Reynella Football Club Medical Advice

Transcription

1 Reynella Football Club Medical Advice

2 Trainer Recommendations: Implement RICER, NO HARM after Injury / Soreness Advise trainers of injury recovery progress Strap injuries for remainder of season o It takes a few months for ligaments/tendons to fully heal Seek medical attention sooner rather than later Inform trainers of medical advice given Players are responsible for Ice Baths o Keep clean to prevent transmission of diseases Cover all scabs before matches o Prevent re- opening o Easier before than during a game Doctors clearance needed for return to training after concussion Inform trainers if strapping not tight enough / too tight o Player confidence in strapping is important Blisters: cover up, add Vaseline to reduce friction Listen to Your Body, You Know It Best Positive Attitude = Better Outcome ANY CONCERNS: ASK

3 Services: SportsMed Morphett Vale: Main South Rd, Morphett Vale Tel: Opening Hrs: Mon Fri 8am 7pm, Services: Orthopaedics, Physiotherapy, Podiatry, Massage, Personal Training, Gym Reynella Sports Injury Clinic: 111 Sheriff Rd, Reynella Tel: Opening Hrs: Mon Fri 8am 7pm, Sat 8am 11.30am Services: Sports Injuries, Rehab Programs Southside Sports Care: The Noarlunga Swimming Complex, Noarlunga Cenre Tel: Opening Hrs: Mon Fri 8.30am 7.30pm, Sat 8.30am 3.30pm Services: Sports Injuries, Chiropractors, Massage Jetts 24hr Fitness Morphett Vale: (Club Sponsor) Shop B1, 199 Main South Rd, Morphett Vale Tel:

4 INJURY MANAGEMENT: RICER, NO HARM REST: Reduces further injury, limit movement on injured limb ICE: for 15-20min, cools the tissue reducing pain, do not apply directly on skin New Injury: every 2hrs for first 48 hrs then every 4 hrs COMPRESSION: helps reduce swelling, bleeding ELEVATE: lift limb on pillow to stop bleeding, swelling REFERAL: for precise diagnosis, ongoing treatment THE NO HARM s: first 72 hours NO HEAT: increases bleeding NO ALCOHOL: increase bleeding, swelling, mask pain NO RUNNING: increases blood flow to site, delaying healing NO MASSAGE: increases bleeding swelling

5 Injury Prevention Have you stretched and warmed up your muscles and ligaments? Cold muscles, tendons and ligaments are more vulnerable to injury Stretching improves flexibility, which allows you to move your joints through their full range of motion Are you adequately hydrated? Playing in hot weather will result in extra fluid loss (dehydration) Dehydration contributes to fatigue and may make you more susceptible to cramps, heat stress and heat stroke Make certain that old injuries are adequately rehabilitated before continuing to participate in a sport. INJURY SYMPTOM HOW TO MANAGE Muscle soreness Pain during or after movement RICER, then physiotherapy Minor bruises Tender upon touch. RICER Blisters Cramps and stitches Nose bleed Sore shins Overuse (knees, shins) Discolouration. Swelling with fluid under the skin. Pain and tenderness Muscle soasms (contracting) Bleeding nose. Painful swollen shins. Pain worsens with running and jumping. Activity increases pain and tenderness. Place dressing pad around area to reduce pressure. Keep clean. Drink fluids and stretch. Adjust fitness program. Sit forward and pinch the nose. Seek medical help if still bleeding after 20 minutes. RICER. See a physiotherapist or podiatrist. RICER. Reduce activity. See a physiotherapist.

