Who Gets OSD and Why? Growing Pains For a lot of us, growing up and getting hurt is all part of the game. Kids are going to scuff their knees, break bones and go running to their parents with tears and other stuff streaming down their faces. What is It? OSD is a little bit […]
Knee Injury Assessment
Background and Management In today’s post we’re going to talk about a common injury that happens to a lot of our readers; Osteo-Arthritis (OA) of the knee joint. There are a number of reasons as to why people suffer from OA such as: Being over the age of 40 – unfortunately Old Father time catches […]
Knee Injury Rehabilitation
Anatomy of the Popliteus Muscle The popliteus is a thin, triangular muscle that helps form the bottom part of the popliteal fossa (one of 3 lymph glands we have). It’s tendon, seen at the top of the muscle in the image to the right, works with the articular capsule of the knee joint, and lies between a fibrous capsule and a […]
Over the years, I’ve had people come to me complaining of pain pretty much right where the Pes Anserinus Tendon/Bursa (PATB) should be. The unfortunate thing is, I’m not a human MRI machine so I can’t diagnose these types of things. However, I really wish I was!! How profitable would that be!?) The use […]
Knee Injury Prevention
Eliminating Anterior Knee Pain through Exercise (At home) There are millions of people who suffer from anterior knee pain, or as it is sometimes called Patellofemoral Syndrome (PFS). Sufferers usually struggle with movements such as squatting down, or climbing stairs. Quite often, this pain is often made worse when going down. For many people, […]
I’m sorry it’s been a while since I last posted an article on the knee pain I was experiencing, but I have a few excuses. Good ones, but excuses none the less. Disaster struck when I was cut off from the internet at my apartment. There is a big house being built beside me, and […]
Ask the Knee Injury Experts
What is it? Quadriceps Tendinitis can be described as the inflammation of the quadriceps tendon. It is essentially a microfracture of some of the fibers of the quadriceps tendon or the muscle attachment to the tendon itself. Similarly, there may be a minor avulsion (tear) of some of the quadriceps tendon from the top of the knee […]
Here we provide you with key recommendations to help protect your knees while running. Always make sure you have a good pair of running shoes. I know these can be expensive, however if you’re going to be pounding the pavement and putting in the miles then a good pair will be worth the cost (Asics, […]
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SOCCER INJURIES: HOW TO AVOID A LIGAMENT SPRAIN (ACL TEAR), MUSCLE STRAIN (GROIN PULL), OVERUSE INJURY (SHIN SPLINTS) AND HEAD INJURY (CONCUSSION)
Chapter 1: INTRODUCTION TO SPORTS INJURIES
CHAPTER 2: EMERGENCY ACTION PLAN (EAP)
CHAPTER 3: DEVELOPING AN EMERGENCY ACTION PLAN
CHaPTER 4: IMMEDIATE TREATMENT OF COMMON SPORT INJURIES
CHAPTER 5: Factors Affecting Choice of Treatment
CHAPTER 6: P.I.E.R
CHAPTER 7: ACUTE (TRAUMATIC) INJURIES
CHAPTER 8: CONTUSIONS
CHAPTER 9: SPRAINS
CHAPTER 10: STRAINS (‘PuLL’, ‘TEAR’)
CHAPTER 11: TREATMENT OF ACUTE INJURIES
CHAPTER 12: CHRONIC (OVERUSE) CONDITIONS.
CHAPTER 13: Treatment of Chronic InjuriesCHAPTER 14: CONCUSSIONS
CHAPTER 15: MINOR WOUND CARE
CHAPTER 16: INTERNATIONAL TRAVEL
APPENDIX A: PLAYER MEDICAL CARD
APPENDIX B: EMERGENCY INFORMATION CARD
APPENDIX C: SPORT SPECIFIC FIRST AID KIT
APPENDIX D: THE TRUTH ABOUT EARLY SPECILIAZATION
APPENDIX E: THE IMPORTANCE OF SLEEP
APPENDIX F: WHICH SHOE FITS YOU?
APPENDIX G: ADVANCED MYOFASCIAL STRETCHES
APPENDIX H: PREDISPOSING FACTORS TO FEMALE ACL INJURIES
APPENDIX I: 6 week sample ACL Injury Prevention Program
APPENDIX J: BAREFOOT TRAINING
APPENDIX K: GROIN INJURIES -A DIFFERENT PERSPECTIVE
APPENDIX l: HAMSTRING INJURIES- ARE HAMSTRINGS TIGHT?
Soccer is not considered a contact sport; however there is a lot of physical interaction and some of it is uncontrollable.
Most injuries are preventable if the common causes of the injuries are understood and proper training, coaching and officiating are in place.The simplest way to treat an injury is to prevent it from occurring in the first place.
Not all injuries are preventable; however, the majority of injuries in soccer are preventable. Early recognition of the signs and symptoms of injuries helps to prevent a minor injury from becoming a major injury.
Prevention of soccer injuries includes and is not limited to proper dynamic warm up, warm down/cool down, strength, power, flexibility, endurance and positive mind set.
Injury prevention starts before the athlete begins his or her activity.
Conditioning for the prevention of injury is vital and must include the following: strength, dynamic flexibility, endurance, balance and coordination.
Strength- Sport specific strength is necessary to prevent injury. Strength training is sport and position specific. Soccer players need to focus on building strength for the lower quadrant of the body. Hip flexor strength is very important for both running and shooting.
Eccentric strength is needed for the hip flexors (leg muscles that raise the knee to the chest) and adductors (leg muscles of the inner thigh).
Eccentric strength is lengthening of the muscle while under tension. Athletes need to have a good base of strength to be able to develop power, strength and endurance.
Dynamic Flexibility- Athletes with active limited range of motion predispose themselves to injury by moving their muscles through an untrained range of motion. Muscle strains, ligament sprains and inadequate performance result.
It is important for athletes to have functional range of motion for muscles in the groin area, the hamstrings, quads and calf muscles.
Endurance- Sport and position specific muscular and cardio-respiratory endurance allows the athlete to compete at their highest level from beginning to end.
A tired athlete is predisposed to injury because they have difficulty maintaining proper technique, balance and coordination at a peak level and therefore falter.
Balance- Body awareness and balance are learned skills. This occurs with practice and ties in with coordination. This becomes an unconscious effort after a period of time.
Coordination- Athletes who do not have the skills and coordination required for their sport predispose themselves to injury by attempting drills and activities that they are not prepared for. It is important for the athlete to be technically strong with his/her skills. This would include cutting, cross-over’s and side to side actions.