Sports Injuries
Causes of Sports Injuries
Sports injuries are commonly caused by overuse, direct impact, or the application of force that is greater than the body part can structurally withstand.
Types of Sports Injuries
The two kinds of sports injuries: acute and chronic. When an injury occurs suddenly, such as a dislocated shoulder following a rugby tackle, this is referred to as an acute injury.
The repeated overuse of muscle groups or joints result in Chronic injuries. Poor sporting technique and bio-mechanical and structural abnormalities may also contribute to the development of chronic injuries. Physiotherapy intervention plays an important role in early diagnosis and injury management.
Treatment for Sports Injuries
Depending on the structure injured and the severity of the injury, treatment may vary from basic first aid to an extensive rehabilitation plan. It is often best to seek physiotherapy advice early so that optimal injury recovery strategies can commence as soon as possible.
Physiotherapy can help to rehabilitate the injured site and, depending on the injury, may include exercises to promote strength and flexibility. Returning to sport after injury is managed with well planned rehabilitation program.
Returning to play too early often results in further damage and delayed recovery. The importance of maintain strength and fitness while recovering from injury facilitates a smooth return to sport. Skilled physiotherapist and particular those who are also Exercise Physiologist are able to create fitness programs by selecting exercises that do not negatively impact injury body part.it.
Ice Packs or Cold Packs?
The first aid response to Sports Injuries is often to apply ice in either the form of ice pack, crushed ice or frozen peas. However some injuries benefit from heat, applied either with wheat bags, hot packs or even a hot shower.
Cold Packs
usually for acute injuries
when swelling is present
Hot Packs
usually for chronic injuries
when spasm is present
As a guide if pain or movement improve with the application of heat or ice then more than likely that intervention is appropriate.
How to avoid Sports Injuries
1. Consider muscle imbalances you may have and have a Physiotherapist prescribe exercises that target strength, or flexibility deficits.
2. Consider your sport and the postures required, strengthen your body to enable optimal postures to be adopted.
3. Seek expert advice on your form or execution of your sport. Having a running coach analyse your stride, a swim coach analyse your stroke or a golf pro analyse your swing can be beneficial in ensuring you perform efficiency and effectively.
4. Periodise your program so that intensity and volume are managed and planned throughout the year. This ensures over training and the resultant injury is avoided.
How to prevent Sports Injuries
1. Warm Up
2. Appropriate Equipment Selection.
3. Recovery completely before returning to full paced sport.
4. Ensure Optimal Muscle Recovery between exercise sessions.
5. Appropriate Intensity and Volume Progression
6. Wear safety gear.
7. Balance all components of fitness particularly cardiovascular, strength , and flexibility
