Injury Prevention

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UNIT 5: INJURY PREVENTION IN BADMINTON

The Coach and Sports Medicine The coach has to work with the doctor and physiotherapist in the prevention, treatment and rehabilitation of an injury. This is another aspect of the current trend in athlete-centred training approach. The coach plays an even more important role than the latter because he has greater educational and emotional control over the athlete because of the great amount of contact time with the athlete. The role of the coach in this area is to • • • • ensure injury prevention procedures first aid response dealing with the injured player and assisting in rehabilitation

Injury prevention In order for the coach to ensure that the risk of injury is minimized he has to • • • • • • ensure that players undergo regular medical check up be sure that the players are ready in terms of maturity, emotion and health consider growth and development in children be aware of overuse and overtraining in badminton ensure the safety of training environment and equipment insist on adequate warm up

The common badminton injuries Injuries may result from overuse, lack of rest for the muscles and tendons, poor technique, poor conditioning and excess application of stress Overuse injuries • Muscle Strain Here the muscle fibres are over stretched or contracts too rapidly and raptures. They are again categorized according to severity : 1st, 2nd and 3rd degree

• Ligament Strain Injury takes place when the joint is forced beyond its normal range of motion. They can be categorized according to the severity of the fibres damaged into first degree, second degree and third degree.

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Achilles tendentious o

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Inflammation of the Achilles is probably caused by

poor technique Poor technique often occurs when the non-racket foot lands parallel with the line of the trajectory of the shuttle when a player plays a forehand overhead in the rear court - usually on the backhand side of the court. Sudden forward movement after playing the shot places a large stress on the achilles tendon. Landing with the non-racket foot at right angles to the trajectory of the shuttle helps alleviate this problem. tight calf muscles- Tight, weak calf muscles and lack of mobility around the ankle both contribute to more strain on the achilles tendon. Strengthening and stretching the muscles of the lower leg are both very important factors in injury prevention here. incorrect footwear

o

o

• Knee injuries - There are many knee injuries in badminton. The main cause is poor technique in lunging, landing and sudden changes of direction. This places high forces on the knee causing pain in the patellar tendon which runs over the top of the knee. In order to avoid knee injuries it is advisable to ensure proper technique, flexibility of the thigh muscles and strengthen the muscles around the knee. • Arm and shoulder injuries Practically all badminton player will have tight internal rotators in the shoulder area since most overhead shots are played with a forehand. Tight internal rotator means the shoulder blade becomes more involved with the shot and subsequent shoulder problems are more likely to occur. Intervene with flexibility exercise for the internal rotators and also strengthening the stabilizing muscles around the shoulder. Tennis elbow Pain on the outside of the elbow is called tennis elbow. This is mainly due to technique particularly when smashing the shuttle too far from the body and hitting with slightly bent elbow. This could be further aggravated by incorrect grip especially in the backhand.



• Throwers or Golfers elbow Pain occurs on the medial or inside of the elbow. This is again caused by technique especially when during hitting a round the head shot the follow through is forcibly held to play a flatter shot or downward shot. This sudden stopping of the force stresses the inside of the elbow. Coaches too experience this especially if they do a lot of underarm multi-feeding - fast drives and flicks. • Posterior tendentious Pain on the back tip of the elbow. This is not the result of poor technique but too much extension of the elbow especially in overhead shots.

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Back injuries They happen because of weak muscles in the abdominal and back and also poor flexibility. This very common among tall players and who go to the extremes to take a round the head shot; eg Mia Audina

Cramps

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They are temporary spastic dysfunction of the skeletal muscle. They happen because of

o o o o

heredity fatigue injury to the overused muscle loss of fluid in heaty conditions

How to prevent cramps? o o o o o adequate conditioning expose to hot environment keep cool – use wet towel hydrate before, during and after training or match eat potassium rich food; eg banana, potatoes

What to do when a cramp occurs? o o o o o Increase fluid intake [ add a little salt ] Stretch and massage the muscle Cool the muscle by icing Slow down activity involving the muscle Use moderate compression

Abrasions

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They are due to abrasion against floor. These are superficial injuries to the skin.

