The Athlete s Guide to REACHING PEAK SPORTS PERFORMANCE AND PREVENTING INJURY
THE ATHLETE S GUIDE TO REACHING PEAK SPORTS PERFORMANCE AND PREVENTING INJURY Table of Contents Introduction...3 Common Sports Injuries...4 Spine Rehabilitation...6 Non-Surgical Treatments...8 Orthopaedic Surgery...10 Choosing an Orthopaedic Surgeon...12 Conclusion...13 2
Whether you re an athlete competing in games every week or you enjoy recreational physical activity, at Premier Orthopaedics, we can help you keep your body in optimal shape, improve your performance, and prevent future injury. Playing a sport or exercising regularly can put a lot of stress on your body and an injury can happen within seconds. It s crucial to take the time to acknowledge if you ve experienced an injury then seek proper treatment in order to keep your body in good working condition. Sports injuries can involve the ligaments, tendons, muscles, bones, and even the spine. These injuries can be treated with surgery or with non-surgical treatments such as sports rehabilitation and spine rehabilitation. Your main goal after a sports injury is to find effective treatment and recover completely so you can return to regular exercise. This ebook will help you understand common sports injuries, spine injuries, rehabilitation, non-operative treatment methods, and orthopaedic surgery options. 3
COMMON SPORTS INJURIES Sprains and Strains Ligaments are strong bands of tissue that connect bones, and a sprain occurs when one or more of these ligaments is stretched or torn. Athletes often experience sprains from sudden twists or the tension of the ligaments after a fall. Ankles, knees, and wrists are the joints most susceptible to sprains. Tendons connect muscles to bones. Strains occur when a muscle or tendon is damaged from overuse, stretching, or force. If a muscle or tendon is overstretched, the strain is mild, but when there s tearing, the strain is much more severe. In some cases, both the muscle and tendon can be overstretched or torn. Strains are most common in the feet and legs. Stretches or mild tears can typically be treated with periods of rest or other non-surgical treatments such as bracing or physical therapy. However, when ligaments or tendons are completely torn, they will most likely need to be surgically reattached. Overuse Injuries Many sports injuries occur because of years of overusing those muscles and tendons. When an athlete makes the same repetitive motions day after day, it causes a great deal of stress on the body and can cause tendons to degenerate and tear. These types of injuries include the rotator cuff, tendonitis, tennis elbow, and golfer s elbow. Mild overuse injuries can normally be repaired with non-operative methods such as rest, several weeks of physical therapy, and medication to treat the pain. Severe tears may require surgery. 4
Fractures Broken bones often occur in sports due to falling or colliding with other people. Tiny breaks in the bone, called stress fractures, are also very common. Symptoms can include pain, swelling, and bruising in the area of the fracture. These injuries are treated with rest and immobilization with a brace or cast. Concussion During a sports game or other form of physical activity, injuries can occur when colliding with other players or falling because of a tackle or push. Injuries such as these can cause a serious blow to the head. A concussion is a serious injury that shouldn t be ignored. This injury alters the way your brain functions, and the severity can t be determined until after brain function returns to normal. Concussion symptoms can occur immediately after a blow to the head or they may show up days later. Symptoms include headache, confusion, double or fuzzy vision, dizziness, nausea, sensitivity to light and noise, and difficulty concentrating. If you experience concussion symptoms, it s important to sit out from the game or activity you were participating in and go to a doctor. Continuing to play will only cause symptoms to worsen and prolong the length of the concussion s effects. In a severe concussion, returning to play without medical clearance can be life threatening. 5
SPINE REHABILITATION The spine is one of the most important parts of the body. Made up of 26 vertebrae, it allows you to move, bend, and perform all of your daily activities. These vertebrae also protect the spinal cord, which carries signals from the brain to the rest of the body. When participating in a sport or physical activity, it s possible to injure any part of the spine. If you re experiencing chronic back pain or dealing with pain from a sports injury, it s important to seek treatment immediately in order to keep your back healthy over the long term. The following common spine injuries can typically be treated with non-surgical methods such as medication, long-term physical therapy to treat the injury and regain motion, traction therapy, and back braces: Arthritis of the spine Spinal fractures Degenerative disc disease Lower back pain Herniated discs Osteoporosis In some cases, spinal injuries are severe and need to be treated with surgery. Having this type of surgery may sound frightening, but it s usually the best way to get you back to your normal activities that the injury was preventing. 6
Common spine surgeries include: Decompression - This procedure relieves pain caused by pinched nerves. Posterior and anterior spinal fusions - This procedure provides stability for patients who have many fractures in their spine. Discectomy - This procedure treats ruptured or herniated discs of the lumbar spine. Core Conditioning There s abundant evidence that optimizing core strength and flexibility is associated with a statistically reduced incidence of lower extremity injury. The core muscles include the lower back muscles, lower abdominal muscles, and pelvic muscles. The physical therapists and athletic trainers associated with Premier Orthopaedics are well-versed in core conditioning programs and incorporate them into injury prevention and injury treatment programs. 7
