Athletic Injuries, Prevention & Management

The iliotibial band (ITB) is a thick band of tissue that extends down the lateral side of the leg from the thigh down over the knee and attaches to the tibia. When the knee flexes and extends, the ITB slides over the bony parts of the outside of the knee. Friction occurs during running when the tendon moves back and forth across the distal femur (along the outside) and results in localized symptoms of tendinitis.This friction can be magnified by: increased training (especially running hills or too much too soon), poor shock absorption from shoes or rigid feet, and bio-mechanical malalignment...Read more
Cleanse the wound. Thoroughly clean the wound with a soapy solution to remove dirt and debris. A gentle brushing may be required to remove all foreign materials. Ice. An application of ice should ease the pain and reduce local inflammation. Protection. The wound should be protected from further irritation, caused by clothing or equipment, by using a sterile non-adherent dressing such as a Telfa Pad Larger abrasions, such as road rash, tend to seep fluids and should be covered with a bland water- soluble ointment. Antibiotic ointments are usually not required and greasy ointments should be...Read more
Athlete's Foot (Tinea Pedis) is a fungal infection, which most often affects the feet, but can also occur on the head, body, skin and nails. The condition is recognized by dry scaling and cracks in the skin surface between the toes. If left untreated, the fungus progresses to large patches of flaky skin. Signs and Symptoms Pain manifests itself as more of an irritation. Itching is the most indicative sign. Initially appears as a rash, and may contain small pimples or blisters which discharge a yellowish fluid. With scratching, the skin can become inflamed and red, and there can be wide...Read more
A "stitch" is a common abdominal pain usually associated with running sports. It is brought about by various physiological factors. Among the more common causes are muscle spasm of the diaphragm or eating too much and too soon prior to exercise. The muscle spasms of the diaphragm usually arise because not enough oxygen is getting to the muscle. This can be due to poor conditioning, improper breathing techniques, and/or ischemia of the diaphragm. Other factors include; constipation, intestinal gas, distended spleen, or weak abdominal muscles. Signs and Symptoms Sharp pain on either...Read more
Injuries whether minor or major, will happen. How they are dealt with an initially treated will directly relate to how soon the athlete can return to activity. 1. Stop what you are doing Adhering to this first principle can potentially prevent a chronic or overuse problem from developing. Injuries that are incorrectly looked after are often complicated when the individual continues to "work through the pain". 2. Ice Apply the ice to the affected area for 15-20 minuutes per hour as often as possible in the first 24-48 hours. 3. Compression Applying compression to the injured area can...Read more
A stretching or tearing of ligament occurs when joints are moved beyond their normal range of motion and the collagen fibers within the ligament are pulled apart. Joint "sprains" most frequently occur at the knee (medially), the ankle (laterally), and the acromioclavicular joint of the shoulder (shoulder separation). Ligament injuries are graded by physicians as follows: Grade 1 (mild) The ligament is stretched but still intact. Bleeding is minimal, and there is mild pain and swelling with no instability. There may have been a feeling of "popping". Grade 2 (moderate) This...Read more
Inflammation of the tendon and/or tendon sheath is referred to as tendinitis. Small tears can develop as a result of overuse, gravity (traction stress), posture (rounded shoulders), and muscle imbalance. The inflammation and resulting formation of scar tissue (adhesions) prevent the tendon from gliding smoothly within the tendon sheath. A cycle of swelling and irritation occurs causing chronic tendon problems. Tendinitis most often occurs in tendons that are tight and/or weak. The patella (kneecap), achilles (heel), biceps, and rotator cuff (shoulder) tendons are especially prone to...Read more
A hip pointer is a bruise or muscle tear over the pelvic bone usually caused by a direct blow. The crest of the hip is the location of several muscle tendon attachment sites, and any direct blow may result in significant soft tissue injury. The injury is most likely to occur in contact sports such as football or rugby. Hip pointers are very severe injuries and must be appropriately treated in order to avoid permanent limitations in movement. Signs and Symptoms Immediate, often incapacitating, pain in the region of crest of the hip (iliac crest), often tender to touch. An inability to walk,...Read more
While each athlete has his or her own individual training needs, there are some key areas where all athletes can make improvements to achieve their athletic potential. Identified below are three key areas where significant gains can be made. Like any type of training, however, these areas must be developed on a consistent basis, over an extended period of time before a difference can not only be made but also seen in competition. Summarized below are some strategies that you can incorporate into your training to assist you in enhancing your performance while striving to remain injury-free...Read more
A "stitch" is a common abdominal pain usually associated with running sports like soccer. It is brought about by various physiological factors. Mechanism of Injury Among the more common causes are: muscle spasm of the diaphragm eating too much and too soon prior to exercise The muscle spasms of the diaphragm usually arise because not enough oxygen is getting to the muscle. This can be due to: poor conditioning improper breathing techniques ischemia of the diaphragm Other factors include; constipation, intestinal gas, distended spleen, or weak abdominal muscles. Signs and Symptoms...Read more

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