INJURIES
If you feel that you make have an injury, however minor, please stop training immediately and rest. If you continue to train you may cause yourself further injury and delay the healing process. Obviously there are many types of injuries and each requires different action so we recommend you see a professional for further advice, but here are some basic principles to follow:
· Always warm up and warm down properly. This generally takes place within squads but is a fundamental part of the training regime, and is the simplest way of preventing injuries.
· Make sure you have the correct equipment – a decent pair of trainers can seriously help to reduce the risk of injuries, particularly to protect the lower limbs.
· Book yourself in for regular sports massage. Most experts recommend once a week but anything is better than nothing! CUAC are extremely fortunate to have a deal with HEADSTART MASSAGE, offering members treatments at a discounted rate of £14 per ½ hour. The clinics are held at the track on Monday afternoons before the track session and Friday morning. It is highly advisable that athletes requiring quite intense treatment, e.g. deep massage do not train afterwards so booking yourself in on Friday morning would be the best option.
· For more serious injuries, we also have organised a discount at the Cambridge Physio Clinic for CUAC athletes only. They will see anyone within 48 hours so please book as soon as the problem first occurs so that you can be back on the track fighting fit a.s.a.p.
The following advice is taken from nhs direct:
Sprains
A sprain is a stretch or tear to a ligament; the tissue that holds two or more bones together. Symptoms of a sprain include:
- Pain,
- Swelling,
- Bruising, and
- Restriction of movement in the affected area.
Sprains are common injuries in many sports and can be treated with rest and anti-inflammatory medication if necessary.
Strains
A strain is a twist, pull or tear of a muscle or tendon (the tough, narrow tissue at the end of a muscle that connects it to the bone). It is caused by overstretching or over-contracting a muscle. Symptoms of a strain include:
- Pain,
- Muscle spasm, and
- Loss of strength in the muscle.
Strains are common injuries in many sports, particularly those that involve running, jumping or rapid changes of direction.
Blisters
Blisters are small swellings filled with serum, which are caused by friction on soft skin. Blisters are a common minor injury for athletes who take part in prolonged sports, such as long distance running or football. Rowers often develop blisters on the palms of their hands.
Head injuries
Many athletes receive blows to the head during contact sports such as rugby, boxing, ice hockey, and football. This can cause concussion and even brain damage. Even if the knock is not severe enough to cause the skull to fracture, the brain bangs against the skull and can be damaged. A knock to the head can cause symptoms such as:
- Loss of consciousness,
- Light-headedness,
- Dizziness,
- Nausea, and
- Sickness.
These are signs of concussion and will need medical treatment.
Tendonitis
Tendonitis is an uncomfortable condition caused by overuse, strain, or a tear in a tendon. Symptoms include:
- Swelling,
- Redness,
- Pain at the injured area,
- Restricted movement of the area, and
- Sometimes a change in appearance of the area, such as a lump or visible change in position of an affected limb.
Shin splints
Shin splints are when you experience pain along the shinbone (the bone at the front of the lower leg between the knee and the ankle), caused by inflammation and tiny fractures (micro fractures) in the surface of the bone. Shin splints are common in any sport involving running and are usually caused by too much training too soon, although they can be caused by running on a hard surface or by running in shoes that do not have enough support for the foot and ankle.
Treatment
- Rest - two days (48 hours) of rest is recommended.
- Ice - apply an ice pack to the area for between 10-30 minutes. The ice must not touch the skin directly as this may cause a cold burn, so place a towel over the injured part first.
- Compression - compression bandages can be used to limit swelling and movement.
- Elevation - raise the leg or arm to an elevated but comfortable height to reduce swelling.
After 48 hours, you should attempt to move the injured area, and stop compression. Heat and massage can be used to increase blood flow and you may require physiotherapy. Many physios recommend alternating between cold and heat therapies for maximum blood flow.
- Pain relief (analgesics) painkillers such as paracetamol can be used along with anti-inflammatory drugs such as ibuprofen to ease the pain of sprains and fractures and reduce swelling. However, ibuprofen is not recommended if you have a history of kidney, or liver disease, and aspirin should not be taken by asthma sufferers.
- Cortisone injections - severe inflammation may require cortisone injections. These are injections of steroids into a particular area of inflammation. They have a high success rate for reducing swelling and relieving the symptoms of muscle and ligament damage. This is one of the most extreme methods of treating an injury and would only ever be recommended by a specialist physio.
A key part of the treatment of more severe sports injuries is rehabilitation. This is a program of gradually increased exercise designed to return the injured area to its normal level of function. With most injuries, getting the injured part moving gently as soon as possible will speed healing. As movement becomes easier and the pain decreases, stretching and strengthening exercises can help the injured area return to normal. If you see a physio for treatment please also ask for rehabilitation exercises. Most good physios will give you exercises or advice automatically but it is always worth asking and making sure you fully understand everything before you go away and try it by yourself. Also, return to the physio for regular check-ups. Again, Vicki from headstart is happy to offer advice on rehab, as well as more specific programmes. If in doubt about anything the coaches are all knowledgeable about things that may be suitable and will assist you in returning to full training in an appropriate way.
Contacts
Headstart massage – Vicki Marsh (soft tissue therapist, rehab, sports massage) and Cathy (sports massage)
08445610420
Cambridge Physiotherapy Clinic: www.cambsphysioclinic.co.uk
01223211606
