Download MAKING IT TO THE STARTING LINE: PREVENTING INJURIES

MAKING IT TO THE STARTING LINE:
PREVENTING INJURIES
Marcus Haemmerle, MD
Orthopedic Surgeon
The Game Plan
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Benefits of exercise
Common injuries and causes
Tips to prevent injury
The warm-up
Proper stretching technique
Importance of hydration
Basic treatment of injury
Benefits of Exercise
• Increased energy, strength, endurance, balance,
and coordination
• Decreased risk of chronic disease
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Heart disease
Diabetes
Osteoporosis
Sleep disorders
• Lower stress
• Improved self-esteem
• Weight reduction
Common Injuries
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Tendonitis
Bursitis
Sprains
Back Strain
Muscle Tears
Stress Fractures
Tendonitis
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“Inflammation of a tendon”
Tendon attaches muscle to bone
Very common when starting new activities
Caused by overuse or overstrain
Results in burning, aching-type pain that is
worse after activity
• Can result in vicious cycle of pain if unresolved
Tendonitis
• Achilles Tendonitis
▫ Located behind heel
▫ Usually caused by running, jumping, climbing
activities
• Patellar Tendonitis
▫ Located below knee cap
▫ Also caused by running, jumping, climbing
• Rotator Cuff Tendonitis
▫ Pain felt on side of shoulder radiating to elbow
▫ Caused by repetitive overhead/lifting activities
Tendonitis
• Plantar Fasciitis
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Not true tendonitis
Located from heel to ball of foot
Sharp pain with weight bearing at base of heel
Worst in morning with first step
Caused by repetitive impact activities (running)
 -those with tight calf muscles are more susceptible
Bursitis
• “inflammation of a bursa”
• Bursa is a sac containing lubricating fluid
located near joints and tendons
• Can become painful and swollen
• Similar causes, symptoms, and treatments to
tendonitis
Stress Fractures
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Result of repetitive low-level trauma
Sudden increase in level of training
Inadequate periods of rest
Most common in feet and lower legs
Progressive, localized pain in bone
X-rays may be normal at first
Treated with rest and sometimes casting and
crutches
Causes of Injury
• Overuse
• Lack of flexibility
• Improper technique
• Faulty equipment/footwear
Tips to Prevent Injury
1. Slow and steady…
▫ Be cautious
▫ Start slowly, then build gradually
▫ Low intensity activity early helps train muscles
and improve coordination to better perform as
intensity increases
Tips to Prevent Injury
2. Don’t follow no-pain, no-gain
▫ Listen to your body
▫ Stop activity if you have pain, difficulty breathing,
dizziness, nausea, chest pain
▫ Should be able to carry a conversation during
work-out
▫ Pushing through pain is quick way to develop
injuries
Tips to Prevent Injury
3. Emphasize low-impact activities
▫ Reduced stress on muscles, tendons, and joints
▫ Examples
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Bicycling
Elliptical trainer
Walking (level ground)
Swimming
Weight training
Tips to Prevent Injury
4. Warm-up, Cool-down
▫ Take 5-10 minutes before each workout to
gradually warm-up
▫ Increases muscle temperature
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Improves muscle efficiency
Improves elasticity
Improves transfer of Oxygen to muscle
Improves range of motion of joints
▫ Mental preparation
▫ 5 min cool-down helps remove toxic substances
that build up during exercise (lactic acid)
Tips to Prevent Injury
5. Make stretching part of regular routine
▫ Improves range of motion and decreases strain on
muscles and tendons
▫ Best done after muscle has been warmed-up
▫ Technique
 Gradual, prolonged (20-30 sec), and pain-free
 Avoid bouncing
 Breathe
Tips to Prevent Injury
6. Mix it up
▫ “cross-training”
▫ Do variety of aerobic and resistive weight training
activities on alternating days
▫ Decreases overuse of the same muscle groups
▫ Improves muscle balance
▫ Decreases boredom and exercise burn-out
Tips to Prevent Injury
7. Hydrate
▫ Before, during, and after activity
▫ ~1 cup (8 fl oz) before and every 10-15minutes
during activity
▫ Weigh self before and after activity
 Drink 2-3 cups of water for every 1 pound lost
▫ Water vs. Gatorade
 Water usually better choice unless exercising for
multiple hours
 Water = zero calories
Tips to Prevent Injury
8. Rest and Recover
▫ Allows body to repair, rebuild, and strengthen
▫ Muscles require ≥48 hours to recover from stress
▫ Get adequate sleep
Tips to Prevent Injury
9. Be safe
▫ Inspect equipment and shoes
▫ Know how to use equipment
 If not, ask
▫ Smooth, controlled movements
 No jerking
Injury Treatment
• Minor injuries (RICE)
▫ Rest
-If it hurts, don’t do it
▫ Ice
-20-30 minutes every 1-2 hours
-protect skin
▫ Compression (ACE wrap)
▫ Elevate
Injury Treatment
• When to seek medical attention
▫ Severe pain, swelling, or deformity
▫ Inability to bear weight through limb
▫ Symptoms not improving with appropriate
treatment (RICE)
THANK YOU
THANK YOU