1 / 59

Sierra Choi Hong Kong Physiotherapy Association

Sierra Choi Hong Kong Physiotherapy Association. Physiotherapist's Advice in Preparing for OTW 2009. Aim. Common injuries, Injury prevention and simple self management Enjoy this meaningful event. Oxfam Trail Walker. Endurance sport Mind. Age: 40 Max HR: 220 – 40 = 180.

leena
Download Presentation

Sierra Choi Hong Kong Physiotherapy Association

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript


  1. Sierra Choi Hong Kong Physiotherapy Association Physiotherapist's Advice in Preparing for OTW 2009

  2. Aim • Common injuries, Injury prevention and simple self management • Enjoy this meaningful event

  3. Oxfam Trail Walker • Endurance sport • Mind

  4. Age: 40 Max HR: 220 – 40 = 180 4 hours Courtesy of Dr. Simon Yeung, HKPU Cardiopulmonary Function

  5. Demand • Musculoskeletal • Lower limb joints for mobility • Spine for stability • Upper limb for holding of pole / weight

  6. FITNESS DEMAND Preparation

  7. FITNESS DEMAND Injury

  8. Injury • Load exceeds the ability • Trauma • Overuse • Injury may happen to • Muscles, Ligament, Joints of • Spine, Hip, Knee and Ankle

  9. Inflammation • Normal body response to ‘problem’ • Acute phase - Increased circulation • Sign and symptoms • Redness, Swelling, Increase temp, Pain • Management • Control sign and symptoms • R.I.C.E

  10. Inflammation • Sub-acute stage • Repairmen of the damage • Management • Controlled activities • Chronic Stage • Remodeling • Scar formation • Management • Restoring normal function • Range, Strength, Power, Endurance, Proprioception

  11. Trailwalker’s Injury

  12. Heat Injuryand Hypothermia

  13. Heat regulatory system Heat (Metabolism) Exercise Shivering Radiation Heat Generation Balance Radiation Conduction Convection Evaporation Heat loss Heat Index Temp, wind speed, humidity, radiation

  14. Heat Injury Hot and humid weather without adequate fluid supply Electrolyte loss Heat Cramp Dehydration Redness Hot and dry No sweating Strong and rapid pulse CNS damage signs Unsteady gait Confusion Aggressive Coma Sweating+++ Headache Weakness Vomit ↑HR, ↓awareness Heat Exhaustion Heat stroke

  15. Heat Injury Pre-ex, replenish during ex Drink / electrolyte Heat Cramp Dehydration Rest in Shaded area Loosen up clothing Lower temp Water supply Observe Send to hosp Heat Exhaustion Heat stroke Medical Emergency !!

  16. Hypothermia • Moderate • 31 – 32ºC •  in-coordination •  shivering • fatigue • Slurred speech • Drowsiness / Amnesia • Poor judgment • Dehydration • Mild • 33 – 35ºC • Cold extremities • Shivering • Rapid pulse and breathing • Urine urgency • Slight in-coordination

  17. Management for Hypothermia • Mild • Remove from cold • Insulation • Warm, sweet drink • NO Alcohol • External heat over torso area • Moderate • Removed from cold • Insulation • Don’t immediate re-warm actively • Monitored continuously

  18. Musculoskeletal Injury

  19. Musculoskeletal Injury • Load exceeds the ability • Trauma • Overuse • Injury may happen to • Muscles, Ligament, Joints of • Spine, Hip, Knee and Ankle

  20. Overuse injury • Muscle strain / Cramp • Anterior knee pain • Iliotibial band friction syndrome (ITB) • Plantar fasciitis (Sole / Heel pain) • Tendonitis (Knee, ankle)

  21. Muscle Cramp / Strain • Dehydration / Insufficient electrolytes • More generalized • Water and electrolyte supplementation • Muscle fatigue • During / after exercise • Accumulation of lactic acid • Training, improve circulation • Overload - damage • Concentric – muscle shortening • Eccentric – muscle lengthening • Training, aid / support

