How to avoid injury and what to-with pics

How to avoid injury and what to-with pics - "How to avoid...

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“How to avoid injury and what to do if you can’t do that” Mary Beth Brown, MSPT, ATC School of Applied Physiology Georgia Institute of Technology
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Common injuries in the college students and young adults Sports and physical overuse-related “itis-es Sustained posture-related injuries Trauma-related injuries
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Sports and physical overuse-related “itis-es” Plantar fascitis “Shin Splints” Rotator cuff or biceps tendonitis Hip and knee tendonitis or bursitis
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Sports and physical activity-related “itis-es” Tendon itis , burs itis , synov itis Are overuse injuries- too much or abnormally-placed mechanical stress on tendons, ligaments, joint surfaces, bursa results in inflammation Mechanical instability of joints that are under heavy or sustained loads results in excessive or abnormally- placed stresses on tissues
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How to prevent physical activity-related “itis-es” GRADUAL is key! start any new activity with low intensity and duration and progressively build from there allows muscles, tendons, ligaments, and joint surfaces to undergo necessary physiological adaptation to new demands regular versus sporadic or exercise decreases incidence of “itis-es”
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Training rule of thumb Increase distance or duration of exercise no greater than 10 % weekly !
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Strengthen your joints’ stabilizing muscles to decrease abnormal mechanical stresses caused by your sport or activity For walkers, runners, cyclists: your deep hip muscles (abductors, adductors, rotators) that stabilize both your hip and your knee
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For swimmers, throwers, racquet sport players: your rotator cuff muscles
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Rotator cuff strengthening
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For soccer, basketball, tennis and other agility sport athletes: your ankle muscles
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In general, choose non-machine/non-sitting strengthening exercises that work joint stabilizers in addition to primary joint movers
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Sustained posture-related injuries: Neck and upper back/shoulder blade pain Low back pain
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How to avoid injury and what to-with pics - "How to avoid...

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