Hopkinton Female Injury Prevention Seminar

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Presentation Description

This presentation discusses the common injuries commonly found in female athletes. Special attention is given to ACL injuries and risk factors as to why females are more at risk. Ideas of how coaches can implement simple prevention strategies as part as a pre-practice/game warm up are also included in this presentation. Thank you in advance for your interest in learning more about how to keep our athletes safe.

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Presentation Transcript

PowerPoint Presentation:

Momentum PT Physical Therapy and Performance Training 141 Main Street Milford, MA 508-422-0101 www.momentumpt.com www.momentumperformancetraining.com

Objectives :

Objectives Explain why female athletes are at risk for injury. Discuss the common injuries sustained by female athletes. Provide a solution to reduce this risk and prevent these injuries.

My Beliefs:

My Beliefs Injury rates in female athletes can be reduced! Risk factors can be identified and addressed early on in an athlete’s life to prevent injury. There are missing links in pre-season physicals. The system needs to change! www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

We Are Here To Prevent This! :

We Are Here To Prevent This! www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

And This…:

And This… www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

And Definitely This…:

And Definitely This… www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Problem: The Female Athlete Injury Plague:

Problem: The Female Athlete Injury Plague High school athletics account for more than 2 million injuries annually, including 500,000 doctor visits 30,000 hospitalizations 125,000 ACL reconstructions in 2012 (Source: Centers for Disease Control, STOP Sports Injuries) Immature bones, insufficient rest, improper movement, as well as poor training and conditioning contribute to overuse injuries . Female Athlete Triad Syndrome www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

PowerPoint Presentation:

Knee Ankle Head

Differences: Male vs. Female Athlete:

Differences: Male vs. Female Athlete Strength in boys grows consistently between the ages of 7-19 Whereas, strength in girls grows consistently until the age of 15 and then plateaus By the end of puberty, boys are typically 50% stronger than girls "Children & Sports Training" by Jozef Drabik , 1996 www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Muscle Strains:

Muscle Strains Occur in large, overactive, dominant muscle groups Quadriceps Hamstrings Calf Low Back Extensors Require proper rest

Shin Splints:

Pain in the front portion of the lower leg Occurs due to overuse of anterior tibialis muscle (shin muscle) Tight calf muscles/Poor ankle mobility Shin Splints www.momentumpt.com 141 Main Street Milford, MA 508.422.0101 Poor foot mechanics with improper footwear during training/running Recent change in running surface or change in sport season

Achilles Tendon Injuries:

Achilles Tendon Injuries Usually not an inflammatory issue Tendonosis (break down of the tendon) Risk Factors: Poor Ankle Mobility Calf Tightness Poor foot mechanics/footwear Poor Glute Strength Must perform specific strengthening exercises to restore full strength of tendon www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

The T’s of Achilles Tendon Injuries:

The T’s of Achilles Tendon Injuries www.momentumpt.com 141 Main Street Milford, MA 508.422.0101 Acute Inflammation Rest/Ice Chronic; No Inflammation Tendon Breakdown/Weakness Stretching and Strengthening Occurs after chronic breakdown of tendon without proper treatment Surgery

Girls…:

Girls… www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

ACL:

ACL www.momentumpt.com 141 Main Street Milford, MA 508.422.0101 Major stabilizer to the knee Tears when the foot is planted and knee twists in/ hyperextends Non-contact tears in females

ACL Tears: Why Should You Care?:

ACL Tears: Why Should You Care? Surgery 9 months to 1 year out of sport Lengthy course of PT Psychological implications High % of athletes do not return to sports after ACL reconstruction due to fear of re-injury www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Overview: Why Are Females At Risk?:

Overview: Why Are Females At Risk? www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Female Risk Factors: Anatomy:

Female Risk Factors: Anatomy Generalized Joint Laxity Beighton’s Scale Knee Hyperextension www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Female Risk Factors: Anatomy:

Female Risk Factors: Anatomy Increased Q-Angle www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Knee Alignment:

Knee Alignment www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Poor Movement Quality: Squatting:

Poor Movement Quality: Squatting www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Poor Movement Quality: Squatting:

Poor Movement Quality: Squatting www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Poor Movement Quality: Squatting:

Poor Movement Quality: Squatting www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Knee Alignment On The Field:

Knee Alignment On The Field www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Running Knee Alignment :

Running Knee Alignment www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Knee Alignment: How Do We Fix This?:

Knee Alignment: How Do We Fix This? www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Strength and Movement Training:

Strength and Movement Training Correct Muscle Imbalances Stretch/foam roll overactive and stiff muscles Strengthen weak muscles TEACH Proper Movement Must connect the dots! www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Squat Retraining:

Squat Retraining Pre Post www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Corrected Squatting Technique:

Corrected Squatting Technique www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Corrected Squatting Technique :

Corrected Squatting Technique www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Does This Look Like a Weak Muscle?:

Does This Look Like a Weak Muscle? Over dominance of the Quadriceps www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

How About This One?:

How About This One? Got Glutes ? www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

If You Look Like This…:

If You Look Like This… www.momentumpt.com 141 Main Street Milford, MA 508.422.0101 Your Glutes are NOT Working!!!

