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Common Injuries
3 main injuries
1. Elbow
2. Shoulder
3. Back
Elbow
Most common elbow injury medial epicondylitis or
throwers elbow
It is an overuse injury resulting from recurrent minor
strains of the ligament
Common in junior throwers and unskilled or untrained
athletes
Every javelin thrower will experience this injury at
some point, no matter what their age or skill level
Imperfect technique plays a major role in elbow
injuries
o Round arm
o Delivered by a short, quick jerk of the arm
Treatment options:
o Reduce intensity and frequency of throwing
o Complete rest
o Local anesthetic
o Hydrocortisone injections
Best way to prevent injury
o Correct technique
Other elbow injuries
o Ulnar neuritis
o Tendonitis
o Medial collateral ligament (instability, tear or
rupture)
o Avulsion fracture of the epicondyle
o Spurs or ossicles
Shoulder
Anterior humeral head displacement
Occurs due to excessive external rotation of the
shoulder during the throw without sufficient strength
and range of motion
throwers paradox
o the imbalance between shoulder mobility and
stability
2 treatment types
o non operative (4 phases)
1. reduction of pain and inflammation
2. initiation of a progressive strengthening
program
3. advanced strengthening
4. return to competitive throwing
o surgical
aimed at restoring the shoulder capsule
and surrounding musculature
Ways to prevent injury
o Increase shoulder strength
o Increase range of motion
o Correct technique
o Monitor volume of throws
Other shoulder injuries
o Abnormalities of the acromioclavicular joint
o Entrapment of the suprascapular nerve,
(proximal and distal)
o Snapping of the scapula
Back
Muscle strains
o Occur in the erector spinae
o Caused by a sudden violent exertion
o Best treatment is rest
Spondylolysis
o wear and tear
spondylolithesis
o Fatigue fracture that causes anterior sliding of
the vertebra
o Caused by alternating flexion, extension of the
lumbar area
o Range of treatment options (rest, physio, pain
killers, cortisone, back brace)
A high proportion of back injuries occur in training,
especially weights training
Lack of technique, supervision and the need to push
physical limits
Way to prevent injury:
o Correct throwing technique
o Increase core strength
o Correct weights training
o Athlete supervision
Prevention
Strength
The strength of the shoulder joint and shoulder girdle as a
whole is important in avoiding shoulder injuries when
throwing. All shoulder, chest and back muscles should be
strengthened in their respective groups, but should also
be strengthened together as a unit, as this is how they
work whilst throwing. Exercises using medicine balls are
great for increasing a players throwing strength. The
muscles should also be strengthened eccentrically (a
contraction where the muscle lengthens to control a
movement) as eccentric contraction occurs when
decelerating the arm during follow through. Catching
medicine balls in various ways and the use of resistance
bands are excellent for this.
Flexibility
The flexibility of the upper limb muscles can be important
in avoiding injury. The shoulder must pass through a full
range of motion when throwing and so being flexible will
help with being an efficient thrower. The more efficient the
throw, the less chance of injury.
Warm-up
Warming the arm, shoulder girdle, chest and back is
important before beginning a throwing session. A cardio
warm-up should be performed to increase core body
temperature and heart rate. This should be followed by
active stretches for the upper limb, such as shoulder
circles and shrugs. Always start with the smallest
movement and gradually increase the range as the
muscles warm-up and increase in elasticity. Static
stretches for the shoulder, upper back and chest can also
be used. Once a warm-up is completed, do not go full out
on your first throw! Start with low effort throws with an
emphasis on technique.
Injuries
Rotator cuff injuriesThe rotator cuff are a group of four
muscles which attach to the scapula (shoulder blade) and
help to stabilise the shoulder joint and produce rotation
movements. Any of the rotator cuff muscles can be torn
during a strong twisting motion, although the most
common are the supraspinatus and infraspinatus. Other
problems include tendonitis which is an overuse injuries
that develops gradually over a period of time. It presents
as pain in the shoulder, especially when lifting the arm out
to the side or rotating the shoulder. If left untreated this
can cause the tendon to rupture. Learn more about rotator
cuff injuries.
Shoulder instability
Repeated throwing year after year can cause the
ligaments surrounding the shoulder to stretch. If the
rotator cuff muscles are not strong enough to support the
shoulder it becomes lax and unstable. The symptoms of
pain and a lack of speed during the throw are symptoms
which are caused by the humerus slipping slightly off
centre during the throw. Rehabilitation to strengthen the
rotator cuff may be effective in less severe cases, but
surgery may be required. Learn more about shoulder
instability.
Javelin
When storing a javelin in a school environment it
should always be kept in a travelling tube. Students
should then carry this either in pairs, or over their
shoulder using the strap.
If taken out of the bag, and being carried by
students. The tail end should be held in the students
hand, while dragging the metal tip in the grass
(covering both ends)
When removing javelin from the ground after throw,
students should
a) Wait for the instruction of the teacher enter the
throwing area to remove the javelin
b) Cover the tail end with hand, slightly wiggle javelin
out, then push javelin forward until in upright
position, before removing from ground.
Ensure that the javelin is not wet
Ensure that no one is standing in front of the thrower
Ensure run up area is clear of foreign objects
Running Events
Hurdles
(Rycroft, 2016)