Dealing With and Preventing Injuries

Recovery Strategies

RECOVERY STRATEGIES Recovery strategies are critical components of any successful training program. They are also the least planned and underutilized ways to enhance performance. Recovery techniques maximize your body’s repair in preparation for your next match. Some tips on useful recovery strategies: 1. TRY ACTIVE RECOVERY – Easy, gentle movement improves circulation which helps promote […]

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Hydration & Nutrition

EAT WELL, DRINK WELL, PLAY WELL “Diet significantly influences athletic performance. An adequate diet, in terms of quantity and quality, before, during and after training and competition will maximise performance” (IOC Consensus Conference on Sports Nutrition Lausanne 1991) Hydration Tips for better drinking during football are: PRE-GAME • The hydration process should start at least […]

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Dealing with Corked Muscles

A cork or as it is more formerly known a muscle contusion is a common occurrence in many sports, especially contact sports such as football, rugby and basketball. Contusions occur when a direct blow or repeated blows from a blunt object strike part of the body, or from a fall onto a hard surface. When […]

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Dealing with Calf Strains

Dealing with Calf Strains The calf muscles (gastrocnemius and soleus) run down the back of the lower leg from the back of the knee to the back of your heel. Injuries to the calf are common in sports involving running, acceleration or changes in direction such as football, basketball and hockey. Injury can also occur […]

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Prevention of Running Injuries

Prevention of Running Injuries Although running is undoubtedly one of the best ways to keep fit, as a ‘high impact’ activity, ironically it can lead to all manner of injuries. In fact, up to 70% of runners develop an injury to some degree every year.  The good news is that most running injuries are preventable. […]

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Dealing with Hamstring Strains

Hamstring injuries are common in sports involving sprinting, especially hockey and football. The hamstring muscles run down the back of the leg from the pelvis to the back of your knee.  An injury can range from minor strains to total rupture of the muscle. Early treatment of a pulled hamstring can help to speed recovery […]

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Dealing with Ankle Sprains

Dealing with Ankle Sprains Ankle sprains are one of the most common sports injuries in football. A sudden jolt or twist can overstretch and tear the supporting ligaments of the joint. Early treatment of a sprained ankle can help to speed recovery and minimize the symptoms. Symptoms The symptoms of ankle sprain include: Swelling, the […]

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Dealing with Achilles Tendonitis

Achilles tendonitis, or more accurately Achilles tendonopathy, is an irritation of the large tendon in the back of the ankle. Achilles tendonopathy is a common overuse injury that tends to occur in running and jumping sports like football and basketball. Symptoms Symptoms of Achilles tendonopathy: Patients will usually experience pain generally about 5cm above the […]

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Dealing with Osgood-Schlatter Disease

Dealing with Osgood-Schlatter Disease Osgood-Schlatter disease is a very common cause of knee pain in children and young athletes usually between the ages of 11 and 14. It occurs due to a period of rapid growth, combined with a high level of sporting activity. These changes result in a pulling force from the patella (knee […]

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Dealing with Sever’s Disease

Dealing with Sever’s Disease Sever’s disease or calcaneal apophysitis is a very common cause of heel pain in children and adolescent athletes. It is most common between the ages of 8-14 years of age, especially during a period of rapid growth, combined with a high level of sporting activity. Sever’s disease is more likely in […]

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