gns hockey
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GNS Hockey. Injury prevention. Hillary Simon Principal Physiotherapist, St Ives Physiotherapy & Sports Therapy Centre BSc (Physio), APAM. Prevention is better than cure. Early intervention. It is easier to treat an acute injury than a chronic injury. - PowerPoint PPT PresentationTRANSCRIPT
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GNS Hockey
Injury prevention
Hillary SimonPrincipal Physiotherapist, St Ives Physiotherapy & Sports Therapy CentreBSc (Physio), APAM
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PreventionPrevention is better than cure
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Early intervention
It is easier to treat an acute injury than a chronic injury.
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Get fit to play sport, don’t play sport to get fit
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RICER
RestIceCompressionElevation Referral 1st 48 – 72 hours
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NO HARM
No HeatNo AlcoholNo Running or ActivityNo Massage 1st 48 – 72 hours
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Common Injuries - Traumatic
Ankle sprains Contusions (to discuss in more detail) ACL injuries (to discuss in more detail) Occasional dislocated shoulder Hand Injuries
FracturesAvulsion fractures
Early intervention important –specialised - hand physiotherapist
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Avulsion Fracture: X-ray
Avulsion # of the proximal phalanx of the right thumb
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Common Injuries - Overuse injuries
Sesamoid issues under 1st MTP joint (short distance sprinting, sudden changes of direction)
Medial tibial stress syndrome (shin splints)
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ACL injuries
Mechanism
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ACL injuries - PEP program
•Warm up•Stretching•Strengthening•Plyometrics•Agilities
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The Drag Flick
Requires specialised training Be aware of mechanical demands Watch out for the stiff thoracic spine Be mindful of the hip on the back leg
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Contusions
Commonly known as a ‘BRUISE’Ricer and No Harm Management depends on
classification
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Contusions
Grade 1 (mild) Usually able to continue playing Ability to stretch slightly decreased Strength may be decreased Return to play 2 – 3 weeks
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Contusions
Grade 2 (moderate) Usually unable to continue playing Minimum pain and swelling at rest If quads affected, may walk with a limp Return to play 4 - 6 weeks
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Contusions
Grade 3 (severe) Rapid onset of pain and swelling, obvious
bleeding Movement loss severe If quads affected, difficulty weight bearing Return to play min 8 weeks
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Recovery
Ice bathsKiddie pool18 bags of ice10 – 14 degrees5 – 10 minutes
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Recovery
Hydration - replace lost fluids and electrolytes
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Recovery
Carbohydrates - consume a carbohydrate rich drink or meal within the 1st hour post exercise
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Recovery
Protein – should be replaced within the 1st hour post exercise
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Recovery
Sleep:8 hours good10 hours better
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Take home messages
Get fit to play sport, do not play sport to get fit
Fitness needs to be sport specificCore strength and balance basic
building blocksInjury prevention is better than
cureRecovery is important
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Questions?
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Thank you