feb. 2019, p. 127. EBSCOhost,
search.ebscohost.com/login.aspx?
direct=true&db=edo&AN=134454292&site=eds-live&scope=site.

Abstract: The purpose of this study was to identify if a group-based

hybrid injury prevention program utilizing key factors from previous
research with the addition of an individualized approach can modify
the injury risk category of athletes.

Link: https://search.ebscohost.com/login.aspx?
direct=true&db=edo&AN=134454292&site=eds-
live&scope=site&custid=current

28. Sañudo, Borja, et al. “Integrative Neuromuscular Training in Young

Athletes, Injury Prevention, and Performance Optimization: A
Systematic Review.” Applied Sciences (2076-3417), vol. 9, no. 18,
Sept. 2019, p. 3839. EBSCOhost, doi:10.3390/app9183839.

Abstract: The aim of this systematic review was to evaluate the current
evidence by assessing the effectiveness of integrative neuromuscular
training programs in injury prevention and sports performance in
young athletes.

Link: https://search.ebscohost.com/login.aspx?direct=true&db=aci&AN=139049932&site=eds-
live&scope=site&custid=current

29. Lemoyne, Jean, et al. “Analyzing Injuries among University-Level

Athletes: Prevalence, Patterns and Risk Factors.” Journal of the
 Canadian Chiropractic Association, vol. 61, no. 2, Aug. 2017, pp. 88–
95. EBSCOhost, search.ebscohost.com/login.aspx?
direct=true&db=awh&AN=125590514&site=eds-live&scope=site.

Abstract: Scientific evidence suggests many health benefits are associated

with sport participation. However, high intensity participation may be related
to an increased risk of musculoskeletal injuries.

Link: https://search.ebscohost.com/login.aspx?direct=true&db=awh&AN=125590514&site=eds-
live&scope=site&custid=current

30. Ballard, Chris. “Want to Avoid Injury? Come See Me.” Sports

Illustrated, vol. 121, no. 25, Dec. 2014, p. 78. EBSCOhost,
search.ebscohost.com/login.aspx?
direct=true&db=ulh&AN=100106308&site=eds-live&scope=site.

Abstract: The article discusses sports physician Marcus Elliott's creation of the
high technology training center Peak Performance Project (P3) for
professional athletes in Santa Barbara, California, which focuses on
performance risk and injury prevention. Topics include details on
professional basketball teams' use of sports scientists for
predictive injury analysis and mention of soccer players, basketball players,
and baseball players' use of the facility to improve their performance and
prolong their careers.

Link: https://search.ebscohost.com/login.aspx?
direct=true&db=ulh&AN=100106308&site=eds

Field Research

Date: February 21, 2020

Time: 12:00 p.m.

Place: Wayne Dench Athletic Department

Questions:

- What are the main causes of an injury?

- What is the best way to prevent injuries?
- Can any two or more of these injuries work together in to increase the
level of prevention?