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BOP Sport Forum: Female athlete development
- 1. Female athlete development Jacinta Horan, Sports Physiotherapist
- 3. The past Pg.3 • Sport for fun • Individual sports 4 – 5 months of the year • Majority of kids played 2 -3 sports over the year • Exposure to multiple sports and free play benefits (Bereron et al, 2015, Meyer 2016)
- 4. Pg.4 Highly competitive sporting competitions Year round sports Early specialisation at expense of variety of sports Two extremes of the spectrum – inactive or multiple sports The present
- 5. Pg.5 “year round intensive training in a single sport at the exclusion of other sports” (Jayanthi, LaBella, Fischer, Pasulka & Dugas, 2015) Research shows that: Young athletes who specialise in one sport are twice as likely to suffer from a lower extremity injury than those that play multiple sports Variety of sports results in variety of loads on the body Physical fitness and gross motor movements were improved in kids when they played multiple sports Majority of successful athletes played more than one sport as a child Early specialisation
- 6. Pg.6 • No link between high playing/training hours to success in sports • Those that play multiple sports • Those that are on higher level teams when older are more likely to become elite athletes • Players with increased weekly training and game loads or periods of intensified participation are at greater risk of injury • Player exposure time may be the strongest predictor of injury occurrence (Moesch 2011, Gullich & Emrich 2006, Gulbin, Oldenziel, Weissenstewiner & Gagne 2010, & Bergeron et al 2015) Performance success & injuries
- 7. Adolescent sport Vs professional sport Pg.7 Kids & adolescents training & playing as many hours as elite athletes Growing skeleton Often above what musculoskleletal system is capable of supporting Minimal time for “free play” Minimal time & support – recovery and performance vs professionals
- 8. Pg.8 Adolescents training/playing high loads per week -> lack sleep • Adults = 8 hours per night • Adolescents = > 8 hours • Adult athletes 9 – 12 hours! • Benefits – performance, reducing illness, reducing injury risk Sleep
- 9. Developmental athletes Not mini adults, years old = hours per week, less sport specific & more control & strength Pg.9
- 10. Pg.10 • Combination of strength and endurance training, proprioception and plyometric training • Imposes a demand on the body so that it adapts favourably • Basic levels of strength and “fill the gaps” of foundational movement that sport/s do not train them for Research shows us that this: • Improves performance • Increases resilience and resistance to overuse injuries • Reduces injury risk by 30-50% Teams that have the least injuries win the most…………………… Becoming more athletic
- 11. Pg.11 Pre-adolescence maintained into adolescence achieves optimal adulthood motor capacity When………
- 12. Development athletes Summary © High Performance Sport New ZealandPg.12 Don’t specialise early Train athleticism Don’t take away enjoyment of sport Learn about appropriate levels of load
- 13. © High Performance Sport New ZealandPg.13
- 14. FEMALE ATHLETES Pg.14 Not small males Menstrual cycle affects injury rates and potentially performance Psychological vs physical effects Potential performance deficits in luteal phase BUT Performance BENEFITS are possible also Different nutritional and recovery needs Importance of your period Empower, track, self management, help
- 15. physiology Pg.15 Peak bone mass by 18 years old Grow quicker and earlier Average start of breast development is 10 Period should start 2 -3 years after this Low energy availability is most common cause of delayed puberty in female athletes Bone density and growth delayed as a result Often eat really low protein intake Athlete empowerment – self monitoring Good high quality snacks across the day
- 16. Pg.16 “Females are not small men” We have: More essential fat Most of lean mass is in lower body Greater proportion of type 1 endurance fibres Smaller heart, lungs and lower VO2 capacity Good fat burners – during exercise Harder to access carbohydrates at higher intensities Struggle to lose weight compared to males Sweat later and less
- 18. Pg.18 Progesterone: • Increases protein catabolism • Increases respiration rate • Altered thermoregulation - sweat thresholds, higher resting core temperature, issues offloading head post exercise Estrogen • Increases fluid retention • Alteration in carbohydrate metabolism (enhances gylcogen sparing) • Greater capacity for burning fat (during exercise) Hormone effects
