What are the risk factors for developing an overuse injury?

Risk factors include recent growth spurts, year-round training without rest, improper technique on ice or off – ice, improperly fitting skates or shoes, and improper off – ice training surfaces.

What can be done to prevent overuse injuries in a year-round sport such as figure skating? 

1)  The American Academy of Pediatrics recommends a yearly physical for pediatric athletes. 

2)  In addition to the yearly physicals, all competitive skaters’ training should follow a periodization schedule of training to allow for structure and cycling of training intensity, duration, and frequency.  The US Figure Skating Association’s website contains information on periodization.

3)  All competitive athletes should be involved in a well structured off – ice program that includes regular assessments and regular supervised training sessions mixed with independent training sessions.

With proper training cycles, proper supervision, routine assessments, and immediate treatment of sore areas the risk of overuse injuries can be decreased.  If you suspect you or your skater have an overuse injury see your sports medicine professional right away.

Being able to identify signs and symptoms of an overuse injury is important.  Pain that seems to have started without a cause, pain that worsens with activity, and pain that has lasted more than 1-2 weeks could be signs of an overuse injury.  Another sign of overuse is a decrease in performance.  An example would be the inability to accomplish an exercise or on- ice skill or element that was once no problem for the figure skater to do.  The number one cause of overuse injuries is training errors such as an abrupt change in workout intensity, duration, or frequency. 

What should be done if you think you have an overuse injury?

1)  Pain should not be ignored. 

2)  Painful areas should be iced. 

3)  Pain lasting more that two weeks should be evaluated by a sports medicine physician. 

4)  Medication should not need to be taken in order for a child to participate in practice or competition.

Recognizing the signs and symptoms of a potential overuse injury is the first step in addressing the problem.  Seek out a qualified sports medicine professional who can help you treat the current symptoms as well as address the causes so you can prevent the overuse injury from returning.  In my next article we’ll discuss risk factors and prevention of overuse injuries.

Did you know that about 50% of all figure skating injuries are due to overuse?  What is an overuse injury?  An overuse injury is generally an injury that develops over time.  This is in contrast to an injury that is due to a specific event such as a fall or a twisting injury.  Overuse injuries have several causes but boil down to the concept that:

The mechanical stress to a tissue is too strong or too repetitive for that tissue to handle. 

This results in inflammation, pain, tissue injury, decrease tissue tolerance to mechanical stress which leads to more inflammation, pain, etc., etc.  Overuse injuries can be seen as a process.  At first the symptoms are minor and may even be barely perceptible.  When the mechanical stress on the specific tissue continues, the symptoms will increase.  If the tissue continues to be stressed beyond its ability to handle that stress, significant injuries such as stress fractures or premature growth plate closure can occur. 

It is important to be able to identify signs, symptoms and risk factors of overuse injuries.  Stay tuned in for future posts!!

Congratulations to all Upper Great Lakes Figure Skaters for a great 2010 regional competition.  For those who have made it through, a double congratulations to you.  Keep up the hard work of your in season off – ice training.

For those of you who didn’t make it through you will begin your active rest season.  This is the four-week time period during which you take 1-3 weeks off from skating and you also significantly decrease the intensity of any off – ice activity.  The primary objective of this active rest period of time is rest and recovery.  This an excellent time to have any injuries, however mild they seem, evaluated and treated.  Any off – ice activity or exercising should be mild and very different from what you normally do.  A few examples of different activities might be swimming and rock climbing.

You also need to be planning the next year of off – ice training.  I recommend having an off – ice coach/trainer who will change and progress your programs based on the timing of the season and the results of your assessments.  Always discuss your plans with your on ice head coach!

Again, congratulations to all UGL competitors and good luck next season!!

The leaves are about to start to change and most of us will put away the clubs for a while and dream of better shots next season.  Instead of dreaming of better shots why don’t you do something about it.  What can you do this winter to potentially golf better next year?  Improve club head speed, improve control, or improve consistency are a couple of ideas? 

Strength and conditioning for golfers is not a new idea, most of the pros do it as well as nearly all collegiate players, so why don’t you?  Consider this, chest strength and total body rotational power were found to be significantly correlated with improved club head speed in experienced male golfers. (1)  An off season strength and conditioning routine can improve chest strength and total body rotation power. 

There are plenty of resources on the web, in the bookstore, and at many fitness centers that can guide you in your training.  Your success is dependant on deciding which approach is right for you.  If you are a self learner and very self motivated you may find you will succeed on your own using a book or website as your guide.  You may prefer to have an expert progress your routine in which case you will benefit from working at a fitness center with a strength and conditioning specialist who specializes in golf fitness.

However you intend to improve your strength and conditioning you have to remain consistent with your participation.  You must also progress your exercises throughout the off season.  This will keep you from getting bored and will allow your body to adapt to training as it prepares for next year’s golf season.

 So how well will you golf next season?

Bryan

1.  Gordan BS, Moir GL, Davis SE, Witmer CA, Cummings DM.  An investigation into the relationship of flexibility, power, and strength to club head speed in male golfers.  J Stength Cond Res. 2009;23:1606-1610.

With summer off-ice training ( ie preseason) entering it’s final stages, skaters should be getting pretty strong and pretty tired.  For the UGL region there is about 6 weeks left of preseason and 8 weeks left until UGLR in Hoffman Estates.  Training has been dynamic with high intensity and low volume and therefore very taxing on the skater’s body.  It is very important to remember these three bits of advice:

1.  get plenty of sleep even with school starting 9-11 hours is typical

2.  make sure you stick with proper nutrition: fuel your workouts

3.  make sure you begin to taper your workouts 2-3 weeks prior to regionals

Remember the idea is to peak at your qualifying competition, not to be burned out!