It’s All About the Glutes!:

It’s All About the Glutes ! Prevent the knee from turning in during squatting, running, jumping, cutting etc. Provide explosive power with sporting movements. www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

“The Knee Bone is Connected to the Ankle Bone”:

“The Knee Bone is Connected to the Ankle Bone” Foot and Ankle Contributions Overpronation (flat feet) Reduced Ankle Mobility History of Ankle Sprains with Improper Rehab www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Solutions:

Solutions Make sure ankle mobility returns after ankle sprains Foam Roller Stretching Single leg strength and balance Proper training footwear www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Sneakers:

Sneakers Fashion vs. Function www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Proper Footwear= Improved Movement:

Proper Footwear= Improved Movement www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Other Considerations:

Other Considerations Previous injury within the past 12 months without proper rehab Premature return to play No pain does not mean all clear 10-15% risk of tearing ACL a second time or on opposite side Playing Surface Higher incidence of ACL tears on turf vs. grass Proper Warm-Up and Recovery www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Fatigue Matters!:

Fatigue Matters! Time in Competition Number of Injuries Percentage Warm-Ups 587 .4% First Half 49,144 34.7% Second Half 92,279 64.9% Total 142,010 100% www.momentumpt.com 141 Main Street Milford, MA 508.422.0101 Competition-Related Variables for Girls’ Soccer Injuries, High School Sports-Related Injury Surveillance Study, US, 2011-12 School Year NATIONAL HIGH SCHOOL SPORTS-RELATED INJURY SURVEILLANCE STUDY 2011-2012

How Much Are You At Risk?:

How Much Are You At Risk? Female Knee Hyperextension Weak Glutes /Core Knee Turning In During Squatting/Sporting Motions Large and Stiff Quadriceps Flat Feet/Poor Ankle Mobility History of Previous Injury to Lower Body www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

What’s This Number?:

What’s This Number? www.momentumpt.com 141 Main Street Milford, MA 508.422.0101 70%

PowerPoint Presentation:

GIRLS R O C K e duce Injury p timize Performance o mpete with Confidence e ep Motivated

What Can Coaches Do?:

What Can Coaches Do? KEEP IT SIMPLE TO START! Foam Rolling Easy Glute and Abdominal Activation Exercises Dynamic Warm Up Watch your athletes during drills Give Reminders: “don’t let the knee turn in”” www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Soft Tissue Work: Foam Rolling:

Soft Tissue Work: Foam Rolling www.momentumpt.com 141 Main Street Milford, MA 508.422.0101 Deactivates overactive muscles Short term lengthening of stiff muscles

Glute Activation :

Glute Activation www.momentumpt.com 141 Main Street Milford, MA 508.422.0101 Clamshell Bridging Band Walks

Essentials of Pre-Season Training:

Essentials of Pre-Season Training www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

How Do We Train For This?:

How Do We Train For This? www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

You Get What You Train!:

You Get What You Train! www.momentumpt.com 141 Main Street Milford, MA 508.422.0101 Why am I doing this?

It’s Not What You Do… It’s HOW You Do IT!:

It’s Not What You Do… It’s HOW You Do IT! Pre-Season Conditioning Programs From Coaches Too much emphasis on the “what” and not the “how” www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Leaks!:

Leaks! www.momentumpt.com 141 Main Street Milford, MA 508.422.0101 Poor Glute /Abdominal Strength Knees Collapse In Ankle Stiffness Poor Balance

Fix the Leaks First!:

Fix the Leaks First! www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Working Together For The Future:

Working Together For The Future Pre-Season Movement Screens to identify each athlete’s risk for injury Coaches implementing an injury prevention mini program as part of a DAILY pre-practice/game warm-up Start In Youth Development Programs Must be a consistent routine www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Resources:

Resources Stopsportsinjuries.org Kristin@momentumpt.com www.momentumpt.com 141 Main Street Milford, MA 508.422.0101

Thank You! :

Thank You! www.momentumpt.com 141 Main Street Milford, MA 508.422.0101 Let’s Work Together to Keep Our Athletes Injury Free!

PowerPoint Presentation:

Momentum PT Physical Therapy and Performance Training 141 Main Street Milford, MA 508-422-0101 www.momentumpt.com www.momentumperformancetraining.com