Text Box:    Tony Lett, Head Coach, Trishton, Coast Road,
Porthtowan, Cornwall TR4 8AQ Tel 01209 891101
tonylett1@gmail.com.

 

Coaching                                       

 

FEBRUARY 2015

DAN SPORTS INJURY WORKSHOP – CARN BREA – 24th JANUARY 2015

The speed and pace of this wide ranging excellent workshop was such that I could not keep up with my note taking while paying attention to detail, but here goes.

The various branches of sports medicine that are available

1.    Sports science – physiology

2.    Exercise physiology

3.    Coaching science

4.    Specialist physiotherapy

5.    Specialist strength and conditioning

6.    Specialist medicine

7.    Specialist surgery

8.    Health, SLEEP, mental attitude )note the importance of sleep and worth questioning athletes about)

Common running injuries

  1. The patella femoral joint
  2. Tight IT Band. Since the ITB does not stretch, the use of a roller is a waste of time. It could even be due to arthritis, but this does not mean stop running.
  3. Rarely due to trauma
  4. The knee moving inwards can give ITB symptoms but is most likely due to weakness in the glutes area (TFL)
  5. Proximal strength is the key
  6. Adjustments can be made using tape, authotics or shoes (beware of rip off sales talk)
  7. Increase cadence to ensure forefoot landing
  8. forward lean (with distance runners) will reduce knee loading

 

Tendinopothy -  for tendons

1.    They are elastic, strong and transfer load as they store and release energy. They are a source of storing energy which is released during the stretch/shortening action.

2.    The Achilles tendon wraps under the rear of the ankle where it splays out to anchor under the foot and is therefore in a compressive load, so DO NOT STRETCH A COMPRESSIVE PAIN in the tendon.

  1. Tendons do not swell but may thicken.
  2. After an unloading period (rest, holiday etc) an excessive return to training or overloading may produce reactive tendonopothy that MAY recover after ten days, so increase load gradually

Tendon breakdown

This could be due to load related tissue levels, plyometrics using weak muscles. Do vertical jumps before long jumps.

  1. Training to overcome stiffness –impact exercises in training
  2. Rate of tendon loading is the key to efficiency
  3. Tendons are more effective at moving high loads when the rate is high as they absorb less energy. (eg doing continuous bounds without a pause between each)
  4. Stability of symptoms increases with an increase in SSC (stretch shortening cycle)
  5. Use a gradual onset of training volume/speed of load
  6. Signs include pain at night or when walking

Stress fractures

  1. Spot early – clear early
  2. Probably due to training volume or involvement in other sports
  3. Consider a change of type of training
  4. Females may show signs of malnutrition, if so, they can still train but not run, therefore some cross training would be important
  5. Shin splints where the pain decreases with warm up but increases afterwards. A possible cause could be excessive pronation (foot rolling outwards0
  6. Try orthotics or a scan may be necessary if the pain continuous for a long period, but even these have been known to be inconclusive

 

Compartment syndrome

     No, not too many people on the train!

  1. Where the blood flow is reduced due to an increase in pressure
  2. Could be due to an athletes chromosomes
  3. No pain at rest but increasing ache and tightness with exercise.
  4. Tests need to be done immediately after training to be effective
  5. Try reducing dorsiflexion of the feet- increase cadence – reduce stride length.
  6. Look for problems in running style
  7. Increase hip flexion activities

Popliteal Artery Entrapment

This complaint is frequently misdiagnosed. It involves

  1. Pain aggravated by exercise
  2. Can feel normal the next day
  3. Can be worse when walking
  4. May give variations in pulse on different sides of the body
  5. An angiogram needs to be post exercise
  6. A clinical exam and investigation together is key to a good diagnosis

Load on the body

We need to be able to measure any load  including time, any distance etc

We need to know how to manipulate it

We need to respect it

 

Multiple exercises up to the age of 16 are most beneficial before prioritizing towards a specific event

 

The lecturer also illustrated the detrimental effects to posture (especially around T2) brought about by the use of mobile phones and computers

 

Spring track and field County training workshop

The calendar is looking pretty full already, so there will NOT be a workshop this year.