Prevention and Treatment Prevention and Treatment Bryce Compton, MS, LAT, ATC Certified Athletic Trainer Injury Occurrence in Basketball Injury Occurrence in Basketball In a Recent Study by the SAFE KIDS In a Recent Study by the SAFE KIDS Campaign, More Than 200,000 Children Ages Campaign, More Than 200,000 Children Ages 5 5- -14 Were Treated in a Hospital Emergency 14 Were Treated in a Hospital Emergency Room for Basketball Related Injuries. Room for Basketball Related Injuries. Most Common Most Common Injuries in Basketball Injuries in Basketball 16.2% 16.2% 13.3% 13.3% Strains Strains 44.2% 44.2% 44.6% 44.6% Sprains Sprains 19.6% 19.6% 26.5% 26.5% General General Trauma Trauma Females Females Males Males Injury Injury Injury Occurrence in Basketball Injury Occurrence in Basketball 8.8% 8.8% 12.2% 12.2% Face/Scalp Face/Scalp 11.2% 11.2% 11.5% 11.5% Forearm/Wrist/ Forearm/Wrist/ Hand Hand 13% 13% 10.3% 10.3% Knee Knee 16.6% 16.6% 14.7% 14.7% Hip/Thigh/Leg Hip/Thigh/Leg 36% 36% 38.3% 38.3% Ankle/Foot Ankle/Foot Females Females Males Males Injury Injury Basketball Injuries Basketball Injuries Traumatic Overuse Traumatic Injuries Traumatic Injuries Sudden Onset of Sudden Onset of Injury. Injury. Mechanism of Injury Mechanism of Injury is Usually Known. is Usually Known. Usually a Clear Usually a Clear Indication of an Indication of an Inflammatory Inflammatory Process. Process. 2 Inflammatory Signs Inflammatory Signs Redness. Redness. Heat. Heat. Pain. Pain. Swelling. Swelling. Loss of Function. Loss of Function. Common Traumatic Common Traumatic Injuries in Basketball Injuries in Basketball Head Injuries. Head Injuries. Concussions. Concussions. Shoulder Injuries. Shoulder Injuries. Dislocations. Dislocations. Instability. Instability. Hand and Wrist Injuries. Hand and Wrist Injuries. Knee Injuries. Knee Injuries. Ligament Sprains. Ligament Sprains. Meniscal Injuries. Meniscal Injuries. Ankle and Foot Injuries. Ankle and Foot Injuries. Sprains. Sprains. Fractures. Fractures. Grade 1 Concussions Grade 1 Concussions Symptoms: Symptoms: Transient Confusion. Transient Confusion. No Loss of No Loss of Consciousness. Consciousness. No Headaches. No Headaches. No Neurological No Neurological Symptoms. Symptoms. Symptoms Resolve Symptoms Resolve in Less Than 15 in Less Than 15 Minutes. Minutes. Grade 1 Concussions Grade 1 Concussions Management: Management: Remove from Remove from Contest. Contest. Examine Examine Immediately and at Immediately and at 5 5- -Minute Intervals. Minute Intervals. May Return if Post May Return if Post- - Concussive Concussive Symptoms Resolve Symptoms Resolve Within 15 Minutes. Within 15 Minutes. Grade 2 Concussions Grade 2 Concussions Symptoms: Symptoms: Transient Confusion. Transient Confusion. No Loss of No Loss of Consciousness. Consciousness. Mild Headache. Mild Headache. Amnesia. Amnesia. Light Light- -Headed. Headed. Unable to Concentrate or Unable to Concentrate or Focus. Focus. Symptoms do Not Symptoms do Not Resolve in Less Than 15 Resolve in Less Than 15 Minutes. Minutes. Grade 2 Concussions Grade 2 Concussions Management: Management: Remove From Remove From Contest and Disallow Contest and Disallow Return for That Day. Return for That Day. Examine Frequently Examine Frequently for Signs of Intra for Signs of Intra- - Cranial Pathology. Cranial Pathology. Physician Physician Management. Management. 3 Grade 3 Concussions Grade 3 Concussions Symptoms: Symptoms: Any Loss of Any Loss of Consciousness. Consciousness. Brief (Seconds). Brief (Seconds). Prolonged (Minutes). Prolonged (Minutes). Severe Neurological Severe Neurological Symptoms. Symptoms. Beware of Second Beware of Second Impact Syndrome. Impact Syndrome. Grade 3 Concussions Grade 3 Concussions Management: Management: Transport to the Transport to the Nearest Emergency Nearest Emergency by Ambulance if by Ambulance if Unconscious or if Unconscious or if Worrisome Signs are Worrisome Signs are Detected. Detected. Use Backboard and Use Backboard and Send to Emergency Send to Emergency Room. Room. Head Injury Take Head Injury Take Home Instructions Home Instructions Observe for 24 Observe for 24- -48 48 Hours. Hours. Symptoms to Be Symptoms to Be Observed. Observed. Management: Management: Head Injury Take Head Injury Take Home Instructions. Home Instructions.
Head Injury Take Home Instructions
Head injuries are among the most feared of all sporting injuries. The vast majority of head injuries are minor; however, the potential for serious injury is always present. The following recommendations can help prevent a seemingly minor injury frombecoming a life threateninginjury.
If any of the following symptoms are present 24-48 hours after a head injury, the athlete should be takenimmediatelyto your family physician or to anemergency room:
Severe headaches (deep throbbing) Dizziness or loss of coordination Temporaryloss of memory/mental confusion/disorientation Ringingof the ears (tinnitus) Blurredor double vision (diplopia) Unequal pupil size No pupil reaction to light Nausea and/or vomiting Slurredspeech Convulsions or tremors Excessive sleepiness or grogginess Clear fluid fromthe nose and/or ears Decreased pulse rate Gradual increase inbloodpressure Numbness or paralysis (partial or complete) Difficulty beingaroused
Management Instructions:
Check breathing rate, heart rate, skin color and other symptoms every two hours Awaken the athlete everytwo hours to check their condition Allowthe athlete to consume only clear liquids for eight hours Do not allow the athlete to take any medications in the initial 24 hours following the injury unless directed by a physician. Certain medications may thin the blood that could increase the severity of the injury. Theymay also mask the symptoms of a serious head injury If there is a question at any time concerning the well-being of the athlete, seek medical attention immediately Shoulder Dislocations Shoulder Dislocations Traumatic Injury. Traumatic Injury. Falling Directly on the Falling Directly on the Shoulder or Shoulder or Outstretched Arm. Outstretched Arm. Obvious Deformity. Obvious Deformity. Do Not Attempt to Do Not Attempt to Reduce. Reduce. Treat as a Medical Treat as a Medical Emergency and Refer to Emergency and Refer to a Physician. a Physician. Shoulder Dislocations Shoulder Dislocations Treatment: Treatment: Non