SPORTS INJURY JAIPUR football coach I Dr.RAJAT JANGIR JAIPUR

SPORTS INJURIES
Dr.RAJAT JANGIR
Consultant Arthroscopy and Sports Injury
Ligament and Joints Clinic, Mansarovar, Jaipur
MS Ortho (Ahmedabad)
Fellow Arthroscopy(S.Korea)
Dip Sports Med IOC
Diploma Football Medicine FIFA

But for some people—particularly those who overdo or who don’t
properly train or warm up—these benefits can come at a price:
sports injuries.

Football Injury
• Football is the most widely played
• 265 million men/women
• 80 %under the age of 24
• 44% under the age of 15
• Female ACL injuries and concussions.

Knee injuries (55%) >Shoulder> Ankle
The most common injuries are
 strains or sprains (41%),
 broken bones (20%),
 bruises or superficial injuries (19%)

India: Data Sparse
 Journal of Athletic Enhancement: Prevalence of Sports Injuries in
Adolescent Athletes Ieleni Sreekaarini, KMC Manipal

Sports injury pattern in school going children Chandigarh
Dr.Ravi Gupta

French gymnast Samir Ait Said snapped his leg during a pommel horse

Initial treatment of injuries
PRICE
 Protection
 Rest
 Ice
 Compression
 Elevation

Protection
 Take player away from field to avoid further injury as soon as possible

Rest
 Remove player from field
 Rest injured area
 Immobilize area
 Why?
 Reduces further tissue damage
 Reduces blood flow
 Allows for full assessment of injury

Ice
 Ice bag, pack
 Ice water bath
 15 mins/ 5 times a day
 Why?
 Cool the area which constricts blood vessels, reduces blood flow and fluid
leakage, less swelling, pressures and pain

Compression
Compress injured area with
Elastic bandage
Move distal to proximal
Why?
External pressure reduces fluid leakage and bleeding into tissues
Provide support the area

Elevation
 Elevate area above height
 Why?
 Reduces bleeding as blood has to flow up hill
 Gravity helps swelling to move towards lymph nodes

No HEAT
 Includes
 Hot packs
 Spas
 Saunas
 Why?
 Increases blood flow to area therefore increases swelling

No ALCOHOL
 Includes most things adults enjoy after a game of sports
 Why?
 Thins blood which increases swelling
 Adds toxins to already injured area

No RUNNING
 Includes running as well as any exercise that is painful
 Why?
 Increases in tissue damage
 Overload to other area as compensation

No MASSAGE
 Rub down
 Massage
 Mobilizations
 Why?
 May increases tissue damage
 Increases blood circulation to the injured area

 Primary prevention
ACL in Uninjured
 Secondary prevention
prevent re-injury.
eccentric strengthening hamstring re-injury.

PREVENTION OF SPORTS INJURY---
Warm Up

GENERAL WARM UP
Jumping Jacks
Skipping
riding a stationary bicycle
Jogging

 Always warm up before exercise, Cool down after
 Warm up by focusing on large muscle groups first, such as your hamstrings.
 Then if necessary, do exercises specific to your sport or activity.
 It shouldn’t leave you fatigued, but it may cause mild sweating

Prevention of
SportsInjury
Warm Up
General Warm Up
Sport-specific warm up

SPORT-SPECIFIC WARM UP
Motion of bowling a ball: lawn bowlers
Easy catching practice : cricketers

Prevention of
SporT͛s INJURY
-Warm Up-
General Warm Up
Sport-Specific Warm
Up
Stretching

STRETCHING
Do 2-3 repetitions of each stretch
10-20 seconds HOLD
2-3 days a week to maintain flexibility
5-6 days OPTIMAL
The intensity mild discomfort in the muscle surrounding the joint being stretched,
however, not to stretch so hard that it causes pain.

Eccentric strength
 Nordic Hamstring training
 reduces hamstring injury incidence in different populations of football
players.

Core stability
 Many hamstring injuries occur in trunk flexion during running, in typical
position assumed during shooting and accelerating.
 Motor control of the lumbar spine and pelvis is essential
 decrease the load in the rectus femoris (quadriceps) and reduce the risk of
injury

Balance proprioceptive exercises
 reduction in ACL injuries

Strapping and bracing
 primary prevention.
 ankle sprains – past history of ankle instability.
 taping or bracing the ankle (to limit inversion) can reduce the risk of about
50%.

Loading
 loading and training volume - risk factor
 adolescent and youth players.
 Too much loading, and sudden changes in loading,
 Times when loads typically increase include during the pre-season, when
returning from injury or when players enter an elite training
environment.

Fitness and conditioning
 Muscle injuries occur most frequently towards the end of each half.
 Given the demanding nature of football- due to fatigue.
 Low level of fitness may be an injury risk factor.
 Improving fitness may therefore reduce the risk of injury.