- 19. Pg.19 Cramping and GI issues • Can reduce stomach cramps by planning 5-7days before menstrual cycle begins • Magnesium, omega 3 fatty acids, low dose aspirin Headaches • Menstrual headaches or migraines when estrogen levels change (drop) • Eat nitric oxide rich foods – beets, pomengranate, watermelon, spinach in days leading up to it • These foods promote dilatation which help reduce the severity of the shift Period side effects
- 20. Pg.20 Periods…… Yes there are some negative effects for SOME – menstrual migraines, GI issues, heat feels hotter in run up to period, hassle
- 21. Pg.21 BUT Performance benefits are possible Negative effects are psychological vs actual physical effects in majority
- 22. Injuries in females differences © High Performance Sport New ZealandPg.22 Females = male injury rates overall • ACLs 4 – 6 x male rates • Shoulder injuries • PFJ • Stress #’s • Increased concussion rates ACLs • Increase from 2008 to 2018 < 5 ACL ruptures in <12 yr olds -> 69 • Prolonged rehab, cost, long term knee damage, sport drop out and loss of performance • PREVENTION is better than CURE
- 23. © High Performance Sport New ZealandPg.23 Reduction in major injuries by 50% Reduction in all injuries by 30% Start pre puberty Essential in our young females athletes
- 24. Pg.24
- 25. Ammenorhea & oligomenorhea © High Performance Sport New ZealandPg.25 Inadequate energy intake – reproduction & growth compromised 1 month of LEA can cause menstrual cycle disturbance 20-30% of energy deficit is enough to cause disturbance Don’t have to be skinny Orthorexia = obsession with healthy eating Other causes must be ruled out – referral 2 -3 missed menstrual cycles for negative impacts on bone health
- 26. RED FLAGS Primary or secondary amennorhea © High Performance Sport New ZealandPg.26 • mood changes • lack of concentration at school • reduction in skill acquisition at training • Loss of period for 1 – 2 months is not normal!
- 27. Pg.27 LEA – low energy availability • Ideal weight – no scales! • 50 – 55kgs to get period • Anxiety around weight gain is common • Brain fog, can’t think clearly • Lack of period for 3 months -> INVESTIGATIONS • Once return to eating normally again – takes a few months to get appetite back • Taller, larger lean muscle mass – greater energy expenditure • Restricting training volume vs eating more • High energy density snacks • Won’t lose weight if you put it in starvation mode • Often high stress state – affects appetite and weight loss • Minimum of 1 rest day
- 28. Pg.28 Performance Velocity Performance Loss of menstrual cycle
- 29. Pg.29 Building muscle in females vs males – testosterone Females post puberty strength vs males Huge benefits in injury prevention Build capacity for your sport/demands placed on it Eccentric training for strength and mobility Mobility vs flexibility Lift heavy – age and stage Strength training in females
- 30. Pg.30 Train for your menstrual cycle Performance benefits in first 2 weeks Train at moderate to high intensities Utilise week pre period as active recovery week
- 31. Pg.31 Nutrition Average female pop struggle to meet calcium and iron requirements Heavy bleeding – iron deficiency more common Importance of protein consumption within 20 mins post training
- 32. Pg.32 Resources Clue/FITR www.fuelaoteroa.co.nz www.buretaphysio.co.nz Jacinta@buretaphysio.co.nz
- 33. Pg.33 Stacy Sims Alison Heather Dane Baker WHISPA acknowledgments
Editor's Notes
- WHISPA group Jacs –Private practice in Tauranga, previous women's sevens physio
- Minimising risk of injury is more realistic than preventing injury Largely non contact injuries as these are the ones we have the ability to impact on the frequency of
- Exposure to multiple sports and free play results in the dvmt of diverse motor skills and leads to reduced injury risk Benefits of sport – self-esteem, peer socialisation and team work, work ethic, general fitness, FUN
- School, club, rep all at once played by high achieving kids but all at same time rather than summer vs winter sport
- Multiple sports = multiple loads – like changes tyres on a car, prevents them wearing out so quickly Multiple sports = larger athleteic base of skill to draw from Ref Journal of science ????? Have you quit other sports to focus on one sport? Do you train more than 8 months out of the year in one sport? Do you consider your primary sport more important than other sports?
