Sports Injury

Prevention
Pencegahan
Kecederaan
Sukan
Causative Factors in Injury
Categories: intrinsic and extrinsic
Intrinsic factors include: age, gender, body size,
injury history, fitness level, muscle strength
(including ratios), skill level, etc.
Extrinsic factors include: equipment,
environment, type of activity, conditioning errors,
etc.
faulty equipment, dangerous facilities, etc.
Faktor Kecederaan
Kategori: intrinsik and ekstrinsik
Faktor intrinsik termasuk : umur, jantina, saiz
badan, sejarah kecederaan, tahap kecergasan,
kekuatan otot, tahap kemahiran, dll.
Faktor ekstrinsik termasuk : peralatan,
persekitaran, jenis aktiviti, kesilapan suaian, dll.
Alatann yang usang, kemudahan yang bahaya,
dll
PPEs
Historically known as annual physical,
physical exam, and preparticipation
medical evaluation
primary purpose - identify pre-existing injury
risk factors/diseases
spina bifida occulta, absence of one of paired
organs, postural problems, high blood
pressure, cardiac defects, allergies, skin
infection
Pemeriksaan Perubatan
Fizikal Tahunan, Ujian Fizikal, &
Penilaian Perubatan sebelum Ambil
Bahagian
Tujuan utama kesan sebarang faktor/ penyakit
risiko terhadap kecederaan lama
spina bifida occulta, kekurangan satu organ
pasangan, maslah postur, tekanan darah tinggi,
masalah kardiak, aalahan, penyakit kulit.
Preseason Conditioning
Level of fitness: cardio-respiratory, muscular
strength and endurance, flexibility, nutrition,
body composition
Periodization -- organization of training into
cyclic structure; manipulates frequency,
intensity, duration; helps prevent training
related injury
Penyesuaian Pra Musin
Tahap Kecergasan : kardio-respiratori,
kekuatan otot & daya tahan, fleksibiliti,
nutrisi, komposisi tubuh badan
Periodisasi mengurus latihan mejadi
struktur kitaran ; manipulasi kekerapan,
intensiti, durasi; bantu elak kecederaan
berkaitan latihan
Preseason Conditioning
Most programs - 1
year
macrocycle
mesocycle
microcycle -
transition phase

Penyesuaian Pra Musim
Kebanyakan
program - 1 Tahun
macrocycle
mesocycle
microcycle -
Fasa transisi

Mesocycle
Within Macrocycle is a series of mesocycles
Each mesocycle has a designated purpose
#1. Transition period
from last competition until off season work
outs begin
time to let injuries heal
let the body rest (vacation)
physically
psychologically
Activity is unstructured & recreational (fun)
# 2 Preparatory Period
Non Sport Specific
General Conditioning & Strength Training
Build a base of power/endurance
Preseason
Workouts become sport specific & volume decreased
Purpose is to prepare for actual season
# 3 Competition Period
In Season
Skill Training
work on specific plays, scouting ect.
establish microcycles during week
Principles of Conditioning
Warm up/cool down
Purpose: help prevent injuries, muscle
soreness, and may improve performance
Physiological effects of warm up
increase muscle temperature
increase muscle elasticity of muscle
decreased viscosity of muscle
Elements of warm up
2-3 minutes of general body exercise (jogging,
bicycle)
stretching (specific to activity)
Continued warm up with sport specific activities (15
minutes)
Should not wait more than 15 min between w.u. &
activity

Cooldown
Following activity
less soreness
faster recovery
Principles (continued)
Motivation
Overload
SAID principle
specific adaptations to imposed demands
Can over train, stress too much
Consistency
Progression
increasing the intensity
Intensity
working hard vs. working long
tired athlete is prone to injury
Specificity
strength, power, cardio endurance
Individuality
Every athlete is different
Minimize Stress
outside stress in athletes lives
Safety
proper techniques, rest & recovery
Conditioning
Aerobic Fitness
Continuous activities with a duration in excess
of a minute
Aerobic Fitness important to avoid injuries
related to general fatigue
Fatigue can gave a detrimental effect on
muscle strength, reaction time, agility, and
neuromuscular coordination

Aktiviti Suaian
Kecergasan Aerobik
Aktiviti yang berterusan dengan durasi lebih
dari satu minit
Kecergasan Aerobik penting untuk mengelak
kecederaan yang berkaitan dengan keletihan
Kelesuan/ keletihan boleh memberi kesan
kepada kekuatan ototo, masa tindak balas,
ketangkasan & kordinasi neuromaskular
Conditioning

Muscular strength & endurance - research
tells us:
increased connective tissue strength
increased skeletal bone density
improved strength ratios
increased muscular endurance

Conditioning
Flexibility
defined as ROM in a given joint or
combination of joints
Factors that effect flexibiliy
tissue temperature
bone structure
tissue mass
Age
gender




Stretching
Stretching Techniques
Ballistic Stretching
bouncing movement
can cause injury
if force is greater than muscles extensibility
Muscle will fire to slow motion (eccentric)
sports specific ballistic stretching
kicking soccer ball
hurdling
Static Stretching
safe, traditional stretching technique
place joint in maximal stretch and hold
Hold static stretch from 12 - 30 seconds

Modification of Intrinsic Risk Factors
Many such factors can be modified with a
conditioning program.
General & sports specific conditioning:
general -- aerobic fitness, muscle strength,
muscle endurance, flexibility, body comp.,
etc.
sports specific -- all aspects of the particular
sport that are unique
Modification of Extrinsic Risk Factors
Coaching personnel and administrators MUST monitor
these factors.
Practice/game environmental conditions -- heat &
humidity
Facilities MUST be designed & maintained properly and
frequently inspected.
Indoor facilities -- lighting, playing surfaces, room
dimensions
Protective equipment -- helmets, shoulder pads, etc.