Jeff Grainger

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Sports Injuries
Freestyle Kayaking

• Jeff Grainger

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Objectives

• Why do injuries occur?
• Types of injury
• Options for Management
• - Prevention
• - Treatment

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Simple Model
Demands of activity
Physical Capability
Balance
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Not so simple!
Nutrition
Hydration
Health status
Fatigue
Stress
Demands of activity
Physical Capability
Anatomy Physiology Biomechanics
Balance
Training Competition Diff. Environments
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Types of Injury / Dysfunction

• Soft Tissue
• Strains
• Sprains
• Bursitis
• Tendonitis

• Joint
• Hypo and Hyper mobility
• Sprain
• Dislocation / subluxation

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Causes

• Overuse Repetitive activity
• Overworked Strenuous activity
• Muscle imbalance
• Trauma Accident (hopefully!)
• Poor Ergonomics and posture
• Altered biomechanics

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How can we prevent injuries?

• Maintain successful balance
• Help our bodies adapt and cope with demands
• Regulate demands placed on body
• Warm up and down
• Avoid developing muscle imbalance
• Conditioning
• Intelligent training

Goal
How ?
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Warm Up and Down

• Progressive aerobic activity
• on land and in boat
• To stretch or not to stretch?
• Check planes and ranges of joint motion

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Muscle imbalance

• Long term stretching programme
• Posture and Ergonomics
• Targeted exercises if necessary

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Core Stability Conditioning

• Injury prevention
• Enhance performance

• To compensate for not paddling! Prepares body, so
  it is ready to go paddling.

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Intelligent training

• There is a limit! - optimise
• Plan - variety
• - coordinate
• - time tabling - recovery periods
• Adjust if necessary
• Log prevention and analysis

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Self Help

• Protection
• Rest
• Ice
• Compression
• Elevation
• Progressive return to activity

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Further help
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?

• When?
• Who?

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Physiotherapy approaches to sports injury

• Manual therapy mobilisation, manipulation to
  restore joint range of motion, relieve pain /
  muscle spasm or to improve neurodynamics.
  Myofascial release, muscle energy techniques to
  improve soft tissue function.
• Electrotherapy Ultrasound, PSWD tissue healing
  Interferential, TENS pain relief
• Therapeutic exercise to restore muscle
  imbalance, prevent / regain muscle strength,
  proprioception, coordination. Improve function
  and performance.
• Education and Advice! Preventative measures and
  recommendation on how to return to activities.

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