Basic factor of prehab, injury management & rehab.

1. Joy Saha
Sports Physiotherapist- BKSP,
Regional Training Center - Dinajpur
Sports Safety & Injury Prevention

2. A Coach is a HERO to an Athlete

3. Sports Safety

5. These are general safety precautions to help prevent
sports injuries:
 Lack of education and awareness about safety precautions and potential injury
 Inappropriate or lack of equipment
 Poorly conditioned players
 Wear the right safety gear and equipment.
 Make sure the playing environment is well lit and appropriate for the sport in question.
 Enforce safety rules.
 Stay hydrated during and after sports.
 Take breaks while training and during games to prevent overuse injuries.

6. Protective Equipment
Helmet / Head guards / face mask
Mouth guards / Teeth guards
Proper under garments
Athletic supporter / cup
Shin guards
Shoe
Other sport specific protection devices
Eye protection
Ear guards
Surface

7. Injury Prevention

8. Prehabilitation
In any case, a prehab program should be a regular part of an athlete's training routine.
A prehab session could be:
Warm-up and cool down
A few exercises while resting or waiting a turn in practice
A detailed workout focusing on an athlete's weaknesses
A full workout for off days or active rest days
A mini workout for team travel and recovery days

9. Warm Up
Prevent Injury
Increase the rate of Energy production
Increase Reflexes
Increase Range Of Motion
Mentally Prepare for Exercise.
Improved coordination
Increased blood flow to the muscles
 A warm up generally consists of a gradual increase in Intensity in physical activity,
joint mobility exercise and stretching, following by the activity.

10. Warm Up
Increased relaxation and contraction
Decreased stiffness of muscles
Readies the body for activity
Increased speed of nerve impulses
Reduce injury risk by 50%.
“Warm ups should be Specific to the type of Exercise you are doing but
should be Full Body Warm Up even if you only plane to workout a few
Muscle Groups”

11. Training
Exercise intensity refers to how hard your body is working during physical activity.
More reps and sets, and it's an effective way to cut body fat and build muscle -
particularly for larger muscle groups
Volume
Intensity

12. Example

13. General TrainingSpecific Training
So Make a BALANCE

14. Cool Down
Benefits of Cool down
Returns the body temperature normal.
Fatigue is removed
Improved speed of recovery for the next training session or competition.
The act or an instance of allowing physiological activity to return to normal
gradually after strenuous exercise by engaging in less strenuous exercise.

15. Rehabilitation
Reduction of pain and swelling
Restoration of joint mobility & range of motion
Recovery of co-ordination
Recovery of muscle strength and endurance
Recovery of sport-specific technical
movements

16. LONG TERM ATHLETE
DEVELOPMENT

17. LTAD Framework
The 9 Stages include:
Active Start
Training to Train
Learning to Compete
Training to Compete
Learning to Win
Winning for a Living
Fundamental
Learning to Train
Active for Life

18. LONG TERM ATHLETE DEVELOPMENT
Active Start
Physical activity fun & an essential component of daily routine.
Fundamentals
To begin teaching agility, balance, coordination and speed (ABC’s).
Learning To Train
To continue to enhance ABC’s to develop overall sports skills.
To begin to integrate physical, mental, cognitive and emotional components within a well-
structured program.
 Training to Train
To develop endurance, strength and speed • To develop athletics-specific skills and fitness.
Males 0-6, and • Females 0-6
Males 6-9 and • Females 6-8
Males 9-12, and • Females 8-11
Males 12-16, and • Females 11-15

19. Learning to Compete (“Challenge of Competition”)
To develop event specific area physical preparation
To implement event area specialization
Training to Compete (“HEAT OF THE BATTLE”)
To optimize event specific preparation for competition
To conduct event-specific testing and monitoring
Learning to Win (“Consistent Performance”)
To maximize event specific preparation for high performance results
Winning for a Living (“Performing when it Counts”)
To maximize of training, competition and recovery
Activities in support of a professional athletics career
Active for Life (“Dealing with Adversity”)
To make preparations for their integration into society
Males 16-18 + & Females 15-17 +
Males 18-21 +/-, & Females 17-21 +/-
Males 20-23 +/-; & Females 20-23 +/-
Males 23+/-; & Females 23 +/-
Males any age & Females any age

20. Load Management
Age
Sex Physical Fitness
Mental Strength
Sex

21. Examples
Assessment Day After 1 week

22. Examples
Osgood–Schlatter Syndrome
Risk factors:
Age
Over stress
Overuse

23. Examples

24. Acclimatization
Factors
 Height above 1500m (5000ft)
 Too hot and humidity
 Too cold
 Mental stress and Anxiety

25. Combination
Prehab
Injuries
Rehab

26. Head Coach
TeacherStrength & conditioning coach
Sports Physiotherapist
Sports Physician
Sports Scientist
Assistant Coach
Team work to minimize injuries
Supporting Stuff

27. SUMMARY
“If Coaches who maintain all content's principles
and practices into their programming are more
likely to produce athletes who reach their full
athletic potential as well as experience success
against competitors from around the globe.”

28. Reference
https://www.youtube.com/watch?v=NAcMyn5Vsfc
https://www.physio-pedia.com/Osgood-Schlatter%27s_Disease
https://www.urmc.rochester.edu/encyclopedia/content.asp
x?contenttypeid=85&contentid=P00861
https://sportforlife.ca/long-term-development/

29. Questions?

30. Thanks to All
For your patience
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