Adolescent Athlete Injury Prevention

Adolescent Athlete Injury Prevention

© www.informrunning.com

John FosterThe Performance Clinic , Celbridge, Irelandwww.informrunning.com

� 1 in 6 Boys and 1 in 7 girls will suffer injury lasting > 1 week during a 2 month athletics season.

�� 43% will be sprinting events�� 83% lower limb injuries�� The better the athlete, the higher the risk� Incidence of injuries in high school track and field athletes and its relation to performance ability. Watson M, Am J Sports

Med June 1987 vol. 15 no. 3 251-254�

� Back Injuries most common when weight training� Weight-Training Injuries in Adolescents. Risser W, Risser J. Am J Dis Child. 1990;144(9):1015-1017

�

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Injury Risk-Stats

Risk Factors

� Biomechanical- technique, strength, flexibility

� Intrinsic- within the athlete

� Extrinsic-outside the athlete


Jumping Technique

�


http://www.youtube.com/watch?v=f7qIo_xOLqA

� Heel or Midfoot-middle to long distance� Forefoot-sprinters�


Footstrike

http://www.youtube.com/watch?v=ekRrfCJzOKc

• Compartment Syndrome• Heel Pain• Tibial Stress Fractures


Heel Striking Injuries

� Metatarsal stress fractures


Forefoot Strike Injuries


Throwing Technique

http://www.youtube.com/watch?v=To7SifahyMw

� World’s #1 ranked marathoner for women in 2013, Priscah Jeptoo (2013 NY and London winner)

� Internally rotating hips often associated with injury


Running technique

http://www.youtube.com/watch?v=JIu1fclaAYI

� Spondylolysis-The most frequent anatomic lesion diagnosed in the adolescent athlete with low back pain

� Good trunk stability vital


Lifting/Throwing/Jumping Technique

� Inside the body

� A Previous Injury = Number 1. Risk

� Having no Pain is not an indicator of full recovery

� Need full strength, power, endurance mobility, balance, confidence

� REHAB OLD INJURIES FULLY


Intrinsic Risk factors

How much is too much flexibility?

Hypermobility

Extrinsic Risk factors

� Training Load !!!!-Too much or too little

� High Risk when rapid increase in Load� Distance, Speed, Reps, No. of sessions

� High Risk if training insufficient for demands of competition


� High Intensity and Long duration don’t mix�


Tissue Failure vs Tissue Adaptation

Adolescent athletes who sleep > 8 hrs/night are 68% less likely to be injured

Rest

� May lead to:

� ITB Friction Syndrome� Patello femoral knee pain� Achilles tendinopathy� Medial Tibial Stress Syndrome


Poor Hip Control/Strength

� The Biggest Myth in Running� Poor evidence overpronation is related to injury


Overpronation??-Foot rolling inwards

http://www.youtube.com/watch?v=hzM0-9vILcA

� No evidence overpronation causes injury� Rate of pronation may be important� Extreme overpronation under high load may be an issue

� DO NOT BUY SHOES BASED ON FOOT ARCH SHAPE!


Pronation is Normal

� Regular participation in a multifaceted resistance training programme that begins during the preseason and includes instruction on movement biomechanics may reduce the risk of sports-related injuries in young athletes

� Resistance training among young athletes: safety, efficacy and injury prevention effects. Faigenbaum A, Myer G. Br J Sports Med 2010;44:56-63

Strengthening

� Fear that lifting weights will lead to increased bulk - This is extremely unlikely!

�

� 2-3 x/week� 3-4 sets of 4-6 reps� Change routine every 4-6 weeks� Never load bad form


Weight Gain?

�

� Increased force production

� Increased ability to hold technique while fatigued

� Improved muscle stiffness leading to better running economy


Other Strengthening benefits

� Single leg Calf raises - Calves and Achilles� Lunges - Hams and glutes� Step-ups - Glutes and hams� Split Squats - Quads, Glutes, Hams� Single leg Bridging - Glutes and Trunk� Romanian. Dead Lifts - Hams and Back� Side Bridge - Gluteus medius (lateral hip)� Resisted knee lifts - Hip Flexors� Leg Lowers - Trunk and Hip Flexors� Trunk Rotations - Oblique Abs


Strengthening-Top 10

� High loads and higher risk of injury so thorough warm up

� Use surfaces with rebound.

Avoid static pre-stretching

� Movements should be high quality maximal efforts so short sets with plenty of rest

� Sessions are usually monitored by counting the number of ground contacts. 60 contacts up to 120 in very well strength trained athletes.


Plyometrics

� Dynamic� Evidence for injury prevention lacking.� Enough mobility to perform required action.� Period of weakness afterwards for 10-30 mins� Important for regaining mobility after injury� Avoid if hypermobile


Stretching ???

� Resistance Training 2 x week� Stretch if you need to- don’t overdo it..� Perfect your technique- gym exs and event� Rehab previous Injuries fully� Add load gradually� Never load bad form� Poor sleep = increased injury risk� Don’t jeopardise long term athlete development for

short term results


Conclusion

Health & Medicine

Adolescent Athlete Injury Prevention