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Injuries and Safety

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.

Glenoid labrum injuries


The glenoid labrum is a ring of cartilage which surrounds
the socket of the shoulder joint. It acts to increase the
depth of the socket and so stability of the shoulder joint.
The Bicep tendon attaches in part to the labrum and so
when throwing, a strong contraction of the biceps causes a
pull on the labrum which can result in a tear. Pain usually
presents on the 'cocking' phase and the follow through
phase, at the back of the shoulder. A torn labrum can
place extra strain on the rotator cuff and result in another
tear to one of these muscles. Find out more about labrum
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.

Collateral ligament injury


The medial collateral ligament is the ligament which runs
on the inside of the joint, connecting the humerus (upper
arm bone) and ulna (larger of the two forearm bones).
Injuries to this ligament sustained through throwing are
normally overuse injuries, caused by the repetitive
throwing action, as opposed to a direct rupture caused by
a force to the elbow. The ligament tends to become
stretched and then gradually tear a little more with each
throw, almost like a rope fraying. Pain will gradually
increase until throwing is no longer possible. Find out more
about collateral ligament injuries.

Golfers / throwers elbow


The muscles of the forearm which act to flex the wrist and
fingers attach to the medial epicondlye on the inside of
the elbow. Repetitive wrist flexion, pronation and gripping
are all important features of throwing activities. With
repetitive use, the common tendon of these muscles can
become inflamed and painful at the point where it
attaches to the bone. In severe cases the tendon may
develop small tears, although it rarely ruptures
completely. Learn more about golfers or throwers elbow.

Safety with Students and Equipment

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

Shot Put and Discus

When transporting shot puts and discus, always use a


carry trolley. This allows the teacher to easily know
the number of shot puts and discus they should have,
and ensure none are left on the oval
Students should always raise their hand to ask
permission to place their shot. Students should wait
for permission.
Before retrieving shot put or discus, students should
wait for permission from teacher to enter the
throwing area.
Ensure circle is dry and clear of foreign objects.
Ensure shot put and discuses are dry.
Ensure no one is standing in front of the thrower.

Horizontal Jump Events


Run up areas dry and clear of foreign objects
No-jump indicator board recesses are safely blocked
out
Athletes' footwear and protection are adequate
Platforms for skill work are large enough and strong
enough for their purpose
Other athletes do not encroach onto the runway
when in use
All landing areas (high jump, pole vault) should be
covered by a proper cover sheet. Size and density
should be adequate for the use to which they are
being put (i.e. heavier jumpers and those landing
from greater heights require thickest protection,
whilst those of inconsistent or long flight parabolas
require greatest area)
Elastic crossbars used in training lessen the risk of
injury and improve confidence - ensure uprights do
not topple if the athlete lands on the elastic crossbar
Do not use triangular crossbars for 'floppers'
Fibre-glass vaulting poles break if misused, therefore
always protect the distant end with a proper pole
'bung', hold it correctly, i.e. with the outside of its
natural bend top-left (at 11 o'clock or 300) in the
plant position. Avoid dropping it (arrange for people
to catch it after the vault). Do not leave it lying about
outside its tube for people to step on. Always use a
pole of the correct strength, according to the weight
of athlete using it and the amount of force that he
can put into it. A pole bending more than 90 is being
overstressed. Do not use a fibre-glass pole where
there is an old fashioned box with a vertical back

Running Events

Athletes wearing appropriate clothing and shoes -


jewellery removed or protected (studs)
Instill good lane discipline into your athletes
warm up only in the outer lanes
observe local 'fast lane' arrangements
do not hold 'conferences' on the track
be always considerate of the needs of other
track users
on completion of a run move out of the inside
lanes
Be conscious that grass and synthetic surfaces
become slippery in wet conditions
The infield is generally the only provision for throws
training. Instill a habit of not crossing the infield to
get from one side of the track to the other - even
when throwing is not taking place

Hurdles

Athletes wearing appropriate clothing and shoes -


jewellery removed or protected (studs)
Care should be taken to see that improvised
equipment of the types used particularly with novices
is safe
Hurdle top bar should be secure
They should be correctly placed relative to their use
with the counter-balance weights also relatively
correctly positioned
Hurdles should NEVER be crossed in the wrong
direction (i.e. from the landing side)

Macc, B. (2016). Track & field safety. Retrievd from:


http://www.brianmac.co.uk/safety.htm

(Rycroft, 2016)

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