 If players do not follow programmes- not effective.
 The concept of performance enhancement is much easier to sell to players
and coaches.
 Performing the FIFA 11+ regularly has been shown to make individual
players better athletes (as judged by measures of strength, balance and
coordination)

FIFA 11+
 Prevent Injury and Enhance Performance Program (PEP)
 FIFA 11
 twenty minutes -twice a week.
 No specific equipment
 15 exercises divided into three separate components

Compliance
 very influential
 the coach
 Video, DVD and printed materials Coach education

Extrinsic factors
Injury Prevention
 Playing equipment
Shin guards, appropriate boots and goalkeeping gloves
 Playing surface
Risk factor is playing on an artificial, rather than grass, pitch.
type of grass, especially the tightness- risk factor for ACL injury.
 Rule changes
most effective ways to prevent injury
best example is the outlawing of the tackle from behind.

FIFA 11+ injury-prevention
 in place of a more traditional warm-up programme
 can reduce the risk of injury by 30% and
 the risk of more severe injuries, like an ACL injury by 50%.

Nutritional goals are important
 All elite and referees - to optimise performance
 Every player is different,
 No single diet that meets the needs of all players at all times
 Individual needs also change across the season

Sound Nutritional Strategy
 Supporting consistent training for optimum match performance
 Promoting the adaptations that occur in response to training
 Promoting recovery after each training session and game
 Optimising physique
 Ensuring an adequate intake of all essential nutrients
 Team-building around shared meals

Energy
 to meet the demands of training and match play in addition to normal
activities of daily living.
 This requires periodisation of energy intake over the week and over the
season according to the workload.
 carbohydrate, protein, fat (and alcohol)

Total energy intake
 body fat content gives a good indication
 too high, food intake has been too high and should be reduced.
 If weight (i.e. fat) loss is necessary, it should be achieved gradually so as to
not compromise fitness to play.

Carbohydrate
 especially important during periods of heavy training, especially if there
are two sessions per day, and in the days before games.
 good immune function

Low-carbohydrate diets
 Currently a lot of interest
 Up-regulate the capacity of muscle for fat oxidation,
 Do not enhance endurance performance.
 It is not yet known whether the increased capacity for fat oxidation that
results from training in a carbohydrate-deficient state can promote the loss
of body fat.

Protien
 A varied diet containing everyday foods will generally supply more than
enough protein, but the timing of intake and the distribution over the
day is also important.
 Small amount of protein (about 20g) soon after each training session
promote the adaptations in the tissues.
 Well-chosen vegetarian diets can easily meet protein needs.

Team travel Nutrition
 Team’s that travel regularly need to consider the nutritional needs of their
players. They need to try to make sure that their nutritional needs are met,
that there is adequate energy availability and that the players are
comfortable with the foods that they are served. Food hygiene and safety
also need to be considered.
 https://www.fifamedicinediploma.com/wp-
content/uploads/2016/09/nzf_menu.pdf

Healthy diet
 The focus of sports nutrition is generally on performance, but protecting the
athlete’s health should also be a primary concern.
 The key is to eat a wide variety of foods in the right proportions, and to
consume the right amount of food and drink to achieve and maintain a healthy
body weight.
 Many websites offer advice on healthy eating but not all are reliable.
 Eating a balanced diet
 https://www.nhs.uk/Livewell/Goodfood/Pages/Healthyeating.aspx

 Female players
 Female players should ensure that they eat foods rich in calcium and iron within their
energy budget.
 An awareness of relative energy deficiency (RED-S) in this player group is especially
important.
 Referees
 A healthy lifestyle is essential for referees because an international career can last
until the age of 45

Centers for Disease Control (CDC) in the
USA
 Good personal hygiene with frequent hand washing’s and showering
with soap and water after all practices and games.
 Take care of your skin. Keep cuts and abrasions clean and covered until
healed, as recommended by your athletic trainer or team doctor. Always
wear protective clothing.
 Don’t share personal items that have skin contact. Avoid sharing soaps,
towels, razors and equipment.

 Implement routine cleaning schedules for shared equipment (weights,
pools, steam room benches).
 In addition, all surfaces should be cleaned thoroughly, smells eradicated
and neutralized – an ozone generator can be particularly useful in sporting
environments. Ensuring sportswomen’s needs are catered for is also an
essential part of hygiene provision and a legal requirement (Regulation 21
of the Workplace (Health, Safety & Welfare) Regulation
1992) specifying that “in the case of water closets used by women, suitable
means should be provided for the disposal of sanitary dressings”

Thank you
+91 9461306495
Ligament and Joints Clinic
Ligamentsurgeon
wwww.ligamentjointsclinic.com

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