Download - Adolescent Athlete Injury Prevention
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Adolescent Athlete Injury Prevention
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John FosterThe Performance Clinic , Celbridge, Irelandwww.informrunning.com
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� 1 in 6 Boys and 1 in 7 girls will suffer injury lasting > 1 week during a 2 month athletics season.
�� 43% will be sprinting events�� 83% lower limb injuries�� The better the athlete, the higher the risk� Incidence of injuries in high school track and field athletes and its relation to performance ability. Watson M, Am J Sports
Med June 1987 vol. 15 no. 3 251-254�
� Back Injuries most common when weight training� Weight-Training Injuries in Adolescents. Risser W, Risser J. Am J Dis Child. 1990;144(9):1015-1017
�
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Injury Risk-Stats
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Risk Factors
� Biomechanical- technique, strength, flexibility
� Intrinsic- within the athlete
� Extrinsic-outside the athlete
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� Heel or Midfoot-middle to long distance� Forefoot-sprinters�
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Footstrike
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• Compartment Syndrome• Heel Pain• Tibial Stress Fractures
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Heel Striking Injuries
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� Metatarsal stress fractures
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Forefoot Strike Injuries
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� World’s #1 ranked marathoner for women in 2013, Priscah Jeptoo (2013 NY and London winner)
� Internally rotating hips often associated with injury
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Running technique
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� Spondylolysis-The most frequent anatomic lesion diagnosed in the adolescent athlete with low back pain
� Good trunk stability vital
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Lifting/Throwing/Jumping Technique
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� Inside the body
� A Previous Injury = Number 1. Risk
� Having no Pain is not an indicator of full recovery
� Need full strength, power, endurance mobility, balance, confidence
� REHAB OLD INJURIES FULLY
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Intrinsic Risk factors
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How much is too much flexibility?
Hypermobility
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Extrinsic Risk factors
� Training Load !!!!-Too much or too little
� High Risk when rapid increase in Load� Distance, Speed, Reps, No. of sessions
� High Risk if training insufficient for demands of competition
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� High Intensity and Long duration don’t mix�
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Tissue Failure vs Tissue Adaptation
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Adolescent athletes who sleep > 8 hrs/night are 68% less likely to be injured
Rest
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� May lead to:
� ITB Friction Syndrome� Patello femoral knee pain� Achilles tendinopathy� Medial Tibial Stress Syndrome
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Poor Hip Control/Strength
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� The Biggest Myth in Running� Poor evidence overpronation is related to injury
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Overpronation??-Foot rolling inwards
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� No evidence overpronation causes injury� Rate of pronation may be important� Extreme overpronation under high load may be an issue
� DO NOT BUY SHOES BASED ON FOOT ARCH SHAPE!
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Pronation is Normal
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� Regular participation in a multifaceted resistance training programme that begins during the preseason and includes instruction on movement biomechanics may reduce the risk of sports-related injuries in young athletes
� Resistance training among young athletes: safety, efficacy and injury prevention effects. Faigenbaum A, Myer G. Br J Sports Med 2010;44:56-63
Strengthening
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� Fear that lifting weights will lead to increased bulk - This is extremely unlikely!
�
� 2-3 x/week� 3-4 sets of 4-6 reps� Change routine every 4-6 weeks� Never load bad form
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Weight Gain?
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�
� Increased force production
� Increased ability to hold technique while fatigued
� Improved muscle stiffness leading to better running economy
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Other Strengthening benefits
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� Single leg Calf raises - Calves and Achilles� Lunges - Hams and glutes� Step-ups - Glutes and hams� Split Squats - Quads, Glutes, Hams� Single leg Bridging - Glutes and Trunk� Romanian. Dead Lifts - Hams and Back� Side Bridge - Gluteus medius (lateral hip)� Resisted knee lifts - Hip Flexors� Leg Lowers - Trunk and Hip Flexors� Trunk Rotations - Oblique Abs
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Strengthening-Top 10
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� High loads and higher risk of injury so thorough warm up
� Use surfaces with rebound.
Avoid static pre-stretching
� Movements should be high quality maximal efforts so short sets with plenty of rest
� Sessions are usually monitored by counting the number of ground contacts. 60 contacts up to 120 in very well strength trained athletes.
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Plyometrics
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� Dynamic� Evidence for injury prevention lacking.� Enough mobility to perform required action.� Period of weakness afterwards for 10-30 mins� Important for regaining mobility after injury� Avoid if hypermobile
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Stretching ???
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� Resistance Training 2 x week� Stretch if you need to- don’t overdo it..� Perfect your technique- gym exs and event� Rehab previous Injuries fully� Add load gradually� Never load bad form� Poor sleep = increased injury risk� Don’t jeopardise long term athlete development for
short term results
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Conclusion