- Hours of training and success – only related in those that require early specialization ie gymnastics, diving Those that were younger on rep teams are less likely to become elite athletes
- Growing skeleton – growth spurts, bone and body structure is still developing, ms strength and co-ordination is often lacking -> increase risk of developing overuse injuries Capacity lack -> results in progressive breakdown in soft tissue and chronic overload injuries Free play = natural dvmt of strength and co-ordination
- late games, early starts, homework etc trying to fit everything in Sleep shown as only factor to achieve reduction in contact and non contact injuries – impaired sleep _> impaired proprioception and perception of strength and effort -> further increases injury risk
- AIS guidelines – as many hours as old with ½ that time again spent in rehab, prehab etc Must take into account when programming and managing loads for development athletes Twice as likely to get injured if playing /training more hours per week than you are old 1.5 x more likely to get injured if playing one sport > 8 months per year Every extra hour of training/playing per week above age increases chances of injury by another 10% ie rep team issues - changing structure in many sports in areas of nz re removal of rep teams
- Major injuries by 50% and all injuries by 30% Should utilise warmup times, replace some sports specific training with strength training sessions, ensure our kids move better so they are protected from injury and are able to perform better Summary – don’t specialise early, train athleticism, don’t take away enjoyment of sport, educate parents around appropriate load
- Especially last 5 days – perofrmance deficits PERFORMANCE BENEFITS HAVING PERIOD STRAPPING PRACTICAL SESSION - RIPPING TAPE, TENSION ON TAPE, OVERLAP, LOW DYE AND ANKLE STRAPPING
- Breast dvmt first sign of puberty Average is 12 for start of period in nz so if you are 13 – 1`4 female athletes who has no breast dvmt this is an issue (period should have started by 15)– blood tests of LH, FSH and estradiol to assess for dysfunction ie LEA – if this is the case these numbers will be low compared to normal and confirms most likely LEA as cause of delayed puberty rather than anything else Stress fractures more common but also will most likely affect height, will be shorter as a result of late bone growth – usually grow up then bone fills inand becomes dense most likely need to increase protein intake LEA red flags – mood changes, concentration at school, achieving skills at training Fitr, clue
- Stacy sims Good fat burners – great for endurance but burn less after exercise 3 hours vs 21 hours compared to males Harder to hit higher intensities when cant access carbs Harder to acclimatise to heat
- There are a number of good quality, easy to use progarmmes already available ACC sportsmart have developed a generic warm up programme and sport-specific one for…
- Luteal phase Heat feels hotter Decreased ability to cool yourself Decreased ability to achieve intense efforts
- Things can be done about negative effects - ie headaches – eat nitric oxide rich foods ie beets, pomegranate, watermelon, spinach in days leading up to headaches (usually last week of luteal phase) these promotoe dilatation of blood vessels which reduces shift – headaches occur when estrogen levels drop Cramping – take aspirin, magnesium and omega fish oils to prevent these – restricts prostaglandin production which makes uterus contract
- ACC stats - highest increasing injury rates are in under 18 pop – up to a 60% increase in all injuries
- Potentially even more important in females particularly in adolescence as we don’t get the same strength increases as males do post puberty so stronger we can get the better and warmups can help us get stronger Growth spurts – when injury rates are highest
- Prevention programmes probably even more important in females due to our lower levels of strength generally
- Referral to look at polysystic ovaries, stress etc
- Healthy, happy, achieving skills at training, doing well at school, normal period If less than 50-55klgs don’t get estrogen secretion therefore period cant start. If > 160cm may need to be even heavier Estrogen deficiency causes brain fog Ie rugby player greater energy expenditure compared to gymnast – may need to eat 5 – 7 meals per day not 3 – 4 Higher energy snacks – nuts, trail mix etc, protein, good levels of fats and proteins not just vegetables as these are low density calorie food Calorie restriction++ ie 800 calories per day – wont lose weight, not enough to survive let alone perform in sport Get rid of instabgrame, social media holiday
- Really hard to get back to level you were at if performance detrmements have occurredas a result of LEA, this is a hard mountain to climb
- Can prevent up to 2/3’s of overuse injuries as a result of strength training Improvement In performance Wont become ms bound, requires large amount of testosterone helps reduce injuries
- Luteal phase – harder to hit higher intensities, harder to recover from hard exercise
- Let alone our female athletes Essential for ms repair and also to reduce signaling to store body fat Carbs and protein post exercise for recovery
- LOAD PRACTICAL – GET PEOPLE TO MAP OUT THEIR STANDARD WEEKS LOAD