What to do? o o o Clean and remove all dirt by using clean running water with antiseptic For mild abrasions leave it open For bigger abrasions place non stick sterile dressing

Blisters this occur due to increased friction and pressure in contact with the equipment - like the racket and shoes. Blisters are an accumulation of fluid under the skin that are painful and untreated leads to infection.

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What to do? o o o Break-in new shoes and apply vaseline to friction areas Keep blister clean to protect from infection If necessary puncture blister with sterile needle and tape up area

Reducing the chance of injury One way is through adequate preparation of the body before activities and after activities.

Warm Up Warm-up is the process by which the body is both generally and sport specifically prepared to meet the demands of the particular exercise to follow. Warm muscles are more efficient as they contract more forcefully and stretch more readily. The duration of warm-up and stretching should be approximately 15-30 minutes. The effects could last up to 30-45 minutes. It is important to warm-up and stretch just prior to physical activity.

A typical warm-up might include:

• • • • • •

5-10 minutes of gentle rhythmical movements such as jogging, skipping Short stretches of about 15-30 seconds. 2-3 minutes of small movements of specific joints e.g. shoulder circles, hip forwards and backwards movements, pelvic rotations, arm and knee bends and trunk twists. Slightly longer stretches of 30 seconds each. 20-30 second stretches on “tight” muscles. Specific warm-up, e.g. shadow, shot warm up – such as drops and lifts, clears, etc before starting to play or practice.

Why Stretch? • • • • • • • it reduces muscle tension. prepares the player for physical activity prepares the player mentally for the sport it elongates the muscle and tendon fibres, thereby increases the range of motion help co-ordination by allowing for freer and easier movement good and regular stretching habit prevents injuries get to know the body better – its areas of strength and weakness.

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• •

promotes circulation feeling of well being – feels good

Guidelines for save stretching • • • • • • • • • warm-up prior to stretching always stretch before and after exercise stretch slowly and gently stretch through pain free range and do not overstretch stretches must be held for at least 15 seconds stretching must include both groups of muscles – agonist and antagonist. easy, slow relaxed breathing throughout the stretching process keep your mind on the area of stretching precede all training sessions with 15-20 minutes of stretching

Types of Stretching [ for sample diagrams on stretching refer to Physical Conditioning for Badminton ] • • • Static Stretching PNF [Proprioceptive Neuromuscular Facilitation] Ballistic Stretching

Cool down Cool down is the process by which the body is helped to gradually recover from exercise and adjust to rest. It helps to remove waste products [lactic acid] of exercise that have accumulated. Immediate response The first priority when treating any sports injury is to stop further damage. Before you start treating any injury first STOP and take account of what has occurred. Stop - Stop the injured person from moving. Consider stopping the sport or game if necessary. - Ask questions : o o o o o Observe what happened how did it happen what did it feel like where does it hurt have you injured this part before

Talk

- Look for things like swelling, bruising, deformity and tenderness.

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Prevent

- Prevent further injury.

Once you make sure the injury isn't life threatening, start treating the injury. The longer you wait, the worse it's going to be. Dealing with an injury to a muscle, tendon or ligament The best way to deal with an injury to a muscle, tendon or ligament is to follow the PRICER principle. If in doubt let a qualified person deal with it. It is important that a coach attend a first aid course in order to be prepared to deal with injured players.

PREVENTION REST ICE

- it is always advisable to seek all possible

ways and ensure that all safety steps have been taken to avoid the athlete from being injured.

- Place the athlete in a comfortable position,

preferably lying down. The injured part should be immobilised and supported. Any movement will promote bleeding.

- Apply ice for 20 minutes every 2 hours for

the first 48 hours. This reduces swelling, pain, muscle spasm, and secondary damage to the injured area. If ice or commercial cold packs are not available, cold water from the tap is better than nothing. Do not apply ice directly to skin as burns can occur.

COMPRESSION OMPRESSION ELEVATION
REFERRAL
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- Apply a firm, wide elastic bandage over a

large area covering the injured part, as well as above and below the injured part. This reduces bleeding and swelling, and provides support.

- Raise the injured area above the level of

the heart at all possible times. This reduces bleeding, swelling and pain. Refer the athlete to a qualified professional (eg doctor

or physiotherapist) for a complete diagnosis and ongoing care.

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