So how is treatment for sports injuries different?

The definition of sporting injuries is vast. From rugby to ballet, professional to amateur, athletes at any level require specialist treatment dependant on the types of stresses they need to cope with.

Although many sports involve similar stresses, each places different demands on the body. Coupled with the sportspersons mentality, many exercise programmes must allow continued training throughout treatment. Some sports demand full shoulder rotation to play well without compensating and overusing other joints, whilst others require core stability of the pelvis. By knowing what each sport demands, the athlete and the physio work together to not only resolve the injury, but to help you improve your performance and ease of play.

Often the origin of the problem needs to be treated to prevent recurrence of the injury. For example, many hamstring strains occur as a direct result of lower back problems.

Further, if the lower back is painful, we need to assess the middle back. Tightness here often shunts the strain downwards causing lower back pain. And as the middle back allows rotation which is essential in producing power with sport, loosening the middle back often both reduces your lower back pain whilst improving your sporting performance as a side-effect.

By understanding the specifics of each sport, not only can treatment quicken your recovery from injury, your performance may dramatically improve.

Preparation for sport

Stretching for Sport Many athletes stretch prior to playing sport as part of their warm up, often performing long stretches of 20-30 seconds, however recent research suggests that these longer stretches can actually lead to strain and injury. When you stretch a muscle for 20-30 seconds, it decreases the effectiveness of a reflex which is important in keeping the muscle safe from injury. This reflex causes a quick contraction when the length is suddenly increased and long stretches will inhibit this reflex from working, making you more likely to strain the muscle.

Muscle stretches of 20-30 seconds duration should only be done as a stretch to increase the length of a tight muscle but never prior to sport.

Safe stretching and warm up for sport
It is important to stretch the muscles and joints to improve your flexibility for sport and we recommend:

• 3 second stretches, 3 times on each muscle. This prepares your muscles for play, improves your performance and reduces your chances of injury.
• Five to 10 minutes of jogging or fast walking, enough to get slight perspiration.

Cool Down
The opposite of warm up! You must reduce your effort to bring the heart rate down to resting levels- a fast walk for 5-10 minutes followed by short 3 second stretches will reduce the stiffness you feel in your muscles after play.

Remember

• Physio will not only hasten healing from injury, the right treatment will improve sporting performance
• Start any new activity slowly.
• Take lots of breaks until you build up stamina.
• You must warm up areas of previous injury more thoroughly
• Stretch more at the beginning of the season
• With age, your tissues will stiffen hence stretching is more important

Essentials for Safe Sporting performance

• Appropriate warm up and cool down
• Posture- is a reflection of your sporting potential and poor round shoulder posture is an indication of a lack of upper body control- (especially affecting sports such as tennis and golf)
• Core stability-Muscle tone in your pelvis gives you power and significantly helps to reduce injuries

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