Non- -Surgical. Surgical. Rest. Rest. Sling for 3 Weeks. Sling for 3 Weeks. Control Inflammation. Control Inflammation. Manual Therapy. Manual Therapy. Modalities. Modalities. Rehabilitation. Rehabilitation. Surgical. Surgical. Severe Cases. Severe Cases. If Fractures are Present. If Fractures are Present. Shoulder Dislocations Shoulder Dislocations 4 Shoulder Instability Shoulder Instability Loosening of the Loosening of the Connective Tissue Connective Tissue Surrounding the Shoulder Surrounding the Shoulder J oint. J oint. Recurrent Subluxation of Recurrent Subluxation of the Humeral Head. the Humeral Head. Athlete will Complain of the Athlete will Complain of the Shoulder Coming Out of Shoulder Coming Out of Place. Place. Can be Traumatic or Can be Traumatic or Overuse Injury. Overuse Injury. Shoulder Instability Shoulder Instability Treatment: Treatment: Non Non- -Surgical. Surgical. Rest. Rest. Control Inflammation. Control Inflammation. Modalities. Modalities. Rehabilitation. Rehabilitation. Rotator Cuff and Rotator Cuff and Scapular Stabilizers. Scapular Stabilizers. Surgical. Surgical. When Therapy is Not When Therapy is Not Successful. Successful. Shoulder Instability Shoulder Instability Hand and Wrist Injuries Hand and Wrist Injuries Types: Types: Sprains. Sprains. Fractures. Fractures. Dislocations. Dislocations. Tendon Injuries. Tendon Injuries. Hand and Wrist Injuries Hand and Wrist Injuries Mechanism: Mechanism: Contact. Contact. Getting Hit Directly on Getting Hit Directly on the Hand and Wrist. the Hand and Wrist. Falling and Landing with Falling and Landing with the Hand and Wrist in a the Hand and Wrist in a Awkward Position. Awkward Position. Having the Ball Hit the Having the Ball Hit the Hand, Wrist, or Fingers Hand, Wrist, or Fingers in an Awkward Position. in an Awkward Position. Hand and Wrist Injuries Hand and Wrist Injuries Signs and Symptoms: Signs and Symptoms: Mild to Sharp Pain. Mild to Sharp Pain. Mild to Moderate Mild to Moderate Swelling. Swelling. Discoloration and Discoloration and Bruising. Bruising. Inability to Move the Inability to Move the Hand, Wrist, and/or Hand, Wrist, and/or Fingers Properly, Fingers Properly, Depending on Severity. Depending on Severity. Point Tender Over the Point Tender Over the Injured Area. Injured Area. 5 Hand and Wrist Injuries Hand and Wrist Injuries Treatment: Treatment: Non Non- -Surgical. Surgical. Brace or Cast. Brace or Cast. Rest. Rest. Control Inflammation. Control Inflammation. Modalities. Modalities. Rehabilitation. Rehabilitation. Surgical. Surgical. Depending on Severity. Depending on Severity. Depending on Bone Depending on Bone Displacement with Displacement with Fractures. Fractures. Hand and Wrist Injuries Hand and Wrist Injuries Knee Injuries Knee Injuries Ligament Injuries. Ligament Injuries. Anterior Cruciate. Anterior Cruciate. Posterior Cruciate. Posterior Cruciate. Tibial (Medial) Tibial (Medial) Collateral. Collateral. Fibular (Lateral) Fibular (Lateral) Collateral. Collateral. Meniscal Injuries. Meniscal Injuries. Anterior Cruciate Ligament Anterior Cruciate Ligament Anatomy: Anatomy: Connection Between Connection Between Anterior Tibia and Anterior Tibia and Posterior Femur. Posterior Femur. Function: Function: Prevents Rotational Prevents Rotational Movements About the Movements About the Knee. Knee. Prevents Anterior Prevents Anterior Translation of the Tibia Translation of the Tibia on the Femur. on the Femur. Anterior Cruciate Anterior Cruciate Ligament Injury Ligament Injury Mechanism: Mechanism: Contact. Contact. Getting Hit in the Back Getting Hit in the Back of the Knee While on of the Knee While on Full Body Weight. Full Body Weight. Non Non- -Contact. Contact. More Common. More Common. Usually Caused by a Usually Caused by a Deceleration, J ump Stop, Deceleration, J ump Stop, or Pivoting Motion. or Pivoting Motion. Anterior Cruciate Anterior Cruciate Ligament Injury Ligament Injury Signs and Symptoms: Signs and Symptoms: Pop Pop or or Snap Snap . . Immediate Swelling and Immediate Swelling and Pain. Pain. Unable to Continue Unable to Continue Participation. Participation. Requires Evaluation by a Requires Evaluation by a Physician. Physician. Possible Surgery. Possible Surgery. Treatment. Treatment. 6 Anterior Cruciate Anterior Cruciate Ligament Injury Ligament Injury Clinical Evaluation. Clinical Evaluation. Manual Muscle Manual Muscle Testing. Testing. Range of Motion Range of Motion Testing. Testing. Special Tests. Special Tests. Functional Testing. Functional Testing. Anterior Cruciate Anterior Cruciate Ligament Injury Ligament Injury MRI Evaluation. MRI Evaluation. ACL Injuries in Females ACL Injuries in Females Incidence: Incidence: Rate of Rate of Non Non- -Contact ACL Contact ACL Injuries in Injuries in Females Athletes Females Athletes is 2 to 1 Compared is 2 to 1 Compared to Male Athletes. to Male Athletes. ACL Injuries in Females ACL Injuries in Females Prevention: Prevention: Intrinsic Factors: Intrinsic Factors: Alignment. Alignment. Increased Q Increased Q- -Angle. Angle. J oint Laxity. J oint Laxity. Hormonal Effects. Hormonal Effects. Extrinsic Factors: Extrinsic Factors: Muscle Strength. Muscle Strength. Strengthen Hamstrings. Strengthen Hamstrings. Conditioning. Conditioning. Technique. Technique. Anterior Cruciate Anterior Cruciate Ligament Injury Ligament Injury Treatment: Treatment: Non Non- -Surgical. Surgical. Rest. Rest. Control Inflammation. Control Inflammation. Rehabilitation. Rehabilitation. Surgical. Surgical. ACL Reconstruction. ACL Reconstruction. Anterior Cruciate Anterior Cruciate Ligament Injury Ligament Injury Post Post- -Surgical Surgical Rehabilitation. Rehabilitation. Strengthen Knee Strengthen Knee Stabilizing Muscles. Stabilizing Muscles. Correct Muscular Correct Muscular Imbalances. Imbalances. Functional Activity. Functional Activity. Bracing. Bracing. Return to Activity. Return to Activity. 4 4- -6 Months Post 6 Months Post- -Surgery. Surgery. 