Athletic Injuries, Prevention & Management

By SportMedBC: Static stretching is a technique used to stretch the muscles of the body while at rest. Static stretching is to gradually lengthen a muscle to an elongated position and hold that stretch for at least 30 seconds. For best results, it is recommended to stretch the muscle until only a mild discomfort is felt. Stretching a muscle to a painful range is counteractive and reduces all the effects as the muscles reaction to pain is to shorten and spasm. The general guideline for static stretching is to hold the stretch for 30 seconds. Since everybody is different, a more effective...Read more
Injuries to the nose are common in contact sports such as soccer, football and basketball. Nasal injuries can include bleeding, nasal fractures or septal hematomas. A broken nose is an actual break in the cartilage or bone of the nose caused by a direct blow. It is one of the most common fractures of the face, usually caused by the separation of the frontal portion of the facial bones or as the separation of the cartilage within the nose itself. Sometimes the injury can involve both. Signs and Symptoms: • Excessive bleeding • Extreme pain • Swelling • Deformity •...Read more
Often incorrectly described as "shin splints", Medial Tibial Stress Syndrome (MTSS) is an overuse injury usually caused by running. The condition is characterized by pain and tenderness in the lower leg, usually along the front medial edge of the shin. There are many different opinions as to the specific cause of tibial stress, including:  changing training techniques  overuse and increased load or BMI  problematic footwear or flat feet  decreased flexibility  fatigue  the shape and structure of the leg and hip (increased calf girth, abnormal hip angles)  training surface (or...Read more
Athletes are particularly susceptible to heat-related illnesses because of the relative intensity of their activities. Excessive heat buildup can do tremendous damage to the human body and, in extreme cases, can be fatal. During exercise, heat produced by the working muscles can increase up to 15 - 20 times that of resting levels. This translates to a 1 degree Celsius increase in core body temperature every five minutes. Under normal conditions, the body's thermoregulatory system maintains a body temperature and an increase in blood flow to working muscles during exercise. There is a...Read more
Despite best efforts, injuries to soft body tissues like muscles (strains and contusions) and ligaments (sprains) are often unavoidable. Though painful, minor injuries do not always require a trip to the doctor's office, however it is essential to properly manage these injuries at home. The "RICE" (Rest, Ice, Compression, Elevation) principle is the most common method for treatment of minor injuries. The acronym "RICE" is an easy way to remember the four basic methods used to speed minor injury recovery. Rest or Restricted Activity Rest the injured area. This does not...Read more
Not all exercises are created equal. Unfortunately many of the traditional exercises that were learned in high school, discovered at fitness class or seen in a book have the potential to cause injury. While there tends to be controversy among professionals, biomechanical research has definitely identified some specific do's and don'ts. The following exercises are generally considered to have the greatest potential for causing injury. Back Arches There are a variety of exercises, including back arches, that involve hyperextending the low back. These movements tend to place excessive...Read more
Don’t forget the basics! ICE: 10-15 minutes after activity and throughout the day. GOOD FLEXIBILITY AND STRENGTH: specific to your discomfort area. CROSS-TRAINING for mid-week session: deep water pool running or riding a stationary bike. SLOW THE PACE DOWN. If you are trying too hard and forcing the pace it contributes to improper posture and stress on various areas of the body. AVOID UNEVEN GROUND. USE YOUR LOGBOOKS to keep track of all that you are feeling. It helps to track progress and prevent minor discomforts from becoming injuries. BE CONSISTENT with workout times, spread...Read more
The Achilles tendon is the largest and strongest tendon in your body. Located in the back of your lower leg, it connects your leg muscles to your heel bone. This helps you put weight on your toes and push off of the ground to run while playing soccer. Achilles tendonitis is swelling or irritation of your player's Achilles tendon. This is usually found at the heel attachment point or where the tendon and muscle meet. Mechanism of Injury Achilles tendonitis involves inflammation and degeneration or rupture of your Achilles tendon. The stages of degeneration include: Stage 1: Irritation or...Read more
The knee has two cartilages or menisci (medial and lateral). The medial meniscus is more apt to be injured than the lateral and is frequently torn in conjunction with a medial collateral ligament. Anatomical Details The meniscus found between joint structures is called fibrocartilage; the knee meniscus is one example. This hyaline cartilage functions to provide a smooth gliding surface between bones and absorb shock. When this cartilage is damaged, there is increased wear on the bone and degenerative and/or arthritic changes may appear. When this occurs, joint movement is painful and may...Read more
Ankle sprains are one of the most common injuries in soccer. They can side-line any player from training and competing and are difficult to prevent from coming back. Lateral ankle sprains are an injury to your ligaments on the outside of your ankle. A medial ankle sprain is when your ligament on the inside of your ankle is injured. It is often associated with a fracture of your fibula (outside lower leg bone) or other bones in your ankle. This type of sprain occurs much less frequently than a lateral ankle sprain and may take twice as long to heal. Injury to the front and/or back lower...Read more

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