6 Stretching To be most effective should be a part of the warm up and cool down program. Increasing flexibility can reduce the chance of injury. Regular, intense stretching can improve muscle strength and endurance. Benefits Improve Flexibility, Muscular Endurance Increase Strength Reduce Muscle Soreness, Aches and Pains Good Muscular and Joint Mobility More Efficient Movements Greater Power in Motion Prevention of some Lower Back Problems Improve Body Alignment and Posture

7 Ankle Rehabilitation Program Phase 1: RICER Phase 2: pain tolerated weight bearing, exercise bike Phase 3: walking without limp, strengthening exercises Phase 4: jogging Phase 5: changing direction Return to Play: 2 full training sessions

8 Hamstring Rehabilitation Program Phase 1: RICER, painless motion Phase 2: active range of motion, start strengthening, resume cardiovascular training, swimming Phase 3: low weights, high repetition, slowly increase weight Phase 4: knee flexion weight, stretching Phase 5: fast walking, min jog, short periods sprinting, strengthening, stretching Phase 6: changing direction, jumping Return to Play: 2 full training sessions

9 Shoulder Rehabilitation Program Phase 1: RICER, immobilisation Phase 2: perform wrist, hand exercises, clenching fist, continue icing Phase 3: start mobilising exercises for the shoulder only if pain free, ice after exercising if swelling Phase 4: achieve full range of motion, begin strengthening Phase 5: achieve strength equal to uninjured side Return to Play: 2 full training sessions

10 Concussion Advice What is Concussion? A concussion is a disturbance in the function of the brain cause by a direct or indirect blow to the head. It may or may not cause memory problems and or loss of consciousness. DO NOT: Drive, Drink Alcohol (Mask Severity of Injury) Signs to watch for: Problems could arise over the first hours. You should not be left alone and must go to hospital if: Have a headache that gets worse Are very drowsy or can t be awakened Can t recognise people or places Have repeated vomiting Behave unusual or seem confused; very irritable Have seizures: arms and legs jerk uncontrollably Have weak or numb arms or legs Are unsteady on your feet; have slurred speech Rest until 24hrs after symptom free. Gradually return to activity. Club Policy: Need Doctors Clearance before returning to training.

11 Cold and Flu Duration: Cold: few days up to a week Cough: up to 3 weeks Flu: days Spread: Contact: direct or indirect Prevention: High hygiene Wash hands regularly Cover up when sneezing Treatment: CANNOT USE ANTIBIOTICS Rest Painkillers for pain Keep hydrated: drink plenty Eat soft foods: easier to swallow Take vitamins at early stage: Vitamin C Use over the counter medicines: Nasal Spray, Gargles, Lozenges DO NOT TRAIN OR PLAY WHILE SICK: DECREASES RECOVERY RATE STAY AWAY FROM THE CLUB WHILE SICK COVER UP WHILE SNEEZING: DONT SPREAD THE GERMS IMPORTANT: HYGIENE

12 Fluid Replacement: Fluid / Meal Recommendations Thirst: poor indicator dehydration Sweat: mainly water You need to replace Lost Fluids: For every 1 kg lost during exercise, you need to drink 1L of fluid. This fluid should be consumed before, during, after game. Fluid Levels: Drink 500ml every ½ hr to 1hr before exercise Drink 200ml every 20min during exercise Drink 500ml to 1L after game Rehydrate Before Drinking Alcohol. Alcohol WILL make Dehydration Worse. Pre- Event Meal: Eat familiar meals before competition Eat 2-3hrs before game to allow for comfortable digestion Meal: high carbohydrates, low in fat, protein and fibre Anxiety: drink a liquid meal prior event Eating for Recovery: Refuel with carbohydrates in first 15min after exercise, again 2hrs later Need to consume g carbohydrates Drink water or sports drink regularly after

13 Muscle Building Get Stronger: More strength = more muscle Learn proper techniques Add weight slowly Free Weights: Replicate natural motions Efficient: control and balance Compound Exercises: Strengthens greater amount of muscle groups Get Recovery: Add workouts as you get stronger Do not over- train Beginner: need more recovery Rest: muscles grow Sleep: releases growth hormone Drink Water: avoid dehydration Eat: need plenty calories Eat Whole Foods: Helps with recovery Protein: meat, poultry, fish, egg, milk Carbs: brown rice, oats, whole grain pasta Eat More: Eat breakfast: calories East Post Workout: protein, carbs replenish energy

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