Athletic Injuries, Prevention & Management

Cycling is an activity with high levels of participation and is growing in popularity. The rise in popularity spans the range from cycle commuting for convenience and environment to increase participation in endurance cycling events such as Fondo events. From a community perspective there is a push to increase safety issues around cycling with bike lanes and specific bike routes. From a health perspective, cycling is one of the beseeched “non impact” forms of cardiovascular exercise. For those who have experienced issues with knees and hips, often cycling is a relatively innocuous...Read more
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
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
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
The anterior cruciate ligament (ACL) joins the upper leg bone with the lower leg bone to help keep the knee stable. 1 out of every 3000 people will have an ACL injury per year and approximately 100,000 will choose to have reconstruction surgery to repair it. The ACL is injured more than any other ligament in the body and becoming more common among female soccer players. Mechanism of Injury Hyperextension (the leg straightens too far), the knee “gives out”. Direct blows to the knee (i.e. from a side tackle). A stress to the outside of the knee (i.e. from getting your soccer cleat...Read more
A hamstring strain is a tear where the muscle and tendon attach. It is common in soccer players and sprinters. During sprinting, the hamstring muscles work extremely hard to slow down the lower leg. Once the foot is on the ground the hamstrings are used to straighten the hip backwards; this allows the other leg to move forwards. The hamstrings most often become injured during the time right before the foot strikes the ground. At this stage the muscles are maximally activated and are approaching their maximum length. A strain can also occur when pushing off to sprint; this is an explosive...Read more
The medial collateral ligament (MCL) is a broad, thick band found on the inside area of the knee. It runs from the upper/inside surface of the shin bone (tibia) to the bottom/inside surface of the thigh bone (femur). This ligament stabilizes the joint on the inside of the knee. The MCL is one of the most common knee injuries in competitive and recreational soccer. It can occur by itself or in combination with other ligaments. Mechanism of Injury Outside stress to the knee (i.e. when your soccer player's foot is caught while preparing to kick the soccer ball with the side of the foot)...Read more

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viaSport Return to Sport

As of March 11, 2022:

  • Masks are no longer required.
    • Individual businesses and event organizers can choose to continue requiring masks on their premises.
    • Reminder to the sport community to be respectful of people's differing comfort levels and that as we transition into this period, people may still choose to wear their mask.

As of April 8, 2022, proof of vaccine will no longer be required.

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  • Additional guidance may be in place. See the Province of B.C.'s provincial restrictions page for more information.