Injury Prevention for the Weekend Warrior

1. Injury Prevention for the Weekend Warrior Presented by Bill Byron

2. The Weekend Warrior Vicious Cycle Tues.-Wed.: 2-3 days later Joe’s DOMS subsides Sun.-Mon.: 24-48 hours later Joe experiences DOMS Joe does nothing for remainder of the week Sat.: Joe participates in weekend touch football game Sat.: Joe participates in weekend touch football game Joe does nothing for remainder of the week Sun.-Mon.: 24-48 hours later Joe experiences DOMS Tues.-Wed.: 2-3 days later Joe’s DOMS subsides

3. A Weekend Warrior is really • Anyone who takes on a big chore like vigorous exercise, shoveling, raking, heavy lifting and whose bodies are just not in good enough shape to handle the task. • Leading to an injury……..

4. Playing

5. Home Projects

6. Exercising

7. Or just that repetitive motion with no relief……..

8. Add at least 2 more days of exercise to his week Varying the exercise to both cardio and strength training Stretching at every workout To avoid DOMS Injury Wear & Tear on his body In addition to his Saturday Football Game, Joe should

9. What causes a sports-related injury? Overuse an injury that comes on gradually Trauma comes from contact, falls, projectiles (balls) and force.

10. Causes of Overuse Injuries Increasing activity too quickly Running or jumping on hard surfaces Training vigorously without adequate rest Poorly functioning equipment Improper form Working through pain Lack of stretching/strengthening

11. Intrinsic factors Age Skill Condition of body Body size History of injury Fitness level Muscle strength, especially imbalances Poor Form Extrinsic Factors Equipment Environment Sport or type of activity Necessity of repetitive motion or activity Two Factors of Sports or Overuse Injuries

12. Injury Classifications • Sprains: injuries to ligaments • Strains: injuries to muscles, tendons or the junction between the two • Contusions: common bruises or contusions are ether most frequent sports injury. • Fractures: fractures and dislocations represent two categories of injuries involving either bones or joints of the body

13. Types of Fractures

14. The old saying“You don’t play sports to get fit, you get fit to play sports”

15. F I T Frequency Intensity Time What does FIT mean?

16. Components of Physical Fitnessorthe Pyramid of Fitness Aerobic FlexibilityMuscular

17. CROSSTRAIN! We must do different types of cardiovascular exercise for our bodies to be more efficient Cycling Sports Treadmill Crosstrainer or Elliptical trainer Tennis Walking Hiking

18. Resistance Training • Two types • Strength: Lifting heavier weights with a lower repetition • Endurance: Lifting lighter weights with a higher repetition • Both types are beneficial!

19. Flexibility • Warm Up! • Flexibility, stretching is just as important as cardio and weights • Why? Injury prevention • Cool down!

20. The Neuromuscular System and Exercise Learned Reflexes • The knee-jerk and crossed-extensor reflexes occur automatically and require no learning. Practice facilitates other more complex reflex patterns such as most sports performances or occupational tasks.

21. Proprioceptors • Muscles, joints, and tendons contain specialized sensory receptors sensitive to stretch, tension,and pressure. These end-organs (proprioceptors) rapidly relay information about muscular dynamic, limb position, and movement (I.e., kinesthesia and proprioception) to conscious and unconscious parts of the central nervous system for processing.

22. Balance & Proprioception • Definition • Sense of joint position • Acts as a gyroscope of the body • Prevents falls by sending messages to your muscles and joints to hold a position or move according to the circumstance.

23. Gaining Better Balance • Core Strength • Yoga • Pilates • Plyometrics

24. WARM UP! • Before ANY type of workout we want to warm up! • We MUST get our bodies warm and ready for work! • Our muscles warm and start to borrow more blood from other organs • 5-10 minutes on a treadmill or bike is sufficient, or sport specific • Stretch after your warm up holding each stretch for at least 15 seconds

25. Cool Down • Prevents injury • Rids muscles of waste products • Returns heart rate and blood pressure to normal • The blood diverted to our active muscles needs to work it’s way back to where it was borrowed from. • Suggestions: • Should last several minutes. • Taper activity • Gently stretch for 10 minutes

26. Water for life • WATER • We need at least eight 8 oz glasses of water a day (64 ounces) • The human body can live weeks with out food, but only a few days with out water!

27. Water and Exercise How much is enough? • 2 cups one hour before • ½ cup every 15 minutes of activity • 2 cups after the completion of exercise

28. Exercise/Work in Hot Weather • Heat and humidity combine to form dangerous conditions. • 4 Concerns: • Dehydration • Heat Cramps • Heat Exhaustion • Heat Stroke

29. Exercise/Work in Cold Weather • Two Concerns: • Hypothermia • Danger: Low body temperature • Signs and Symptoms: • Shivering, exhaustion • Disorientation, confusion • Drowsiness • Glassy Stare • Slow irregular pulse • Frostbite • Danger: Skin cold enough to freeze • Signs and Symptoms: • Loss of feeling • In fingers, toes, ear lobes, nose • White or grayish – yellow skin area • Skin that feels unusually firm or waxy

30. Basics Injury prevention tips for runners/walkers • Try: • Increase activity gradually. • Run on soft, flat surfaces. • Don’t run more than 45 miles per week. • Replace sneakers after 500 miles.

31. Injury Prevention Tips • Increase intensity/duration gradually • Use proper technique • Use appropriate equipment • Cross-Train • Do not ignore aches/pains

32. Treat Injuries the RICE Way! • Rest – avoid using affected area until pain-free • Ice – for 20 minutes at a time every few hours • Compression – pressure bandage to reduce swelling • Elevation – raise at or above heart level

33. When to See Your Doctor • Injured limb/joint is deformed • Broken skin over injury site • Numbness, tingling • Inability to move area without pain • Joint feels unstable • Can not bear weight • Swelling • Does not improve within 48 hours • Begins within 30 minutes of injury

34. Scenario #1 Jane is a 34 year-old administrative assistant for her town with the following history: Four days a week plays tennis Past three weeks has noticed a throbbing, achy pain on outside of elbow. Pain goes away with rest but flares up as soon as she plays again. The pain intensifies with each game she plays. What is Jane likely suffering from? What can she do at home to help the healing process? Does she need to see her doctor

35. Scenario #2 Jake is a 42 year-old construction worker. His job is strenuous so he does not exercise on a regular basis. During a pick-up basketball he experiences the following: a popping sensation in the back of his leg just above his heel. stops immediately, unable to move. severe pain; felt like he was hit in the calf with a bat. immediate swelling and unable to stand on the injured leg. What happened to Jake? What should he do?

36. Thank You Questions?

37. Sources • US Department of Health and Human Services • Essentials of Exercise Physiology, second edition • American College of Sports Medicine, ACSM • Guidelines for Exercise Testing and Prescription, seventh edition