  22. Muscle cramp • Management • Replenish of water and electrolyte • Rest • Stretching • GENTLEmassage

  23. Anterior Knee pain /ITB syndrome • Front knee pain and Side knee pain • Repeated loading (Overuse) • Related to • Mal-alignment / Biomechanical fault • Insufficient hip, knee & ankle control • Insufficient flexibility • Increase loading to the patellofemoral joint / distal portion of ITB

  24. Body Alignment

  25. Body Alignment Right knee MRI film JBJS(Br)1999 81-B: 452-8 HKSI Sports Medicine Education Series IV

  26. Iliotibial Band Friction Syndrome

  27. Plantar Fasciitis • Heel pain • Loading exceeding the flexibility of plantar fascia • Overweight • Increase pronation

  28. Plantar Fasciitis

  29. Tendonitis • Inflammation of tendon • Overuse due to Repeated concentric eccentric cycle

  30. Traumatic Injury

  31. Traumatic Injury • Ligamentous sprain • Muscle tear • Fracture • Dislocation

  32. Ligamentous and Muscle Injury • Grade I to III • Grade I– Minor injury, no laxity, function well preserved • Grade II– Moderate Injury, Laxity (lig.), functional disturbance • Grade III– Complete torn, Laxity or even dislocation, Great functional disturbance

  33. Anterior Talofibular Ligament Anterior Cruciate Ligament Medial / Lateral Collateral Ligament Site of common ligament sprain

  34. Prevention

  35. Return to sport Return to sport Performance Power Skill Skill Endurance Power Power Cardiovascular Cardiovascular Cardiovascular Athlete Education Athlete Education Knowledge Nutrition Nutrition Nutrition Psychological Psychological Psychological Strength Strength, endurance Strength, endurance Flex Stab Flex Flex , , , Stab Stab ty ty ty ty ty ty Status of recovery Healing Healing constrain constrain Pre-race condition Pre Pre - - injury injury health status health status Acute Acute Control of Extrinsic Factors Mx Mx , Intervention, Rehab , Intervention, Rehab Knowledge, skill, Ability of Medical Team Knowledge, skill, Ability of Medical Team Strategy, Team management, Support

  36. How do you prepare yourself • Reasonable goal • Reasonable training regime • Training log book • Addressing extrinsic factors & intrinsic factors leading to injury

  37. Extrinsic factor • Temperature, Humidity, UV Index, Wind …. • Trail surface and condition • Lighting • Gear – Clothing, Footwear, Hiking pole, Flashlight / Headlamp, …

  38. Return to sport Return to sport Performance Power Skill Skill Endurance Power Power Cardiovascular Cardiovascular Cardiovascular Athlete Education Athlete Education Knowledge Nutrition Nutrition Nutrition Psychological Psychological Psychological Strength Strength, endurance Strength, endurance Flex Stab Flex Flex , , , Stab Stab ty ty ty ty ty ty Status of recovery Healing Healing constrain constrain Pre-race condition Pre Pre - - injury injury health status health status Acute Acute Control of Extrinsic Factors Mx Mx , Intervention, Rehab , Intervention, Rehab Knowledge, skill, Ability of Medical Team Knowledge, skill, Ability of Medical Team Strategy, Team management, Support

  39. Intrinsic Factor • Foundation • Medical background, Body alignment, Cardiopulmonary function • Balance / Core control / Stability • Muscle flexibility, strength, power, endurance

  40. Body Alignment

  41. Body Alignment

  42. Guidelines for stretching • Know the muscle direction and location • Chose a stable position • Slow and steady stretch • Avoid overstretch • Normal breathing • Hold for 15-20 seconds • Repeat 2-4 times

  43. Recommendation • Before the walk and after long rest • Water break / Check point • Slow and steady • Change of degree of tightness • Support

  44. Calf stretch

  45. Hamstring stretch

  46. Inner thigh stretch

  47. Quadriceps stretch

  48. Outer thigh stretch

More Related