7 Posterior Cruciate Ligament Posterior Cruciate Ligament Anatomy: Anatomy: Connection Between Connection Between Posterior Tibia and Posterior Tibia and Anterior Femur. Anterior Femur. Function: Function: Prevents Rotational Prevents Rotational Movement About the Movement About the Knee. Knee. Prevents Posterior Prevents Posterior Translation of the Tibia Translation of the Tibia on the Femur. on the Femur. Posterior Cruciate Posterior Cruciate Ligament Injury Ligament Injury Also Known as the Also Known as the Dashboard Injury Dashboard Injury . . Mechanism: Mechanism: Contact Injury. Contact Injury. Getting Hit on the Getting Hit on the Anterior Tibia, Usually Anterior Tibia, Usually with the Knee Bent. with the Knee Bent. Falling Directly on the Falling Directly on the Knee with the Knee Knee with the Knee Bent. Bent. Posterior Cruciate Posterior Cruciate Ligament Injury Ligament Injury Signs and Symptoms: Signs and Symptoms: Pain at the Time of Pain at the Time of Impact. Impact. Over Time, Develop Over Time, Develop Pain in the Calf Region. Pain in the Calf Region. Minor Swelling. Minor Swelling. Instability in the Knee. Instability in the Knee. Unable to Continue Unable to Continue Participation. Participation. Requires Evaluation by a Requires Evaluation by a Physician. Physician. Possible Surgery. Possible Surgery. Treatment. Treatment. Posterior Cruciate Posterior Cruciate Ligament Injury Ligament Injury Clinical Evaluation. Clinical Evaluation. Manual Muscle Manual Muscle Testing. Testing. Range of Motion Range of Motion Testing. Testing. Special Tests. Special Tests. Functional Testing. Functional Testing. Posterior Cruciate Posterior Cruciate Ligament Injury Ligament Injury MRI Evaluation. MRI Evaluation. Posterior Cruciate Posterior Cruciate Ligament Injury Ligament Injury Treatment: Treatment: Non Non- -Surgical. Surgical. More Common. More Common. Rest. Rest. Control Inflammation. Control Inflammation. Manual Therapy. Manual Therapy. Brace. Brace. Rehabilitation. Rehabilitation. Surgical. Surgical. Not Very Common. Not Very Common. PCL Reconstruction. PCL Reconstruction. 8 Medial Collateral Ligament Medial Collateral Ligament Anatomy: Anatomy: Made Up of 2 Bands. Made Up of 2 Bands. Deep Band Deep Band Connected Connected to the Medial Meniscus. to the Medial Meniscus. Superficial Band. Superficial Band. Function: Function: Prevents Medial Prevents Medial Translation of the Knee. Translation of the Knee. Prevents the Medial Prevents the Medial (Inner) Aspect of the (Inner) Aspect of the Knee J oint from Knee J oint from Widening fromStress. Widening fromStress. Medial Collateral Medial Collateral Ligament Injury Ligament Injury Mechanism: Mechanism: Contact Injury. Contact Injury. Getting Hit on the Getting Hit on the Lateral (Outside) Aspect Lateral (Outside) Aspect of the Knee With the of the Knee With the Knee Slightly Bent. Knee Slightly Bent. Deep Band is More Deep Band is More Prone to Injury First, Prone to Injury First, Which May Lead to Which May Lead to Medial Meniscal Medial Meniscal Damage Also. Damage Also. Medial Collateral Medial Collateral Ligament Injury Ligament Injury Classification: Classification: Grade I Sprain. Grade I Sprain. Grade II Sprain. Grade II Sprain. Grade III Sprain. Grade III Sprain. Medial Collateral Medial Collateral Ligament Injury Ligament Injury Grade I Sprain: Grade I Sprain: Stretching of the Stretching of the Ligament Fibers with Less Ligament Fibers with Less Than 10% Being Torn. Than 10% Being Torn. Mild Tenderness on the Mild Tenderness on the Inside of the Knee Over Inside of the Knee Over the Ligament. the Ligament. Usually No Swelling. Usually No Swelling. When the Knee is Bent to When the Knee is Bent to 30 Degrees and Force is 30 Degrees and Force is Applied to the Outside of Applied to the Outside of the Knee, Pain is Felt But the Knee, Pain is Felt But There is No J oint Laxity. There is No J oint Laxity. Medial Collateral Medial Collateral Ligament Injury Ligament Injury Grade II Sprain: Grade II Sprain: Greater Than 10% of the Greater Than 10% of the Ligament Fibers are Ligament Fibers are Torn. Torn. Significant Tenderness Significant Tenderness on the Inside of the Knee on the Inside of the Knee on the Medial Ligament. on the Medial Ligament. Some Swelling Seen Some Swelling Seen Over the Ligament. Over the Ligament. When the Knee is When the Knee is Stressed as for Grade 1 Stressed as for Grade 1 Symptoms, There is Pain Symptoms, There is Pain and Moderate Laxity in and Moderate Laxity in the J oint, Although the J oint, Although There is a Definite End There is a Definite End Point. Point. Medial Collateral Medial Collateral Ligament Injury Ligament Injury Grade III Sprain: Grade III Sprain: This is a Complete Tear This is a Complete Tear of the Ligament. of the Ligament. Pain can Vary and is Pain can Vary and is Sometimes Not as Bad Sometimes Not as Bad as That of a Grade 2 as That of a Grade 2 Sprain. Sprain. When Stressing the Knee When Stressing the Knee There is Significant J oint There is Significant J oint Laxity. Laxity. The Athlete May The Athlete May Complain of Having a Complain of Having a Very Wobbly or Very Wobbly or Unstable Knee. Unstable Knee. 9 Medial Collateral Medial Collateral Ligament Injury Ligament Injury Clinical Evaluation. Clinical Evaluation. Manual Muscle Manual Muscle Testing. Testing. Range of Motion Range of Motion Testing. Testing. Special Tests. Special Tests. Functional Testing. Functional Testing. Medial Collateral Medial Collateral Ligament Injury Ligament Injury Possible Referral for an MRI Evaluation. Possible Referral for an MRI Evaluation. Medial Collateral Medial Collateral Ligament Injury Ligament Injury Treatment: Treatment: Non Non- -Surgical. Surgical. Rest. Rest. Control Inflammation. Control Inflammation. Manual Therapy. Manual Therapy. Modalities. Modalities. Brace. Brace. Rehabilitation. Rehabilitation. Surgical. Surgical. Very Rare. Very Rare. Only for Severe Only for Severe Instability. Instability. Medial Collateral Medial Collateral Ligament Injury Ligament Injury Return to Activity: Return to Activity: Grade I: 1 Grade I: 1 - - 2 Weeks. 2 Weeks. Grade II: 2 Grade II: 2 - - 4 Weeks. 4 Weeks. Grade III: 4 Grade III: 4 - - 6 Weeks. 