Scotch College

Injury prevention and management

'Prevention is better than cure'

1 Warm-up, stretching and cool-downs

Warm-up - 5 - 10 minutes of general activity before stretching (light sweat)

Stretching - to aid contraction and improve flexibility

(a) warm-up prior to stretching

(b) stretch before and after exercise

(c) stretch alternative muscle groups

(d) stretch gently and slowly - hold for 15-20 seconds

(e) breathing should be slow and easy whilst stretching

Cool-downs - to assist recovery and eliminate muscle soreness

(a) 5 minutes of light activity

(b) comprehensive stretching

2 Fitness

Injuries often occur when an athlete is fatigued. An adequate level of fitness will help prevent injuries.

3 Obey the Rules

Many of the rules of sport are specifically designed to create a safe playing environment. Coaches should continuously reinforce the importance of good sportsmanship and fair play.

4 Playing Areas and Facilities

Post padding, maintenance and condition of pitch, ground, gym floor - adequate distance between boundary line and fences/spectators.

5 Protective Devices

mouthguards to	reduce incidence and severity of concussion protect teeth and gums lessen the risk of fracture of the jaw protect the lips and cheeks from lacerations (Aust. Football, Basketball, Hockey, Rugby & Soccer)
eye protection for	(Squash , Badminton & Swimming)
helmet, pads, protector & gloves for	(Cricket)
elbow/knee pads	(Volleyball)

6 Environmental Conditions

Fluid Replacement - Athletes who are unfit or overweight are more susceptible to heat illness. Coaches should be familiar with the symptoms of heat stress such as -

• cramps
• headaches
• dizziness
• lack of normal co-ordination

Regular fluid intake reduces risk of heat illness and helps maintain physical and mental performance

• Thirst is a poor indicator of Fluid Replacement

Therefore drink before you are thirsty

• Plain water is the best fluid replacement

The following quantities of water are advisable - 45 mins. before event - 1- 2 glasses of water

During event - 1 glass of water every 15 mins.

After event - water should be consumed regularly to replace fluid loss (Amounts will depend on the weather conditions)

Cold - In the extreme it can be life-threatening. However, it commonly causes injuries by cooling warm muscles. Coaches need to be aware of length of breaks-

• Keep breaks between drills short.
• Half-Time (tracksuits-extended warm-up).
• Interchange/Substitutions (tracksuits, stay active)

 

7 Manage Existing Injuries Properly

Returning to play too early can make the athlete susceptible to further injury.

• Protective strapping
• Stretching
• Strengthening routine
• Maintain fitness - eg swimming, water running, cycling, speedball etc.

8 Illness

During illness the athlete's body is particularly vulnerable - the risk of damage to tissues or organs being very high.

9 Balanced Competitions - to prevent or reduce injuries

NB. Age, Size, Strength & Skill need to be considered - Coaches may need to use their initiative.