Presented by:

Skating Council of Illinois

Chicago-area members of US Figure Skating National Sports Science and Medicine Network

 Date

July 18, 2009

Time

9:30am-2:00pm (1/2 hr. lunch break)

 Location

Park Ridge – Olympic Room

 Registration fee: $50

Limited to: First 100 registrants

 Event Agenda

 9:15-9:30- check in

 9:30-9:45- Get the Edge: Benefits of Sports Science and Medicine for Figure Skating Athletes    

Dr. Christine Lawless

Member- US Figure Skating National SSM Network,

Team Physician for US Figure Skating World Team Tokyo 2007, and Chair Sports Science and Medicine Committee 2007-2008

 9:45-10:15-      Essentials of Strength & Conditioning for the Figure Skating Athlete

                        Bryan Ryndak PT, MHS, OCS, CSCS

                        Member- US Figure Skating National SSM Network

 10:15-10:45-    Practical Nutrition for the Figure Skating Athlete

                        Pat Sutor MS, RD, LDN

                        Member- US Figure Skating National SSM Network

10:45-10:50-    Break

 10:50-11:20-    Figure Fours and Six Packs: Lower abdominal strengthening and hip joint stretching                    

Linda Tremain PT, ATC

Member- US Figure Skating National SSM Network

 11:20-11:50-    Functional Stretching and Movement for Figure Skaters

Heidi Barnett PT, DPT

Member- US Figure Skating National SSM Network

 11:50-12:20-    Lunch

 12:20-12:50-    Injuries and Medical Issues in Figure Skaters:          

Injuries: Shortening the Time from Injury to Recovery                     

Dr. Craig Westin 

Member- US Figure Skating National SSM Network

Orthopaedic Surgeon

Team Physician US Figure Skating   

                                    Non- musculoskeletal medical issues

Dr Lawless

 12:50-1:20-      The Mental Edge- off – ice training methods and on ice correlations

                        Debbie Stoery B.A. Psychology, Northwestern Univ

                        Member- US Figure Skating National SSM Network

                        Former Chair, PSA Sports Science

 1:20-1:25-        Panel discussion: Handling Injury

FOR A REGISTRATION FORM PLEASE EMAIL ME AT PTMHS@COMCAST.NET OR CALL ME AT 630-295-9990

Injuries to golfers generally involve the back, the elbow, and lead shoulder.  Pro golfers generally have more overuse injuries than amateur golfers.  Amateur golfers also have overuse injuries but are often related to slight flaws in their swing as well as differences in their mechanics.

The performance of low back muscles and abdominal muscles is different in injured players than non injured players.  Having a regular routine of abdominal strengthening is important even for the amateur golfer.  The velocity of trunk motion during the swing is very high and has to be controlled by the muscles of the back and abdomen.  Controlling acceleration and deceleration is imperative in preventing injury to the golfer much like in the arm of a baseball pitcher.  Working on straight abdominal crunches, diagnol crunches, and side to side crunches are a great start.  However, progression must also be made otherwise your body gets used to the same exercises over time. 

Flexibility is often less in amateur golfers.  Shoulder, trunk and leg flexibility are important areas to stretch. There are several types of stretching: static stretch, dynamic stretch, and hold-relax stretching are a few.  A sports medicine professional can teach you the best way to stretch your body.  Having an assessment can help you identify the areas that need the most work and how to work on those areas safely.

Players who engage in an dynamic warm up of at least ten minutes are less likely to be injured.  The purpose of a warm up is to prepare your body for activity and that is done by raising your body temperature and moving your muscles, tendons, and joints through their full available motion.  A warm up is not the time to be working on increasing your flexibility.  A dynamic warm up generally means that you are moving around to stretch and raise your body temperature rather than standing in place doing static stretches.  Working with a sports medicine professional can also help you develop a dynamic warm up that is specific to your needs as far as flexibility issues and movement patterns.  Generally, jumping jacks, lunge walks with trunk twists, hip swings in all four directions, arm circles, and horizontal arm flaps are dynamic motions that when done in a controlled manner can be used as part of your warm up.  Hold-relax stretches for the forearm, shoulder, trunk, and legs can be added in as well to aid in your warm up.

Reducing the risk of injury and improving your performance on the golf course are the goals of your golf fitness program.  Consistency, instruction, and progression are important components to your fitness program.  Nothing beats that feeling you have when you step up to the first tee just as the sun is coming up, smell the damp grass, and knowing you’ve been working on your golf fitness program and your partner hasn’t.

Who woulda thought?

Posted using ShareThis

Generally speaking, if you’ve made it to Junior National’s this year you are in the middle of your early off – season period of the year.   As we know off – season doesn’t mean off the ice or off from training.  If you are returning from Nationals last month you will have started your active rest period.

During this period Junior National competitors should be focusing on fundamental or basic strength work for large and small muscle groups with body weight or light weight.  Your body needs a break from the high intensity complex training it was doing during the season and pre-season.  Now is also the time to push your flexibility, work on non plyometric jump work, improve your cardiac conditioning, and have physical therapy.  New training techniques can also be introduced in this early off – season of training.  The Vertimax and the Off – Ice Edge are two excellent pieces of equipment that are great to start during this period of training.  It is absolutely imperative that you make sure you work with a qualified off – ice trainer so you can correctly periodize your training for this next season.

For information on off – ice training options visit www.ryndakphysicaltherapy.com/Figure_Skaters.html