6 Weeks. Lateral Collateral Ligament Lateral Collateral Ligament Anatomy: Anatomy: Connection Between the Connection Between the Femur and the Head of Femur and the Head of the Fibula. the Fibula. Not Connected to the Not Connected to the Meniscus. Meniscus. Function: Function: Prevents Lateral Prevents Lateral Translation of the Knee. Translation of the Knee. Prevents the Lateral Prevents the Lateral (Outer) Aspect of the (Outer) Aspect of the Knee J oint fromOpening Knee J oint fromOpening or Gapping. or Gapping. Lateral Collateral Lateral Collateral Ligament Injury Ligament Injury Mechanism: Mechanism: Contact Injury. Contact Injury. Not Nearly as Common Not Nearly as Common as MCL Injury. as MCL Injury. Direct Impact to the Direct Impact to the Inner Surface of the Inner Surface of the Knee J oint. Knee J oint. Due to the Nature of the Due to the Nature of the Injury, ACL and PCL Injury, ACL and PCL Ligaments May Also Ligaments May Also Become Damaged. Become Damaged. 10 Lateral Collateral Lateral Collateral Ligament Injury Ligament Injury Classification: Classification: Grade I Sprain. Grade I Sprain. Grade II Sprain. Grade II Sprain. Grade III Sprain. Grade III Sprain. Lateral Collateral Lateral Collateral Ligament Injury Ligament Injury Grade I Sprain: Grade I Sprain: Stretching of the Stretching of the Ligament Fibers with Less Ligament Fibers with Less Than 10% Being Torn. Than 10% Being Torn. Mild Tenderness on the Mild Tenderness on the Outside of the Knee Over Outside of the Knee Over the Ligament. the Ligament. Usually No Swelling. Usually No Swelling. When the Knee is Bent to When the Knee is Bent to 30 Degrees and Force is 30 Degrees and Force is Applied to the Inside of Applied to the Inside of the Knee, Pain is Felt But the Knee, Pain is Felt But There is No J oint Laxity. There is No J oint Laxity. Lateral Collateral Lateral Collateral Ligament Injury Ligament Injury Grade II Sprain: Grade II Sprain: Greater Than 10% of the Greater Than 10% of the Muscle Fibers are Torn. Muscle Fibers are Torn. Significant Tenderness Significant Tenderness on the Outside of the on the Outside of the Knee on the Lateral Knee on the Lateral Ligament. Ligament. Some Swelling Seen Some Swelling Seen Over the Ligament. Over the Ligament. When the Knee is When the Knee is Stressed, There is Pain Stressed, There is Pain and Moderate Laxity in and Moderate Laxity in the J oint, Although the J oint, Although There is a Definite End There is a Definite End Point. Point. Lateral Collateral Lateral Collateral Ligament Injury Ligament Injury Grade III Sprain: Grade III Sprain: This is a Complete Tear This is a Complete Tear of the Ligament. of the Ligament. Pain can Vary and is Pain can Vary and is Sometimes Not as Bad Sometimes Not as Bad as That of a Grade 2 as That of a Grade 2 Sprain. Sprain. When Stressing the Knee When Stressing the Knee There is Significant J oint There is Significant J oint Laxity. Laxity. The Athlete May The Athlete May Complain of Having a Complain of Having a Very Wobbly or Very Wobbly or Unstable Knee. Unstable Knee. Lateral Collateral Lateral Collateral Ligament Injury Ligament Injury Clinical Evaluation. Clinical Evaluation. Manual Muscle Manual Muscle Testing. Testing. Range of Motion Range of Motion Testing. Testing. Special Tests. Special Tests. Functional Testing. Functional Testing. Lateral Collateral Lateral Collateral Ligament Injury Ligament Injury With Severe With Severe Damage, an MRI Damage, an MRI Evaluation May be Evaluation May be Necessary. Necessary. In Picture, Full Tear In Picture, Full Tear of ACL, PCL, and of ACL, PCL, and Lateral Collateral Lateral Collateral Ligament. Ligament. Medial Collateral Medial Collateral Ligament Intact. Ligament Intact. 11 Lateral Collateral Lateral Collateral Ligament Injury Ligament Injury Treatment: Treatment: Non Non- -Surgical. Surgical. Rest. Rest. Control Inflammation. Control Inflammation. Manual Therapy. Manual Therapy. Modalities. Modalities. Brace. Brace. Rehabilitation. Rehabilitation. Surgical. Surgical. With Grade III Sprains. With Grade III Sprains. If ACL and/or PCL are If ACL and/or PCL are Damaged as Well. Damaged as Well. Medial and Lateral Menisci Medial and Lateral Menisci Anatomy: Anatomy: Small Small C C Shaped Piece Shaped Piece of Cartilage Between the of Cartilage Between the Femur and Tibia. Femur and Tibia. One on the Medial One on the Medial Aspect and One on the Aspect and One on the Lateral Aspect of the Lateral Aspect of the Knee. Knee. Function: Function: Primarily Acts as a Primarily Acts as a Cushion Between the Cushion Between the Two Bones. Two Bones. Medial and Lateral Medial and Lateral Meniscal Injuries Meniscal Injuries Mechanism: Mechanism: Pieces of Cartilage Tear Pieces of Cartilage Tear and are Injured Usually and are Injured Usually if an Athlete Quickly if an Athlete Quickly Twists and Rotates the Twists and Rotates the Upper Leg While the Upper Leg While the Foot is Firmly Planted. Foot is Firmly Planted. Gradual Degeneration. Gradual Degeneration. Medial and Lateral Medial and Lateral Meniscal Injuries Meniscal Injuries Classification: Classification: Radial Tear. Radial Tear. Inside and Lateral Tear. Inside and Lateral Tear. Flap Tear. Flap Tear. Piece of the Torn Piece of the Torn Cartilage Flips Upward. Cartilage Flips Upward. Peripheral Tear. Peripheral Tear. Around the Outer Edge. Around the Outer Edge. Longitudinal Tear. Longitudinal Tear. Middle and Longitudinal Middle and Longitudinal Tear. Tear. Medial and Lateral Medial and Lateral Meniscal Injuries Meniscal Injuries Signs and Symptoms: Signs and Symptoms: Usually an Audible Usually an Audible Pop Pop or or Snap Snap . . Mild to Severe Pain Mild to Severe Pain Depending on the Extent Depending on the Extent of the Tear. of the Tear. Swelling is Common, Swelling is Common, But May Also Develop But May Also Develop After Several Hours. After Several Hours. Knee May Lock or Feel Knee May Lock or Feel Weak. Weak. Unable to Continue Unable to Continue Participation. Participation. Requires Evaluation by a Requires Evaluation by a Physician. Physician. Medial and Lateral Medial and Lateral Meniscal Injuries Meniscal Injuries Clinical Evaluation. Clinical Evaluation. Manual Muscle Manual Muscle Testing. Testing. Range of Motion Range of Motion Testing. Testing. Special Tests. Special Tests. Functional Testing. Functional Testing. 