INJURY PREVENTION:
There are many reasons for an injury to occur. They can be of sudden onset e.g. ankle fracture. Others can be of gradual onset e.g. overuse injuries which are common in athletes, dancers and musicians. Regardless of type of injury, it is important to educate yourself in injury prevention. There are many factors that can increase ones risk of injury. Here are but a few tips in prevention:
1. CARDIOVASCULAR WARMUP:
An aerobic warm up will get the heart to pump more blood faster and stronger to all peripheral limbs. Core body temperature will rise, muscles become more supple as more oxygen is delivered within the blood. There will be a greater joint range of motion and decreased connective tissue stiffness thus decreasing injury risk Warming up should not be ballistic but a guideline is to produce mild sweat without fatigue. A minimum of 15 minutes is required in order to allow these physiological changes to take place.
2.STRETCHING:
There is conflicting evidence regarding the validity of stretching. It should be both a joint decision between you and your Physiotherapist. Some research shows it does increase flexibility slightly. Other evidence suggests it is more likely to cause injury than prevent it. It is true there is a certain 'feel good' element post stretching. The main thing is not to get carried away with multiple stretches but rather a little more emphasis on core stability and balance training.
3. ADEQUATE DIET & HYDRATION:
Eating a healthy, balanced diet is a must. Scientific evidence has shown that insufficient water intake and lack of potassium can lead to muscle dehydration and therefore cramping. Skeletal muscle breakdown can occur with inadequate dietary protein levels. Water will maintain healthy articular cartilage in joints so keep some by your side at all times!
4. ADEQUATE FOOTWEAR & CLOTHING:
Different sports will require different equipment. In tennis for example anything from correct size, type and string tension of a racquet must be considered. In running If you are unsure of what trainers you require, seek advice from your therapist. In contact sports, helmets and sports taping will be necessary to prevent head injury and digit sprains. In outdoor team sports layer up on your clothing especially if training outdoors during winter evenings.
5. TRAINING SURFACE:
Training on hard, concrete flooring will decrease shock absorption causing the joints and muscles in the lower limb to compensate, eventually leading to shin splints. It is therefore important to have access to a wooden, sprung floor when training. Obviously not all sports are suited to this type of surface but where possible be aware of your environment.
SHOULD AN INJURY OCCUR:
0. Do not panic and stop what you are doing.
0. RICE: Rest, ice, compression and elevation. Apply an ice pack for not more than 15 minutes.
0. If there is an open wound, stop the bleeding by applying compression with a towel or piece of clothing.
0. Do not weight bear if you are unsure of the extent of the damage or until seen by your doctor or therapist.
0. Non-steroidal anti-inflammatories (NSAIDs) will help reduce swelling and inflammation, so if prescribed this will hasten the recovery process.
0. Continue to exercise and do so regularly. A minimum of 30 minutes light exercise is recommended daily. Do not be afraid to push yourself but do not overdo it. In the wise words of Hippocrates:
"All parts of the body if used in moderation and exercised in labors to which each is accustomed, become thereby healthy and well developed, and age slowly; but if unused and left idle, they become libel to disease, defective in growth, and age quickly".
Bio:
Fiona McCabe is a Chartered Physiotherapist with a Certificate in Spinal Manual Therapy and practices acupuncture. She is also a member of the cast of Riverdance and is currently on tour in Asia.
