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 Joes 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 Joes 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
In addition to his Saturday Football Game, Joe
should

• 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

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
Two Factors of Sports or Overuse Injuries

• 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

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 sayingYou dont play sports to get
fit, you get fit to play sports
15
What does FIT mean?

• F
• I
• T

• Frequency
• Intensity
• Time

16
Components of Physical Fitnessorthe Pyramid of
Fitness

• Aerobic
• Flexibility Muscular

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
• its 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.
• Dont 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
Questions?

• Thank You

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