12 Medial and Lateral Medial and Lateral Meniscal Injuries Meniscal Injuries Possible Referral for an MRI Evaluation to See Possible Referral for an MRI Evaluation to See the Extent of the Tear. the Extent of the Tear. Medial and Lateral Medial and Lateral Meniscal Injuries Meniscal Injuries Treatment: Treatment: Non Non- -Surgical. Surgical. For Very Minor Tears For Very Minor Tears with Little to No with Little to No Symptoms Present. Symptoms Present. Rest. Rest. Control Inflammation. Control Inflammation. Manual Therapy. Manual Therapy. Modalities. Modalities. Brace. Brace. Rehabilitation. Rehabilitation. Medial and Lateral Medial and Lateral Meniscal Injuries Meniscal Injuries Surgical. Surgical. Partial Meniscectomy. Partial Meniscectomy. Much More Common. Much More Common. Repaired with Sutures. Repaired with Sutures. Occur Less Than 10% of Occur Less Than 10% of the Time. the Time. Ankle and Foot Injuries Ankle and Foot Injuries Types: Types: Sprains. Sprains. Fractures. Fractures. Ankle Sprains Ankle Sprains Most Common is an Most Common is an Inversion or Inward Inversion or Inward Stress. Stress. Least Common is an Least Common is an Eversion or Outward Eversion or Outward Stress. Stress. Can be Traumatic or a Can be Traumatic or a Chronic, Reoccurring Chronic, Reoccurring Injury. Injury. Ankle Sprains Ankle Sprains Signs and Symptoms: Signs and Symptoms: Mild Aching to Sudden Mild Aching to Sudden Pain. Pain. Swelling. Swelling. Discoloration. Discoloration. Inability to Move the Inability to Move the Ankle Properly. Ankle Properly. Pain in the Ankle Even Pain in the Ankle Even When You are Not When You are Not Putting Weight on It. Putting Weight on It. 13 Ankle Sprains Ankle Sprains Treatment: Treatment: Non Non- -Surgical. Surgical. Rest. Rest. Control Inflammation. Control Inflammation. Manual Therapy. Manual Therapy. Modalities. Modalities. Rehabilitation. Rehabilitation. Surgical. Surgical. In Recurrent Situations. In Recurrent Situations. Ankle Sprains Ankle Sprains Ankle and Foot Fractures Ankle and Foot Fractures Mechanism: Mechanism: Contact. Contact. Getting Stepped on the Getting Stepped on the Ankle or Foot. Ankle or Foot. J umping or Landing J umping or Landing Improperly. Improperly. Sudden Twisting, Sudden Twisting, Pivoting, or a J ump Stop Pivoting, or a J ump Stop Where the Ankle Gives Where the Ankle Gives Out. Out. Ankle and Foot Fractures Ankle and Foot Fractures Signs and Symptoms: Signs and Symptoms: Mild to Sharp Pain. Mild to Sharp Pain. Mild to Moderate Mild to Moderate Swelling. Swelling. Discoloration and Discoloration and Bruising. Bruising. Inability to Move the Inability to Move the Ankle, Foot, and/or Toes Ankle, Foot, and/or Toes Properly, Depending on Properly, Depending on Severity. Severity. Point Tender Over the Point Tender Over the Injured Area. Injured Area. Ankle and Foot Fractures Ankle and Foot Fractures Treatment: Treatment: Non Non- -Surgical. Surgical. Brace or Cast. Brace or Cast. 4 4- -6 Weeks of 6 Weeks of Immobilization. Immobilization. Control Inflammation. Control Inflammation. Modalities. Modalities. Rehabilitation. Rehabilitation. Surgical. Surgical. Depending on Severity. Depending on Severity. Depending on Bone Depending on Bone Displacement with Displacement with Fractures. Fractures. Ankle and Foot Fractures Ankle and Foot Fractures 14 When to Seek Medical Attention When to Seek Medical Attention for a Traumatic Injury for a Traumatic Injury Swelling About a Swelling About a J oint. J oint. Inability to Move a Inability to Move a J oint. J oint. Decreased J oint Decreased J oint Motion. Motion. ACL When to Seek Medical Attention When to Seek Medical Attention for a Traumatic Injury for a Traumatic Injury Obvious Deformity. Obvious Deformity. Inability to Walk or Inability to Walk or Bear Weight on a Bear Weight on a J oint. J oint. Treatment of Traumatic Injuries Treatment of Traumatic Injuries Treat the Treat the Inflammatory Inflammatory Process: Process: Rest. Rest. Ice. Ice. Compression. Compression. Elevation. Elevation. Seek Medical Help if Seek Medical Help if Necessary. Necessary. Return to Play Following a Return to Play Following a Traumatic Injury Traumatic Injury Pain Free. Pain Free. Normal Range of Normal Range of Motion. Motion. Normal Strength. Normal Strength. Able to Run. Able to Run. Able to J ump and Pivot. Able to J ump and Pivot. Able to PerformSport Able to PerformSport Specific Activities. Specific Activities. Characteristics of Characteristics of Overuse Injuries Overuse Injuries Gradual Insidious Gradual Insidious Onset. Onset. No History of Trauma. No History of Trauma. Typically No Indication Typically No Indication of a Major of a Major Inflammatory Process. Inflammatory Process. Usually the Result of Usually the Result of Repetitive Activity. Repetitive Activity. Causes of Overuse Causes of Overuse Injuries in Basketball Injuries in Basketball Strength Imbalances. Strength Imbalances. Strength Deficits. Strength Deficits. Flexibility Deficits. Flexibility Deficits. Training Errors. Training Errors. Inherent Risk of Inherent Risk of Sport. Sport. Biomechanical Biomechanical Considerations. Considerations. 15 Progression of Progression of Overuse Symptoms Overuse Symptoms Pain After Sporting Activities. Pain After Sporting Activities. Pain with Sporting Activities but Pain with Sporting Activities but with No with No Decrease in Performance. Decrease in Performance. Pain During Sporting Activities Pain During Sporting Activities with with Decreased Performance. Decreased Performance. Unable to Perform Sporting Activities. Unable to Perform Sporting Activities. Pain During Everyday Activities. Pain During Everyday Activities. Common Overuse Injuries Common Overuse Injuries Patellar Tendinitis Patellar Tendinitis ( ( J umper J umper s Knee s Knee ). ). Shin Splints. Shin Splints. Stress Fractures. Stress Fractures. Achilles Tendinitis. Achilles Tendinitis. Plantar Fasciitis. Plantar Fasciitis. Patellar Tendinitis Patellar Tendinitis Inflammation and Irritation Inflammation and Irritation of the Patellar Tendon. of the Patellar Tendon. Overuse Injury that is Overuse Injury that is Usually Caused by Sports Usually Caused by Sports that Involve J umping that Involve J umping Activities and Changing Activities and Changing Directions. Directions. With Repeated Strain, With Repeated Strain, Micro Micro- -Tears and Collagen Tears and Collagen Degeneration Occur in the Degeneration Occur in the Tendon. Tendon. Patellar Tendinitis Patellar Tendinitis Classification: Classification: Grade I. Grade I. Pain Only After Training. Pain Only After Training. Grade II. Grade II. Pain Beforeand After Pain Beforeand After Training, But Eases Up Once Training, But Eases Up Once Warmed Warmed- -Up. Up. Grade III. Grade III. Pain During Training Which Pain During Training Which Limits Performance. Limits Performance. Grade IV. Grade IV. Pain During Everyday Pain During Everyday Activities. Activities. Patellar Tendinitis Patellar Tendinitis Signs and Symptoms: Signs and Symptoms: Pain Directly Over the Pain Directly Over the Tendon. Tendon. Point Tender Over the Point Tender Over the Tendon. Tendon. Pain with Activities, Pain with Activities, Especially with J umping Especially with J umping and Kneeling. and Kneeling. Less Common, Swelling Less Common, Swelling Around the Tendon. Around the Tendon. Patellar Tendinitis Patellar Tendinitis Treatment: Treatment: Rest. Rest. Anti Anti- -Inflammatory Inflammatory Medication. Medication. Stretching. Stretching. Cross Friction Cross Friction Massage. Massage. Ice Treatments. Ice Treatments. Cho Cho- -Pat Straps and Pat Straps and Brace. Brace. 