By: Michael Boisselle

By: Michael Boisselle

Injuries and athletics go hand and hand with one another. Sports tend to lead to injuries and some of those injuries lead to time spent off the field of play. This manual is a useful tool to help athletes stay healthy and playing throughout the entire season. In many collegiate and high school settings, there is some type of pre-season workout or “try out” for the athletic activity, these try outs are usually a test to see who has the ability to play at the top level of performance. These sessions often lead to strenuous workouts that if not properly prepared, can cause injuries to athletes. Many injuries can be prevented or when unpreventable, can be managed in a timely manner to prevent missing a large amount of time from activity. The following topics should be kept in mind by all athletic participants before, after, and throughout the entire athletic season.

Pre-Season Conditioning

The prevention of injuries begins during the off-season.Preparation for pre season or tryouts is key to preventing the chance of injury early in the season. All athletes should be aware of what fitness the coaches of their particular sport expects of them, including what fitness tests will be required. After acquiring such information from either coaches or former players, it is important that your off season prepares you for the stresses that will be placed on you. If you are required to run 5 miles in 32 minutes on the first day of pre season, then your off season workouts need to include long distance training to prepare your body, which if not done will predispose you to numerous injuries that may affect your position on the starting lineup, or even missing the entire season.A proper offseason training program should include the workout plans mentioned below.

Stretching and flexibility plays a key role in the prevention of injuries. There are many different stretching programs out there. The most important thing about any program is that the athlete performs the stretch correctly. Static and dynamic stretching is the more common of the bunch, but there are also techniques such as ballistic and proprioceptive neuromuscular facilitation (also known as PNF).

Static Stretching

Static stretching also referred to as “reach and hold,” is a form of stretching that involves a slow and deliberate motion. Examples of this is a typical sit and reach stretch that would be performed by sitting with your legs out in front of you and reaching as far to your toes as possible without bending the knees. Once the muscle is stretched to the point where a mild burn is felt, the position is held for about 15 seconds and then repeated several times. It is important to make sure that prior to static stretching the individual should warm up the muscles in any matter of a few ways including but not limited to running or biking.

Dynamic Stretching

Dynamic stretching programs involve functional movements. Although it is often criticized for having little affected on improving range of motion, it is an easy and quick way to prepare for the activity. The functional aspect involves the motions that the athlete will face during the game of play and are usually sport specific. These stretches include but are not limited to; carioca, side-shuffling, lateral trunk rotations, high knees, lunges etc.

Ballistic Stretching

Ballistic stretching uses repetitive bouncing motions at the end of available range of motion. Because the bouncing motions are of short duration, certain structures of the muscle do not react to prevent over stretching. In the case of overriding theses structures, uncontrolled bouncing can lead to the over stretching of the muscle and lead to microscopic tears within the isolated muscle group. That being said, it is important to control the bouncing, making sure not to place too much tensile force on the muscles being stretched.

Proprioceptive Neuromuscular Facilitation (PNF)

PNF stretching involves muscular co-contractions to increase range of motion and flexibility. This stretching requires a partner to complete and involves one of two different techniques. One technique is active inhibition where the specific muscle group reflexively relaxes prior to the stretching maneuver. Or the other technique known as reciprocal inhibition, which uses agonist contractions to relax a tight antagonist muscle. PNF requires knowledge of proper technique and using extreme caution for the risk of injury due to improper technique can be detrimental.

When used properly, protective equipment can protect an athlete from both routine and accidental injuries associated with the particular sport. Athletics has changed as well as the equipment being used. Athletes are stronger and faster, and equipment has evolutionized to meet the needs of the athletes. How ever the use of protective equipment may influence an athlete to play harder and more physical knowing they are protected. Equipment needs to be kept in good conition and replaced as needed, the equipment should be sport specific and used properly. The use of proper protective equipment may help prevent injuries, though there are some that are unavoidable. One thing is for sure if you need it, use it, wear it correctly, and don’t wait for an injury to realize what you should have wore.

Protective Equipment Continued…

Many institutions have athletic trainers for their athletic department. An athlete should develop a good relationship with this individual. The athletic trainer is responsible for providing care to the athletes and making there playing experience safe. Athletic trainers have been certified, and went through rigorous schooling to get where they are, they know what they are doing and athletes should respect them and their decisions regarding the injury and treatment of their injuries.

Before the seasons do not hesitate to ask questions, the athletic trainer will be happy to assist you in any way, whether it is regarding proper stretching techniques or advice on injury prevention. They are there to help. They are a very reliable resource.

During the season athletes should not hesitate to approach the athletic trainer for any injury they are involved in. It’s better to walk in and be told the injury is not serious, rather than hesitate to be evaluated and in the long run do more harm than good, due to the reluctance to get evaluated and treat the injury accordingly.

After the season usually involves nursing any possible injuries that may have occurred during season. Just because the season is over does not mean that the athletic training room closes. It is important to keep up with any rehabilitation program through the end, to prevent any further injury or improper healing.