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Injury Prevention

Injury Prevention. Jane-Ann Meehan Chartered Physiotherapist Athletics Ireland& Physio4u Oranmore. Layout. Common Injuries Injury Prevention Footwear Stretching Advice& Questions. Sever’s Disease. Ankle pain, in the achilles area after running.

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Injury Prevention

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  1. Injury Prevention Jane-Ann Meehan Chartered Physiotherapist Athletics Ireland& Physio4u Oranmore Jane-Ann Meehan 10th Oct 2010

  2. Layout • Common Injuries • Injury Prevention • Footwear • Stretching • Advice& Questions Jane-Ann Meehan 10th Oct 2010

  3. Sever’s Disease • Ankle pain, in the achilles area after running. • Sore at the start then warms up but returns once running is ceased. • Causes: Poor stretching technique, Flat feet, excessive use of spikes, excessive jumping, inadequate warm up, growing. • Treatment: Specific achilles& calf stretches, footwear advice, orthotics if required, lace shoes correctly, ice, rest, get out of spikes unless in competition Jane-Ann Meehan 10th Oct 2010

  4. Osgood- Schlatters Disease • Pain on the knee with a boney lump. • Same presentation as sever’s disease. More common in boys. • Cause: Tight Quads, not stretching, weights, growth plates, flat feet, poor footwear. • Treatment: Time!!, stretching, ice, footwear modification, avoid weight training, squats, deep lunges. • Pain localised to this area Jane-Ann Meehan 10th Oct 2010

  5. Clicking Hip • More common in girls, feel a ‘pop’ or ‘click’ on the outside of your hip or just in front of your hip. • Causes: Iliotibial band tightness causes a click on the outside of the hip, hip flexor tightness causes a click on the front of the hip. • Treatment: Stretching. Foam rolling of the Iliotibial band. Gluteal strengthening work- lunges, squats etc. Flexabilty is a big issue with these problems. Jane-Ann Meehan 10th Oct 2010

  6. Hamstring Injury • Cause: simple tear when sprint or take off. A more complex injury can occur if you stop too quickly at the end of a speed drill. • 2 types of injuries: concentric and eccentric • Concentric: Rest, Ice, core stability, flexibility. • Eccentric: Specific rehab needed including the above...most common in sprinters. • Eccentric (lengthening) • Concentric (Shortening)...... Jane-Ann Meehan 10th Oct 2010

  7. Shin Splints • Causes: Poor footwear, tight calf muscles, wearing spikes excessively, poor glut (bum) muscle control. • Treatment: Modified rest- aqua jogging, ice, compression socks, footwear advice, orthotics, calf foam rolling and stretching ++. • Two places; lower 1/3 of Inside of shin (footwear major issue) Upper outer 1/3 (calf main issue) Jane-Ann Meehan 10th Oct 2010

  8. Injury Prevention- 3 rules • Stretching and flexibility • Footwear: know your foot type- see a Chartered Physiotherapist who does gait analysis. Three types pronator, supinator, neutral. Different runners for each type. • Follow basic principles if you feel a niggle RICE, Rest Ice Compression Elevation. If stiff/ache then use Heat. Jane-Ann Meehan 10th Oct 2010

  9. Foot types • Pronator (flat foot) suitable runners: Asics Kyano, Asic 2150’s, Sauchony Hurricane, Adidas Supernova, Nike Zoom • Supinator (high arch) suitable runners: Asics Cumulus, Asics Nimbus. • Neutral (Lucky person!): Adidas supernova glide, Asics Cumulus, Asics 1130’s • Shoeguide.co.uk Jane-Ann Meehan 10th Oct 2010

  10. Static V’s Dynamic Stretching • Does static stretching prior to activity improve performance?? NO • Static stretching actually decreases eccentric strength up to 1 hour after stretch& can decrease muscle power output by 9% up to 1 hr after. • Static based stretching best after activity • For older/ new to running a few static stretches followed by predominant dynamic is ideal. • Ideal training programme: dynamic warm up followed by actual work out, finishing with cool down and static stretching. Jane-Ann Meehan 10th Oct 2010

  11. Dynamic Stretching • Involves moving your body parts to gradually increase your reach, speed and movement. • Do not confuse with Ballistic stretching which involves going beyond normal range of movement, this is appropriate in gymnastics but not athletics. No bouncing or jerking at end of your stretch. • Useful websites: • www.pponline.co.uk • www.cmcrossroads.com • www.scienceofsports.com Jane-Ann Meehan 10th Oct 2010

  12. Practical: Dynamic stretching • Walking lunge • High knee drills • Heel kick drill • Walking side lunge drill • Carioca • Military march • Power skips • Arm swing drill Jane-Ann Meehan 10th Oct 2010

  13. Dynamic Practical Jane-Ann Meehan 10th Oct 2010

  14. Static Stretching: cool down • Know your muscles: • Where is your Hamstring, Calf, Achilles, Quad, Groin, Iliotibial Band, Hip flexors?? • Quadricep Stretch: Bring your heel to your bum Jane-Ann Meehan 10th Oct 2010

  15. Stretching Hip Flexor Hamstring Jane-Ann Meehan 10th Oct 2010

  16. Calf Stretches x2 Deep calf muscles;back leg bent, heel on ground, feel it lower in calf. Standard calf; front leg bent, back leg straight, heel on ground. Jane-Ann Meehan 10th Oct 2010

  17. Bum and Hip (often neglected) Glut’s& hip joint Iliotibial Band Piriformis Jane-Ann Meehan 10th Oct 2010

  18. Foam Rolling&injury prevention Jane-Ann Meehan 10th Oct 2010

  19. Any Questions??? Any problems contact me at Physio4U in Oranmore 792871 Jane-Ann Meehan 10th Oct 2010

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