16 Shin Splints Shin Splints Also Known as Medial Also Known as Medial Tibial Stress Syndrome. Tibial Stress Syndrome. Overused and Damaged Overused and Damaged Extensor Muscle or Tendon. Extensor Muscle or Tendon. Inflammation of the Tibial Inflammation of the Tibial PeriosteumSheath. PeriosteumSheath. Stress Fracture of theTibia. Stress Fracture of theTibia. Chronic Compartment Chronic Compartment Syndrome. Syndrome. Shin Splints Shin Splints Symptoms: Symptoms: Pain Over the Inside Distal Pain Over the Inside Distal Tibia. Tibia. Pain at the Start of Pain at the Start of Exercise, Which Often Exercise, Which Often Eases as the Session Eases as the Session Continues. Continues. Pain Returns After Activity Pain Returns After Activity and May be Worse the and May be Worse the Next Morning. Next Morning. Minor Swelling. Minor Swelling. Lumps and Bumps. Lumps and Bumps. Pain with Stretching the Pain with Stretching the Extensor Muscles. Extensor Muscles. Shin Splints Shin Splints Treatment: Treatment: Rest. Rest. Ice and Cold Therapy. Ice and Cold Therapy. Stretch the Muscles of Stretch the Muscles of the Lower Leg. the Lower Leg. Correct Muscular Correct Muscular Imbalance. Imbalance. Wear Shock Absorbing Wear Shock Absorbing Insoles. Insoles. Heat After Acute Stage. Heat After Acute Stage. See a Physician. See a Physician. Stress Fractures Stress Fractures One of the Most Common One of the Most Common Injuries in Sports. Injuries in Sports. Overuse Injury. Overuse Injury. Occurs When Muscles Occurs When Muscles Become Fatigued and are Become Fatigued and are Unable to Absorb Shock. Unable to Absorb Shock. Eventually, the Fatigued Eventually, the Fatigued Muscle Transfers the Muscle Transfers the Overload of Stress to the Overload of Stress to the Bone Causing a Tiny Crack Bone Causing a Tiny Crack Called a Stress Fracture. Called a Stress Fracture. Diagnosed with X Diagnosed with X- -Ray or Ray or Bone Scan. Bone Scan. Stress Fractures Stress Fractures Signs and Symptoms: Signs and Symptoms: Pain with Activity and Pain with Activity and When Putting Direct When Putting Direct Pressure Over the Pressure Over the Fracture Site. Fracture Site. Pain Subsides with Rest. Pain Subsides with Rest. Swelling, Bruising, and Swelling, Bruising, and Discoloration May Also Discoloration May Also Occur. Occur. Stress Fractures Stress Fractures Treatment: Treatment: Non Non- -Surgical: Surgical: Rest Rest 6 to 8 Weeks. 6 to 8 Weeks. Cast, Brace, or Shoe Cast, Brace, or Shoe Inserts if Necessary. Inserts if Necessary. Pain Medication. Pain Medication. Avoiding Activities that Avoiding Activities that Cause Pain or Discomfort. Cause Pain or Discomfort. Surgical: Surgical: If Fracture Does Not Heal If Fracture Does Not Heal Properly. Properly. 17 Stress Fractures Stress Fractures Prevention: Prevention: Set Incremental Goals. Set Incremental Goals. Increase Gradually. Increase Gradually. Cross Training. Cross Training. Maintain a Healthy Diet. Maintain a Healthy Diet. Use Proper Equipment. Use Proper Equipment. Proper Shoes. Proper Shoes. If Pain or Swelling Occurs, Discontinue Activity. If Pain or Swelling Occurs, Discontinue Activity. Recognize Symptoms Early, and Treat Appropriately. Recognize Symptoms Early, and Treat Appropriately. Achilles Tendinitis Achilles Tendinitis Inflammation, Irritation, Inflammation, Irritation, and Swelling of the and Swelling of the Achilles Tendon. Achilles Tendon. Symptoms: Symptoms: Pain in the Heel When Pain in the Heel When Walking or Running. Walking or Running. Achilles Tendon is Point Achilles Tendon is Point Tender. Tender. Tendon May be Swollen Tendon May be Swollen and Warm. and Warm. Achilles Tendinitis Achilles Tendinitis Treatment: Treatment: Rest. Rest. Anti Anti- -Inflammatory Inflammatory Medication. Medication. Ice. Ice. Cross Friction Cross Friction Massage. Massage. Rehabilitation. Rehabilitation. Plantar Fasciitis Plantar Fasciitis Irritation and Swelling Irritation and Swelling of the Thick Tissue on of the Thick Tissue on the Bottomof the Foot. the Bottomof the Foot. Most Common Among Most Common Among Runners and People Runners and People Who Wear Shoes with Who Wear Shoes with Inadequate Shock Inadequate Shock Absorption. Absorption. Plantar Fasciitis Plantar Fasciitis Symptoms: Symptoms: Develops Gradually. Develops Gradually. Sharp Pain in the Heel. Sharp Pain in the Heel. Affects J ust One Foot, Affects J ust One Foot, However it can Also However it can Also Occur Bilaterally. Occur Bilaterally. Worst with the First Few Worst with the First Few Steps After Awakening. Steps After Awakening. Can Also be Triggered Can Also be Triggered by Long Periods of by Long Periods of Standing or Getting Up Standing or Getting Up froma Seated Position. froma Seated Position. Plantar Fasciitis Plantar Fasciitis Treatment: Treatment: Anti Anti- -Inflammatory Inflammatory Medication. Medication. Physical Therapy. Physical Therapy. Stretches for the Calf Stretches for the Calf Muscles and Achilles Muscles and Achilles Tendon. Tendon. Strengthening the Strengthening the Lower Leg Muscles. Lower Leg Muscles. Massage. Massage. Night Splints. Night Splints. Orthotics. Orthotics. 