This document provides information on injury prevention for athletes in various sports. It discusses common injuries for sports like running, martial arts, archery, boxing, judo, and tips for prevention. Some key points include warming up properly, staying hydrated, monitoring training intensity and duration, wearing appropriate protective gear, and seeking medical help promptly if injured. The document also promotes an integrated approach to injury management using both traditional Ayurvedic techniques and modern medical methods.

1. Prevention & Precautions
for
Athletes
Sports Ayurveda Research Cell
( S A R C )
Thodupuzha

2. In past Sports Care
was more concerned
with Diagnosing &
Treating than
PREVENTING

3. The signs that I might have a running
Injury?
• Pain or discomfort while running
• Pain at rest
• Inability to sleep
• Limping
• Easily experiencing shortness of breath (exercise asthma)
• Stiffness
• Headaches during or after running
• Dizziness or lightheaded feeling any time

4. Some common Running Injuries
• Knee injuries — kneecap pain, tendonitis
• Lower leg pain — shin splints, stress fractures,
calf problems
• Foot and ankle injuries — ankle sprain, heel pain,
plantar fasciitis (bottom of foot pain), toe injuries
• Pelvic and hip injuries — muscle pulls, growth
plate stress injuries, tendonitis, groin pain,
buttock pain
• Heat injuries — sunburn, dehydration, heat
exhaustion, stroke
• Skin injuries — blisters or heat rash

6. Martial Arts
• After soccer, Judo is the most practiced sport
in the world
• The injury type is often dependent on the
particular form of martial art being performed
• Over use injuries ( in non contact)
• Contact martial arts vary widely in their
techniques, rules, and protective equipment
and these factors affect the injuries and injury
rates

7. Concussion ( injury to brain )
• headache, dizziness,
nausea, balance problems,
difficulties with
concentration, and memory
problems
• Symptoms can last from
several minutes to days,
weeks, months, or even
longer in some cases
• should be removed from
play and evaluated by a
health professional

8. Head/Eyes/Ear/Nose/Neck/Skin
• Minor injuries such as
cuts, bruises and
lacerations
• More serious injuries, such
as fractures of the nose,
face, or skull as well as
significant injuries of the
eyes mouth or teeth can
result
• Choking techniques that
can result in loss of
consciousness.
• Cuts & skin infections.

9. Injury Prevention
• Have a pre-participation physical exam and clearance
evaluation before participating.
• When initially selecting the martial art you plan to participate
in, learn the inherent risks with each style of martial art
before selecting the one to pursue.
• Always train and practice your martial art under direct
supervision from an experienced teacher.
• Perform proper warm-up and cool-down routines.
• Wear appropriate protective equipment in your style of
martial art, i.e., gloves, mouth guard, headgear, chest
protector, padding, and/or bracing.
• Speak with a sports medicine professional or athletic trainer
if you have any concerns about injuries or strategies for
preventing injuries.

10. Archery
• According to the National Safety Council’s
statistics, archery is more than three times
safer than golf.
• Archery is one of the most accessible sports
for people with disabilities.
• Nobody is trying to block, catch, tackle or stop
them. The competition is between the archer
and the target

11. Injuries
• Cutting themselves with their
razor-sharp hunting
arrowheads
• Slapping the wrist with the
bowstring
• Very rare cases of someone
being hit by an arrow usually
occur when someone is
practicing in an unsafe area
• Bicipital tendinitis frequently
occurs from overuse syndromes
of the shoulder
• Shoulder injuries – Mainly
postural

12. BOXING
• Contact Sport so leads to Impact
Injuries
• Head or Brain Injuries
• Jaw & Facial Injuries
• Rotator Cuff Injuries
• Finger, thumb and hand
fractures
• Stress fractures, tendonitis,
sprains- of leg
• Neck, Back & Rib Injuries
• Cuts & Bruises - contact with an
opponent’s gloves or head.
• Kidney Damage

13. JUDO
• Back pain, Slip disc, Spinal Injuries
• Cuts & Bruises esp Cauliflower ear
• Knee – Ligament & Crartilage -
Sprain/Tear/Damage, Dislocations
esp ACL
• Shoulder – Acromio-clavicular joint
sprain
Dislocations & Impingement
syndrome
• Finger dislocation & Rib Injury
• Turf Toe – Pain @ the base of toe
(Tearing this joint capsule)
• Judo elbow ( Tennis Elbow)

14. Tips to Boxer
• 45 to 55 percent of a boxer's diet consist of
carbohydrates. slowly release energy to the
body, helping to increase fight stamina
• boxers should limit their fat consumption to
monounsaturated fats
• Proteins act as an additional energy source,
and help with muscle repair
• Boxers should consume a minimum of 8 to 10
glasses of water on a daily basis.
• junk food, Sugar, fried food and saturated fats
are short-lasting sources of energy for a

15. Judo Tips
• To prevent your finger being
dislocated while grappling make
sure you remove all rings and
jewellery and maybe tape you
fingers
• Use soft shin pads & footsweep
properly
• Special footwear inserts – to
prevent turf toe
• avoid any contact activity that
may cause cauliflower ear
• Elbow Band to prevent Judo
Elbow

16. Individual Preparation
• The first step to improving fitness or sports
performance through physical conditioning is
to design a program with the goals and needs
of the sport in mind
• Not every sport or form of exercise requires
each component of physical conditioning in
equal proportion
• Specialists evaluate athletes and their current
level of fitness, strength, and endurance and
design the program based on the athlete’s
specific needs.

