My collection of reports and studies related to Injury Prevention and Recovery.
STRETCHING – YOU’RE DOING IT WRONG
Researchers now believe that some of the more entrenched elements of many athletes’ warm-up regimens are not only a waste of time but actually bad for you. The old presumption that holding a stretch for 20 to 30 seconds — known as static stretching — primes muscles for a workout is dead wrong. It actually weakens them.
STRETCHING FOR RECOVERY – DON’T
So do I stretch or not?
If you are an elite athlete trying to decrease injury, increase strength or accelerate muscle recovery right before your next event – then no.
NY Times For Athletes, Risks From Ibuprofen Use
“We do not yet know what the long-term consequences are” of regularly mixing exercise and ibuprofen, she said. But it is clear that “ibuprofen consumption by athletes is not harmless and should be strongly discouraged.”
NY Times Experts Urge Sparing Use of Nonaspirin Painkillers
There is risk even in small amounts of the drug, so-called nonaspirin, nonsteroidal anti-inflammatory drugs, or Nsaids, and that everyone taking them should use them sparingly for brief periods.
Guardian LV Ice Age Melting: R-I-C-E May No Longer Be the Treatment of Choice for Injuries
Since 1978 when Dr. Gabe Mirkin coined the term RICE, Rest, Ice, Compression, and Elevation have been the gold standard for treating athletic injuries. But now the ice age is melting, and a series of studies that show that injury treatment with cold therapy and total rest may actually delay healing has even Dr. Mirkin changing his mind.
Mirkin says it is okay to apply ice for pain relief immediately after the injury occurs, but for short periods only. He suggests icing for 10 minutes, removing the ice for 20 minutes, and repeating the process once or twice, but stresses that there is no reason to continue icing more than six hours after injury. If the injury includes broken bones, loss of consciousness, or an inability to move, go to the doctor!
ICE BATHS DON’T WORK
Trials conducted by the Queensland University of Technology found that ice baths barely do anything to reduce post-exercise muscle inflammation.
Ice, heat or a little of both? How do you recover from a hard workout?
Your athlete or client has just completed his hardest workout of the week. What is your advice about recovering quickly and effectively?
Gillanders: I generally recommend movement, compression and elevation. This could come through a structured cool-down after the workout that includes active stretching. It could come through wrapping a painful or swollen area with compression garments. It could come by elevating the involved areas.
If I were forced to choose heat or cold, I would say warm.
Painful ice-baths can do more harm than good, says scientist working with British Olympic hopefuls
The theory is that the icy water causes the blood in tired legs to recede. When the legs warm up again they are filled with ‘new’ oxygenated blood which invigorates the muscles.
However, scientists at the English Institute of Sport said the practice can also limit the growth and strengthening of muscle fibres, which is a key goal of training.
The Institute is well-respected in sports science and provides support for British Olympic hopefuls.
Physiologist Jonathan Leeder said: ‘Long-term use of the strategy could be detrimental to performance.’
REPETITIVE STRESS INJURIES
2014 July 27 NY Times – All Played Out
Now children show up in my office repeatedly with vague aches and pains, usually in different locations and hard to diagnose but often relieved with a few weeks of rest. By the third visit, I catch on and ask whether they truly enjoy their full-time commitment. If given the emotional space, the kids will often reply no. They just want a break.
2013 February 27 Cleveland Plain-Dealer Noted surgeon Dr. James Andrews wants your young athlete to stay healthy by playing less
PD: Why the spike in youth injuries?
J.A.: Multiple factors, but two stand out: specialization and what we call professionalism.
Specialization leads to playing the sport year-round. That means not only an increase in risk factors for traumatic injuries but a sky-high increase in overuse injuries. Almost half of sports injuries in adolescents stem from overuse.
Coaches can decrease ACL Injury Rate
Dr Bert Mandelbaum, USSF Team Physician, with Soccer America – I do know though that if we take the collective, that once we do programming, we can prevent ACL injuries anywhere from 70 to almost 90 percent — if we do the program. It’s been shown time and time again.
Coaches are really not professionals if they don’t understand the importance of preventing ACL injuries; if they don’t understand the importance of thinking about prevention of concussions and management of concussions; if they’re not thinking about preparing their team understanding what it is to prevent anything that impacts the safety and health of their athletes.
Sportsmetrics: ACL Injury Prevention
In sports involving cutting, jumping, landing and pivoting, the risk of tearing the ACL, which already is 1 in 100 for high school athletes, becomes higher. The cost of an ACL injury per athlete, including reconstruction and rehabilitation, is approximately $17,000. This is in addition to the traumatic effect of the injury on the athlete, including losing an entire season, possible loss of a scholarship and the effect on the athlete’s academic performance and mental health.