18 Plantar Fasciitis Plantar Fasciitis Growth Injuries Growth Injuries in Young Athletes in Young Athletes Growth Plate Growth Plate Considerations. Considerations. Injuries: Injuries: Osgood Osgood- -Schlatter Schlatter s s Disease. Disease. Sever Sever s Disease. s Disease. Calcaneal Calcaneal Apophysitis. Apophysitis. Growth Injuries Growth Injuries in Young Athletes in Young Athletes Osgood Osgood- -Schlatter Schlatter s s Disease. Disease. Sever Sever s Disease s Disease Calcaneal Calcaneal Apophysitis. Apophysitis. Osgood Osgood- -Schlatter Schlatter s Disease s Disease Occurs Due to a Period of Occurs Due to a Period of Rapid Growth, Combined Rapid Growth, Combined with High Levels of with High Levels of Sporting Activity. Sporting Activity. Results in the Patellar Results in the Patellar Tendon Pulling on the Tendon Pulling on the Tibial Tuberosity Causing Tibial Tuberosity Causing Inflammation of the Bone. Inflammation of the Bone. CalciumForms on the CalciumForms on the Tibial Tuberosity Causing a Tibial Tuberosity Causing a Bony Growth. Bony Growth. Osgood Osgood- -Schlatter Schlatter s Disease s Disease Symptoms: Symptoms: Pain at the Tibial Pain at the Tibial Tuberosity. Tuberosity. Swollen or Inflamed Swollen or Inflamed Bump on the Tibial Bump on the Tibial Tuberosity. Tuberosity. Tenderness and Pain are Tenderness and Pain are Worse During and After Worse During and After Activity. Activity. Pain When Contracting Pain When Contracting the Quadriceps. the Quadriceps. Osgood Osgood- -Schlatter Schlatter s Disease s Disease Treatment: Treatment: Rest. Rest. Ice. Ice. Stretching. Stretching. Knee Brace. Knee Brace. 19 Sever Sever s Disease s Disease Calcaneal Apophysitis Calcaneal Apophysitis Most Common Cause of Most Common Cause of Heel Pain in Growing Heel Pain in Growing Athletes. Athletes. Due to Overuse and Due to Overuse and Repetitive Microtrauma Repetitive Microtrauma of Growth Plates of the of Growth Plates of the Calcaneus in the Heel. Calcaneus in the Heel. Most Common in Most Common in Children 9 Children 9 15 Years 15 Years Old. Old. Sever Sever s Disease s Disease Calcaneal Apophysitis Calcaneal Apophysitis Symptoms: Symptoms: Pain or Tenderness in the Pain or Tenderness in the Heel. Heel. Discomfort Upon Discomfort Upon Awakening, or When Awakening, or When Squeezing the Heel. Squeezing the Heel. Limping. Limping. More Severe Pain After More Severe Pain After Walking or Exercise, and Walking or Exercise, and Difficulty Walking. Difficulty Walking. Pain During Running Pain During Running and Sporting Activities. and Sporting Activities. Sever Sever s Disease s Disease Calcaneal Apophysitis Calcaneal Apophysitis Treatment: Treatment: Rest. Rest. Ice. Ice. Compression. Compression. Elevation. Elevation. Elevate the Heel. Elevate the Heel. Stretch the Hamstring Stretch the Hamstring and Calf Muscles 2 and Calf Muscles 2 3 3 Times a Day. Times a Day. Foot Orthotics. Foot Orthotics. Medication. Medication. When to Seek Medical Attention When to Seek Medical Attention for an Overuse Injury for an Overuse Injury If Symptoms are Present If Symptoms are Present with Everyday Activities. with Everyday Activities. If Symptoms are Severe If Symptoms are Severe Enough to Cause an Altered Enough to Cause an Altered Gait. Gait. If the Symptoms Diminish If the Symptoms Diminish After a Week of Activity After a Week of Activity Modification but Return Modification but Return Soon After the Athlete Soon After the Athlete Resumes His or Her Sport. Resumes His or Her Sport. Treatment of Overuse Injuries Treatment of Overuse Injuries Relative Rest. Relative Rest. Treat the Inflammatory Treat the Inflammatory Process. Process. Rest. Rest. Ice. Ice. Compression. Compression. Elevation. Elevation. Correct the Underlying Correct the Underlying Cause of the Injury! Cause of the Injury! Preventing Overuse Preventing Overuse Injuries in Basketball Injuries in Basketball Improve Strength. Improve Strength. Correct Muscular Correct Muscular Imbalances. Imbalances. Improve Flexibility. Improve Flexibility. Utilize Proper Utilize Proper Training Techniques. Training Techniques. Biomechanical Biomechanical Considerations. Considerations. 20 Rules of Strengthening Rules of Strengthening Light Resistance. Light Resistance. High Repetition. High Repetition. Emphasis on Endurance and Balance. Emphasis on Endurance and Balance. * Refer to Strengthening Exercise Hand Outs. * Refer to Strengthening Exercise Hand Outs. Strengthening Exercises Strengthening Exercises Weight Training Should Not Weight Training Should Not be Performed Until the be Performed Until the Athlete is 14 or Older. Athlete is 14 or Older. Emphasis in Basketball Emphasis in Basketball Should be on the Shoulder Should be on the Shoulder Girdle, Trunk, Core, and the Girdle, Trunk, Core, and the Stabilizers of the Knee and Stabilizers of the Knee and Ankle. Ankle. See Basketball See Basketball Strengthening Hand Outs. Strengthening Hand Outs. Strengthening Exercises Strengthening Exercises When is it Safe for Kids When is it Safe for Kids to Perform Strengthening? to Perform Strengthening? Free Weights and Free Weights and Machines Machines Not Until Not Until 14 or Older. 14 or Older. Strength Training Using Strength Training Using Own Body Weight or Own Body Weight or Resistance Tubing. Resistance Tubing. Emphasize Proper Emphasize Proper Technique and Safety. Technique and Safety. Make Exercises Sport Make Exercises Sport Specific. Specific. Benefits of Strength Benefits of Strength Training For Kids Training For Kids Increase Your Child's Muscle Strength and Endurance. Increase Your Child's Muscle Strength and Endurance. Help Protect Your Child's Muscles and J oints FromInjury. Help Protect Your Child's Muscles and J oints FromInjury. Improve Your Child's Performance in Nearly Any Sport. Improve Your Child's Performance in Nearly Any Sport. Strengthen Your Child Strengthen Your Child s Bones. s Bones. Help Promote Healthy Blood Pressure and Cholesterol Levels. Help Promote Healthy Blood Pressure and Cholesterol Levels. Boost Your Child's Metabolism. Boost Your Child's Metabolism. Help Your Child Maintain a Healthy Weight. Help Your Child Maintain a Healthy Weight. Improve Your Child's Self Improve Your Child's Self- -Esteem. Esteem. Flexibility Flexibility Ability to Move a Body Part Through Ability to Move a Body Part Through Normal Motion Against Minimal Normal Motion Against Minimal Resistance. Resistance. A Stretching Program is Important in A Stretching Program is Important in Injury Prevention. Injury Prevention. 