17. • cross-training— using various sports or
exercises to improve overall performance and
also decreasing the risk of suffering an
overuse injury.
• Trying to achieve the goal too quickly might
increase the risk for an overuse injury
• “ TOO MUCH TOO SOON “

18. • FREQUENCY
• DURATION
• INTENSITY
Increase one element by
adjusting others
• For eg:
Increase in duration =
reduce frequency &
intensity
• Any Pain or Joint
Stiffness is a WARNING
SIGN
• So Learn Proper
Technique

19. Hydration
• To be hydrated Before,
During & After
• Water regulates body
temperature, lubricates
joints and helps
transport nutrients for
energy and health
• There are no set
guidelines for water
intake while exercising
because everyone is
different.
• Dehydration can range
from mild to severe.
• Dizziness or
lightheadedness
• Nausea or vomiting
• Muscle cramps
• Dry mouth
• Sweating stops
• Heart palpitations

20. How Much !!!
• Drink 17 to 20 ounces of water 2 to 3 hours
before
• Drink 8 ounces of water 20 to 30 minutes
before you start exercising or during your
warm-up
• Drink 7 to 10 ounces of water every 10 to 20
minutes during exercise
• Drink 8 ounces of water no more than 30
minutes after you exercise
• 1 CUP (200ml) EVERY 20 MINUTES
If your urine is
consistently
colorless or light
yellow, you are most
likely staying well
hydrated.
Take care of sodium,
potassium and other
electrolytes
Dark yellow or
amber-colored urine
is a sign of
dehydration.

21. Dehydration & Strain Grade

22. Poor Posture & Injuries
REASONS
• Sedentary Life style
• Poor training
techniques
• Use of high heels
• Shoulder impingement
• Low Back Pain
• Patello – femoral Knee
pain
• Shoulder Neck Pain
• Sciatica Syndrome

23. GOOD POSTURE
• Head up
• Chest up
• Shoulders back
• Neck and back aligned
• Shoulder blades down
(upper traps relaxed)
• Stomach tight (belly
button tucked towards
spine)
• Hips back
• Knees slightly bent
Poor posture indicates muscles under stress

24. Warm Up
• Increased Muscle
Temperature
• Increased Body
Temperature
• Blood Vessels Dilate
• Improved Range of
Motion
• hormones makes more
carbohydrates and fatty
acids available for
energy production.
• Mental Preparation
• Gradually increasing the
intensity of your specific
sport
• Stretching a cold muscle
can increase the risk of
injury from pulls and
tears
• the perfect warm up is a
very individual process
that can only come with
practice,
experimentation and
experience

25. PRESSURES
• Outside Stress
• Union Pressure
• Excessive Load
• Personal Stress
• Poor Equipment
• Incorrect Surfaces
• Previous Injury

26. Personal Hygiene
• Same Dress After
Practice Should be
Avoided
• uniforms should be
washed after every
game - in full contact
sports, injuries can also
occur and dirt and
blood
• Avoid Water From
Nearby Taps
• Never Share Water
Bottles & Towels
• Shower after every
practice / game
• Rest & Sleep is very
Important
• Food & Nutrition to be
maintained
• Never Hide Injuries…
Tell it
THERE IS NO MAGICAL PILL TO SUCCESS

27. INJURY MANAGEMENT
PREVENTION TREATMENT
REHABILITATION

28. PREVENTION
REST
WARM
UP
HYDRATIO
N

29. FIRsT AId

30. SPLINTS BANDAGES

31. REHABILITATION

33. sO WE PROVIdE
YOGA COUNSELLING

34. QUAcks
ANKLE SPRAIN THIRUMMU

35. To The Hospital X- Ray

36. OTTAMOOLI – Most Common
In
Headache Stomach Pain

37. Back Pain
For Woman For Man
THIRUMMU FOR ALL?

38. B E W
A R E…!

39. • Here Comes The Importance of Modern Ayurveda
• We Use The Modern Methodologies / Advances In
Diagnosis
• Medicines are Modernized
• Doctors – Integration of Textual Practice & Modern
Knowledge
THiRUMMU + OTTaMOOLi
aYURVEDa

40. DISTRICT AYURVEDA HOSPITAL THODUPUZHA

41. LABORATORY X RAY
UNIT
PHARMACY EYE CARE UNIT NURSING CARE
PANCHAKARMA

44. SaRc THODUPUZHa in MEDia

45. WE aRE HERE TO SERVE
YOU…
USE US BUT NOT
YOU aRE THE F U T U R
E

46. OUR SINCERE THANKS
TO
THOMAS MASH
Mr. SALIMKUTTY
Mr. RAJAS
AND MANY….
WHO WORKED BEHIND
THE SCREEN