Non-Surgical Treatments Physical Therapy/Rehabilitation Physical therapy relieves pain by performing repetitive exercises and stretches to strengthen the muscles, increase flexibility, and treat the injury. Our experienced, licensed physical therapists will examine your injury and design an individualized program to provide you with the best treatment plan. This plan may require patients to use equipment such as resistance bikes, treadmills, and whirlpools. Your physical therapist may also use massage, electrical stimulation, and other therapeutic methods to help get you back in great shape. At-Home Physical Therapy While rehabilitation sessions are usually conducted with a physical therapist at their facility, there are exercises that you can do at home to further your progress. It s important to avoid overworking your injury. You shouldn t perform the exercises too often or do too many repetitions because you can reinjure yourself. Bracing or Casting Allowing an injury to rest by applying a brace or cast is one non-surgical treatment option that can be beneficial in treating orthopaedic injuries. A brace will stabilize the joints while still allowing controlled movements and can be removed at any time. A cast made of fiberglass or plaster keeps the bones in the proper position while they heal. 8
Acupuncture This alternative method of medicine is a key component of traditional Chinese medicine and has become a popular way to reduce pain in American culture today. Athletes across the country, including those on professional sports teams, have also been utilizing this treatment to help them perform better. During the procedure, thin needles are inserted into the skin to increase energy and blood flow throughout the body. Acupuncture is especially beneficial for athletes, runners, and those who live an active lifestyle because it promotes healing and helps prevent injuries. Warm Up Before performing any sort of physical activity, it s essential to warm up your body and slowly increase blood flow. This prepares the muscles so they re ready for the high-intensity activity. Warming up the muscles helps reduce the risk of tears and other injuries occurring. Always allow yourself a 15- to 20-minute warm-up session that includes increasing your heart rate and slowly beginning to use the muscles needed during the activity. In addition to the warm-up, a cool-down period after the workout is also beneficial to muscles and can help prevent injury. Take 15 to 20 minutes to slowly reduce physical activity, which allows the muscles to recover. Stretching is also a crucial element before and after physical activity. Injuries are less likely to occur in muscles that are flexible. Perform stretches that include all major muscle groups and hold them for 20 seconds to ensure an adequate stretch during the warm-up and cool-down periods. 9
ORTHOPAEDIC SURGERY Some injuries are too severe to be treated simply with physical therapy, so a surgical procedure may be required to allow your injury to heal properly. While surgery is a big decision, the life-changing results often give patients the ability to perform activities they were unable to because of their injury. Your doctor will examine you and diagnose your injury after thorough tests and possibly X-rays or other diagnostic modalities. He or she will then explain the options available to you and will help you decide which will be the best choice based on your specific situation. The day of the surgery, you ll be given anesthesia and a separate nerve block may be administered to the area being operated on. This nerve block is intended to reduce post-operative pain in the immediate post-operative period. 10
Common orthopaedic surgeries include: Arthroscopy A surgeon makes a tiny incision and inserts a small camera into the joint, such as the shoulder or knee, to see the injury and treat it using small instruments. Open surgery This technique is when larger incisions are made to treat the injury and is sometimes necessary for more significant injuries or degenerative conditions. Soft tissue repair A surgeon reattaches torn ligaments and tendons to bones and muscles. After the surgery, your injury will be immobilized with a splint or a brace. Recovery time will depend on the severity of the injury and complexity of the surgery. When a surgical correction or repair has healed, your surgeon may suggest physical therapy to help you regain function and flexibility in the surgically treated areas. Orthopaedic surgery is sometimes the only answer to allow you to get back to the activities you participated in before your injury. 11
CHOOSING AN ORTHOPAEDIC SURGEON When you ve decided that orthopaedic surgery is the best choice for you, it s essential to your health that you find a qualified and board-certified surgeon who has experience performing the procedure you re undergoing. If you ve been seeing an orthopaedic physician, you may want to ask the physician or other members of the staff if they can suggest a surgeon for you. If they do, you can feel comfortable that the surgeon is experienced and comes with a strong recommendation. You can also ask around your community to see if anyone has had a procedure performed by a reputable surgeon. When you ve narrowed your list down to a few surgeons, meet with them to make sure they re qualified and that you feel comfortable working together with them to achieve your optimum recovery. Ask the following questions to find out information about the surgeon and the procedure: How many times have you performed this surgery in the past three years? What were the outcomes of those surgeries? Have you dealt with any complications from this surgery? What are the risks? What can I expect during recovery? 12
CONCLUSION Athletes and people who live an active lifestyle challenge their bodies and sometimes push themselves too far. It s important to pay attention to the warning signs that your body gives you. Feeling fatigue or chronic pain can indicate that something isn t working properly. An orthopaedic doctor can treat your injury using the method that s best for you and will ensure that your recovery gets you back on the road to peak performance. Premier Orthopaedics offers comprehensive sports medicine services to treat your sports injuries and help improve your athletic performance. We have a team of specialists who focus on different areas of sports medicine so we can give the highest-quality care. For more information about Premier Orthopaedics sports medicine service, click here to visit our website. If you re interested in seeing a sports medicine specialist, click here to contact us. 13