21 Stretching Guidelines Stretching Guidelines Precede Stretching Program Precede Stretching Program with a General Warm with a General Warm- -Up. Up. PerformStatic Stretching PerformStatic Stretching Holding Each Stretch for Holding Each Stretch for 15 15- -20 Seconds. 20 Seconds. PerformEach Stretch 3 PerformEach Stretch 3- -5 5 Times. Times. Do Not Bounce. Do Not Bounce. See Basketball Stretching See Basketball Stretching Hand Out. Hand Out. Basketball Warm Basketball Warm- -Up Up The Purpose of a Proper Warm The Purpose of a Proper Warm- -Up is to Prepare for Up is to Prepare for the Sport by Raising the Body Temperature, the Sport by Raising the Body Temperature, Optimizing Performance, and Preventing Injury. Optimizing Performance, and Preventing Injury. Warm Warm- -up Activities Consist of General Running up Activities Consist of General Running Activities and Stretching Exercises. Activities and Stretching Exercises. As the Participant As the Participant s Skill Requirements Increase, the s Skill Requirements Increase, the Time Allotted for Warm Time Allotted for Warm- -Up Activities Increases and Up Activities Increases and the Exercises are More Specific. the Exercises are More Specific. See Basketball Warm See Basketball Warm- -Up Hand Out. Up Hand Out. Stretching Exercises Stretching Exercises Stretching Exercises Stretching Exercises Proper Training Techniques Proper Training Techniques Begin Slowly. Begin Slowly. Progress Gradually. Progress Gradually. The #1 Cause of Injury The #1 Cause of Injury is Doing Too Much, is Doing Too Much, Too Soon. Too Soon. The Tissues of the Body The Tissues of the Body can Adapt if Change is can Adapt if Change is Gradual. Gradual. Biomechanical Considerations Biomechanical Considerations Pronated Foot Supinated Foot Pronated Foot Supinated Foot Flat Feet Flat Feet High Arch High Arch 22 Foot Biomechanics Foot Biomechanics Recommendations Recommendations Flat Feet: High Arch: Flat Feet: High Arch: Need Support. Need Shock Need Support. Need Shock Absorption. Absorption. Return to Play Following Return to Play Following an Overuse Injury an Overuse Injury Pain Free. Pain Free. Normal Range of Normal Range of Motion. Motion. Normal Strength. Normal Strength. Able to Run. Able to Run. Able to J ump and Pivot. Able to J ump and Pivot. Able to PerformSport Able to PerformSport Specific Activities. Specific Activities. Dehydration Dehydration Affects Performance in Less Than 1 Hour of Affects Performance in Less Than 1 Hour of Exercise. Exercise. Dehydration of J ust 1 Dehydration of J ust 1- -2% of the Athlete 2% of the Athlete s s Body Weight can Negatively Influence Body Weight can Negatively Influence Performance. Performance. Dehydration of More Than 3% of the Athlete Dehydration of More Than 3% of the Athlete s s Body Weight Increases an Athlete Body Weight Increases an Athlete s Risk of s Risk of Heat Illness. Heat Illness. Dehydration Dehydration Warning Signs: Warning Signs: Thirst. Thirst. Irritability. Irritability. Headache. Headache. Weakness. Weakness. Dizziness. Dizziness. Cramps. Cramps. Nausea. Nausea. Decreased Performance. Decreased Performance. What to Drink During Exercise What to Drink During Exercise Water is the Best Replacement in Most Cases. Water is the Best Replacement in Most Cases. If Exercise Lasts More Than 45 Minutes or is Intense, If Exercise Lasts More Than 45 Minutes or is Intense, a Sports Drink Should be Provided During the a Sports Drink Should be Provided During the Session. Session. Use Sports Drinks Containing Carbohydrates. Use Sports Drinks Containing Carbohydrates. The Carbohydrate Concentration in the Ideal Fluid The Carbohydrate Concentration in the Ideal Fluid Replacement Solution Should be 6 Replacement Solution Should be 6- -8% (g/100ml). 8% (g/100ml). Fluids Containing Low Sodiumare Beneficial to Fluids Containing Low Sodiumare Beneficial to Increasing Thirst as Well as Offsetting the Amount Increasing Thirst as Well as Offsetting the Amount Lost in Sweat. Lost in Sweat. Cool Beverages at Temperatures of 50 Cool Beverages at Temperatures of 50- -59 Degrees 59 Degrees Fahrenheit are Recommended. Fahrenheit are Recommended. What NOT to Drink What NOT to Drink During Exercise During Exercise Fruit J uices, Carbohydrate Gels, Sodas, and Fruit J uices, Carbohydrate Gels, Sodas, and Sports Drinks That Have Carbohydrate Levels Sports Drinks That Have Carbohydrate Levels Greater Than 8%. This Affects Fluid Greater Than 8%. This Affects Fluid Absorption. Absorption. Beverages Containing Caffeine, Alcohol, and Beverages Containing Caffeine, Alcohol, and Carbonation Because They can Dehydrate the Carbonation Because They can Dehydrate the Body. Body. 23 Hydration Tips Hydration Tips Drink According to a Drink According to a Schedule Based on Schedule Based on Individual Needs. Individual Needs. If You are Thirsty, You If You are Thirsty, You are Already Dehydrated. are Already Dehydrated. Drink Before, During, Drink Before, During, and After Practices and and After Practices and Games. Games. Fluid Guidelines Fluid Guidelines Before Exercise: Before Exercise: Drink 17 Drink 17- -20 Ounces of Water or Sports Drink 2 20 Ounces of Water or Sports Drink 2- -3 3 Hours Before Exercise. Hours Before Exercise. Drink Another 7 Drink Another 7- -10 Ounces of Water or Sports 10 Ounces of Water or Sports Drink 10 Drink 10- -20 Minutes Before Exercise. 20 Minutes Before Exercise. Fluid Guidelines Fluid Guidelines During Exercise: During Exercise: Drink Early Drink Early - - Even Minimal Dehydration Even Minimal Dehydration Compromises Performance. Compromises Performance. In General, Drink at Least 7 In General, Drink at Least 7- -10 Ounces of Water 10 Ounces of Water or Sports Drink Every 10 or Sports Drink Every 10- -20 Minutes. 20 Minutes. Fluid Guidelines Fluid Guidelines After Exercise: After Exercise: Within 2 Hours of Exercise, Drink Enough to Within 2 Hours of Exercise, Drink Enough to Replace Any Weight Loss fromExercise. Replace Any Weight Loss fromExercise. Drink Approximately 20 Drink Approximately 20- -24 Ounces of Water or 24 Ounces of Water or Sports Drink Per Pound of Weight Loss. Sports Drink Per Pound of Weight Loss. * Refer to Hydration and Fluid Replacement * Refer to Hydration and Fluid Replacement Guidelines Hand Out. Guidelines Hand Out. Thank You Thank You