making it to the starting line preventing injuries n.
Skip this Video
Download Presentation

Loading in 2 Seconds...

play fullscreen
1 / 23


  • Uploaded on

MAKING IT TO THE STARTING LINE: PREVENTING INJURIES. Marcus Haemmerle, MD Orthopedic Surgeon. The Game Plan. Benefits of exercise Common injuries and causes Tips to prevent injury The warm-up Proper stretching technique Importance of hydration Basic treatment of injury.

I am the owner, or an agent authorized to act on behalf of the owner, of the copyrighted work described.
Download Presentation

PowerPoint Slideshow about 'MAKING IT TO THE STARTING LINE: PREVENTING INJURIES' - connor-hawkins

Download Now 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.While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server.

- - - - - - - - - - - - - - - - - - - - - - - - - - E N D - - - - - - - - - - - - - - - - - - - - - - - - - -
Presentation Transcript
making it to the starting line preventing injuries


Marcus Haemmerle, MD

Orthopedic Surgeon

the game plan
The Game Plan
  • Benefits of exercise
  • Common injuries and causes
  • Tips to prevent injury
  • The warm-up
  • Proper stretching technique
  • Importance of hydration
  • Basic treatment of injury
benefits of exercise
Benefits of Exercise
  • Increased energy, strength, endurance, balance, and coordination
  • Decreased risk of chronic disease
    • Heart disease
    • Diabetes
    • Osteoporosis
    • Sleep disorders
  • Lower stress
  • Improved self-esteem
  • Weight reduction
common injuries
Common Injuries
  • Tendonitis
  • Bursitis
  • Sprains
  • Back Strain
  • Muscle Tears
  • Stress Fractures
  • “Inflammation of a tendon”
  • Tendon attaches muscle to bone
  • Very common when starting new activities
  • Caused by overuse or overstrain
  • Results in burning, aching-type pain that is worse after activity
  • Can result in vicious cycle of pain if unresolved
  • Achilles Tendonitis
    • Located behind heel
    • Usually caused by running, jumping, climbing activities
  • Patellar Tendonitis
    • Located below knee cap
    • Also caused by running, jumping, climbing
  • Rotator Cuff Tendonitis
    • Pain felt on side of shoulder radiating to elbow
    • Caused by repetitive overhead/lifting activities
  • Plantar Fasciitis
    • Not true tendonitis
    • Located from heel to ball of foot
    • Sharp pain with weight bearing at base of heel
    • Worst in morning with first step
    • Caused by repetitive impact activities (running)
      • -those with tight calf muscles are more susceptible
  • “inflammation of a bursa”
  • Bursa is a sac containing lubricating fluid located near joints and tendons
  • Can become painful and swollen
  • Similar causes, symptoms, and treatments to tendonitis
stress fractures
Stress Fractures
  • Result of repetitive low-level trauma
  • Sudden increase in level of training
  • Inadequate periods of rest
  • Most common in feet and lower legs
  • Progressive, localized pain in bone
  • X-rays may be normal at first
  • Treated with rest and sometimes casting and crutches
causes of injury
Causes of Injury
  • Overuse
  • Lack of flexibility
  • Improper technique
  • Faulty equipment/footwear
tips to prevent injury
Tips to Prevent Injury

1. Slow and steady…

  • Be cautious
  • Start slowly, then build gradually
  • Low intensity activity early helps train muscles and improve coordination to better perform as intensity increases
tips to prevent injury1
Tips to Prevent Injury

2. Don’t follow no-pain, no-gain

  • Listen to your body
  • Stop activity if you have pain, difficulty breathing, dizziness, nausea, chest pain
  • Should be able to carry a conversation during work-out
  • Pushing through pain is quick way to develop injuries
tips to prevent injury2
Tips to Prevent Injury

3. Emphasize low-impact activities

  • Reduced stress on muscles, tendons, and joints
  • Examples
    • Bicycling
    • Elliptical trainer
    • Walking (level ground)
    • Swimming
    • Weight training
tips to prevent injury3
Tips to Prevent Injury

4. Warm-up, Cool-down

  • Take 5-10 minutes before each workout to gradually warm-up
  • Increases muscle temperature
    • Improves muscle efficiency
    • Improves elasticity
    • Improves transfer of Oxygen to muscle
    • Improves range of motion of joints
  • Mental preparation
  • 5 min cool-down helps remove toxic substances that build up during exercise (lactic acid)
tips to prevent injury4
Tips to Prevent Injury

5. Make stretching part of regular routine

  • Improves range of motion and decreases strain on muscles and tendons
  • Best done after muscle has been warmed-up
  • Technique
    • Gradual, prolonged (20-30 sec), and pain-free
    • Avoid bouncing
    • Breathe
tips to prevent injury5
Tips to Prevent Injury

6. Mix it up

  • “cross-training”
  • Do variety of aerobic and resistive weight training activities on alternating days
  • Decreases overuse of the same muscle groups
  • Improves muscle balance
  • Decreases boredom and exercise burn-out
tips to prevent injury6
Tips to Prevent Injury

7. Hydrate

  • Before, during, and after activity
  • ~1 cup (8 fl oz) before and every 10-15minutes during activity
  • Weigh self before and after activity
    • Drink 2-3 cups of water for every 1 pound lost
  • Water vs. Gatorade
    • Water usually better choice unless exercising for multiple hours
    • Water = zero calories
tips to prevent injury7
Tips to Prevent Injury

8. Rest and Recover

  • Allows body to repair, rebuild, and strengthen
  • Muscles require ≥48 hours to recover from stress
  • Get adequate sleep
tips to prevent injury8
Tips to Prevent Injury

9. Be safe

  • Inspect equipment and shoes
  • Know how to use equipment
    • If not, ask
  • Smooth, controlled movements
    • No jerking
injury treatment
Injury Treatment
  • Minor injuries (RICE)
    • Rest

-If it hurts, don’t do it

    • Ice

-20-30 minutes every 1-2 hours

-protect skin

    • Compression (ACE wrap)
    • Elevate
injury treatment1
Injury Treatment
  • When to seek medical attention
    • Severe pain, swelling, or deformity
    • Inability to bear weight through limb
    • Symptoms not improving with appropriate treatment (RICE)