2. Learning Outcomes
• Discuss which injuries can occur in
sports and exercise
• Explain reasons why injuries may
occur
• Describe methods to avoid injuries
and aid recovery
• Define DOMS and explain how it
affects a sports person’s performance
3. Injuries
• Injuries are part and
parcel of playing
sport or taking part
in exercise.
• Choose two sports
of your choice and
list as many
possible injuries that
may occur in those
sports.
4. Unavoidable?
• With each of the injuries you’ve listed,
decide whether they are avoidable or
unavoidable.
• Try to think of reasons why.
7. Injuries
• Current studies suggest that 25% of
injuries could be avoided if the athlete
and their trainers took precautions
against them.
• What basic precautions can different
sports people take?
8. Specialist Equipment
• In pairs, choose two
sports and list all
the specialist
equipment you can
which is designed to
reduce or prevent
injuries in these
sports.
• 5 minutes
9. Protective equipment….
• Include in this
shoes/boots
• Ill-fitting shoes problem
– skin splints. Hip
injuries, achilles issues,
runner’s knee, blisters
etc
• Need to grip floor but
not restrict movement
so injury occurs
15. Soft Tissue Injuries
• Any injury to muscle, skin,
connective tissue or cushioning
tissue.
• Tears, strains, contusions
(bruises), sprains, tendonitis, etc.
• Most often, rest over a few weeks
is enough to repair. More serious
injuries can require surgery.
• Most common: knee – patella
tendon and worn cartilage.
16. Hard Tissue Injuries
• Broken bones, fractures
and some dislocations.
• Several types of
fracture, from hairline to
compound.
• Dislocations that occur
due to broken bones are
hard tissue, whereas if
it’s due to a ligament
tear it’s a soft tissue
injury.
17. Overuse and Malalignment
• Most injuries can be
attributed to an
already existing
problem, either a
weakness in a
muscle or joint, or a
smaller injury
elsewhere on the
body.
18. Incorrect Preparation
• 35% of injuries in the Premier League
occur in the first 10 minutes of the
second half.
• Why?
• Players spend 15 minutes sat down
and are then expected to perform at the
highest level straight away.
19. Incorrect Preparation
• Several football clubs have
experimented with having cycling
machines in the dressing room at
halftime and at the side of the pitch
during the game to allow players to
keep their heart rate and breathing rate
at a ‘working’ level.
21. Overtraining
• Overtraining Symptoms –
• Deep muscle soreness
• Small nagging injuries that could turn into
major injuries
• Difficulty in raising HR to training level
• Loss of appetite
• Recurrent sore throat, depressed immune
system
• Interrupted sleep patterns.
22. Overtraining Prevention
• Allow recovery time – at least two
straight days during a training
programme
• Good nutrition – always restore
glycogen levels immediately after
training
• Stop training if ill
• Periodise your year into hard training
and lower level training periods.
24. DOMS
• Delayed Onset of Muscle Soreness
• How do you feel the day after a
strenuous training session or a match?
• During physical exercise, the muscle
fibres get torn and damaged.
• Over the next 24-48 hours (depending
on the type of training and the intensity)
the muscles will feel sore and tight as
they repair themselves.
25. DOMS
• Mostly occurs with hypertrophy or
strength training due to the eccentric
contractions that occur with these
training methods.
• Whilst not an injury in itself, if not given
time to recover and rest, this muscle
can easily become overtrained.
26. Speeding up Recovery
• Nutritional methods such as specific
supplementation (protein, glutamine, etc.) can
help
• Eating within 30min – Carbs (mix of High
GI/Low GI) and Protein – replenish energy
stores
• Massage – keeps blood circulation (same
action as muscular pump), more oxygen to
area and encourages movement of lactic acid
out
29. Ice Baths
• The theory is that the body thinks it’s
under attack causing it to:
– Constrict the veins and arteries in the
limbs
– This forces the blood from the extremities
back into the body
– The blood takes with it excess lactate and
waste products allowing the muscles to
recover much quicker.
– Reduces swelling from micro-tears in
muscles
31. Hyperbaric Chambers
• The theory is that the more
oxygen that can be taken into
the body the more that will be
diffused to an injured area.
• A method of making the body
take in more oxygen is to train
lightly in a Hyperbaric Chamber
– a pressurised chamber which
contains more oxygen than is
present in the normal
atmosphere
32. Hyperbaric
Chambers
• Similar to the use of
an oxygen tent, the
excess oxygen
seems to allow the
recovery of injuries
and the dissipation
of lactate much
quicker than ‘normal’
methods
33. Oxygen tents
• But little
research to
support claims
of benefits from
hyperbaric
chambers or
oxygen tents
34. Cryotherapy
• Using cooling measures to treat chronic and acute
injuries
• Chamber cooled with liquid nitrogen -110oC
• Only there a few minutes
• Protected from frostbite by socks, gloves and mouth
and ear protection (and a swim costume)
• Relief lasts 6-8 hours
35. Specialised support
following injury
• No longer do nothing all way through
recovery – rehab stage – get going….
• Core-strength training
• Water-based training
• Physiotherapy and sports massage
• Proprioceptive retraining – coordination of
balance and joint positioning senses – balance
board, hopping, balance drills
36. Task
• What do you understand by the term
DOMS? (3 marks)
• How do hyperbaric chambers help in
the rehabilitation of sports injuries? (3
marks)
• How does an ice bath help a performer
to recover? (3 marks)
37. Learning Outcomes
• Discuss which injuries can occur in
sports and exercise
• Explain reasons why injuries may
occur
• Describe methods to avoid injuries
and aid recovery
• Define DOMS and explain how it
affects a sports person’s performance
