Injury Prevention

• Extrinsic risk factors are risks or forces from outside the body.
• One extrinsic risk factors is using incorrect technique or having poor training.
• An example of incorrect technique and poor training is repetitive actions with poor technique increases the risk of chronic and acute injury due to unnecessary strain being applied to certain joints and muscle groups. Correct coaching is vital to prevent this.
• An example of incorrect technique and poor training is incorrect lifting and handling equipment, e.g. lifting weights without bending knees pulling your back.
• An example of incorrect technique and poor training is incorrectly performing sports skills, e.g. tennis elbow could be caused by repeated poor backhand technique or stretches.
• Incorrect technique and poor training is caused by poor coaching. Coaches and umpires should be upto date with their knowledge of techniques and rules, promote good sportsmanship and fairplay and not condone dangeous play.
• One extrinsic risk factor is inappropriate intensity, duration or frequency of activity.
• An example of inappropriate intensity, duration or frequency of activity is not following the principles of training when designing a training programme in order to reduce the risk of injury.
• An example of inappropriate intensity, duration or frequency of activity is training too often, for too long at too high intensity will repeatedly strain the same body area which can cause injury.
• An example of inappropriate intensity, duration or frequency of activity is not using progressive overload to ensure athletes are pushed sensibly to increase fitness, whilst minimising injury risk.
• An example of inappropriate intensity, duration or frequency of activity is not considering age, ability, size and injury status when using progressive overload.
• An example of inappropriate intensity, duration or frequency of activity is if intensity is too great, acute injuries could occur.
• An example of inappropriate intensity, duration or frequency of activity is if frequency or duration is too great acute or chronic injuries might occur through overuse.
• An example of inappropriate intensity, duration or frequency of activity is if there is a lack of variation or rests chronic overuse injuries can occur.
• One extrinsic risk factor is wearing incorrect equipment and clothing.
• Part of wearing incorrect equipment and clothing as an extrinsic risk factor is wearing incorrect footwear.
• An example of wearing incorrect footwear is wearing footwear with a lack of protective/ not sport specific footwear such as basketball shoes requiring lateral ankle support.
• An example of wearing incorrect footwear is not wearing the correct shoes to prevent risks specific to surface, e.g. spikes for cross country to prevent slipping.
• Part of wearing incorrect equipment and clothing as an extrinsic risk factor is using incorrect equipment.
• An example of using incorrect equipment is using equipment that is not appropirate related to the age, size and standard of the athlete.
• An example of using incorrect equipment is equipment not being in good repair and specific for the sport.
• An example of using incorrect equipment is a child tennis player using a full size racquet as the extra force placed on joints will be excessive.
• An example of using incorrect equipment is not wearing protective equipment is an injury risk, e.g. a gum shield or shin pads.
• An example of using incorrect equipment is protective equipment not being age and size appropriate, or not following sporting reguations and being checked for damage regularly.
• A part of wearing equipment is wearing incorrect clothing.
• An example of wearing incorrect clothing is athletes not wearing sport specific clothing to aid performance and minimise injury risk.
• An example of wearing incorrect clothing is wearing baggy clothing which is a trip hazard, and a lack of protective clothing can increse the chance of an acute injury, fabric need to be considered too.
• An example of wearing correct clothing is fabrics that are a 2nd skin for gymnasts this aids range of motion and it smooth to minimise air resistance for cyclists which limits fatigue.
• An example of wearing correct clothing is fabrics which wick away moisture, these aid thermoregulation, and prevent heat loss in long distance events.
• An example of wearing correct clothing is wearing lightweight fabrics to limit fatigue.
• An example of wearing correct clothing is wearing clothing which contains padding which reduces the impact of external forces, e.g. American football jerseys having inbuilt shoulder pads.
• Intrinsic risk factors are risks or forces from within the body.
• Intrinsic risk factors need to be considered to minimize the risk of injury.
• One intrinsic risk factor is training effects.
• An example of training effects is poor preperation will increase injury risk. The correct training, fitness, nutrition, warm up, hydration and sleep are essential for the specific intensity, duration and frequency of activity.
• An example of training effects is inadequate fitness levels can lead to injury if the intensity, duration and frequency of activity, or skill level of opponent is too high.
• An example of training effects is inadequate fitness levels causing fatigue which causes poor technique, wrong decisions and drop in performance risking injury.
• An example of training effects is inappropriate flexibility level can lead to poor joint stability.
• An example of training effects is sprains and strains can result where there is a lack of flexibility in connective tissues that limits the range of motion.
• An example of training effects is some athletes acquire injuries through being too flexible as it can cause poor joint stability if there is insufficient strength around the joint.