Injury Prevention ~ What’s All The Fuss?

Are injury prevention programs all they crack up to be?

Injury prevention programs (IPP) or performance enhancement programs (PEP) have become quite the vogue topic in physiotherapy and exercise science over the last 12 -18 months but what are they all about?

Sport and exercise has been shown to have great benefits physically and mentally, with the aim to not only improve health but reduce risk of disease. However, with increased exposure to sport there comes the negative side of injury. Whether it be football or netball, boot camps or cross fit people continue to get injured.

Direction change sports such as football, AFL and netball have all been shown to have higher incidence of ligament damage, such as a sprained ankle or ruptured ACL as well as higher incidence of muscle injuries. In fact, research shows that there are two very high-risk groups to ACL injury. These are females aged 14-18 years and males aged 19-25 years. At Jubilee Sports Physiotherapy we are unfortunately seeing these trends.

Now we are not trying to scare people and stop them playing sport, rather the opposite. We want to encourage people to continue playing the sports they love. But can we make ourselves less likely to get injured? The short answer is Yes! And this is where injury prevention programs come in.

What is an injury prevention program?

An IPP is a group of exercises designed to prepare the body mentally and physically for performance with the aim of reducing the incidence and severity of injury. As the saying goes ‘Prevention is better than Cure.’ These programs are designed specifically for the chosen sport with focus on training specific muscle groups and movement patterns required. They are also designed to improve neuromuscular control. Neuromuscular control is the unconscious trained response of a muscle to a signal regarding dynamic joint stability.

These programs are generally performed two to three times per week as part of the warm-up during a normal training session or game. They involve very little equipment, other than those needed during the training session and can be performed in a short period of time, usually 15-20 minutes.

IPP have been designed for various sports including football (soccer), AFL and netball.

Do Injury Prevention Programs work?

Over the last 5- 10 years various programs have been designed to help with injury reduction. One of the most commonly known programs is the FIFA 11+. This is a program created by a group of FIFA medical experts designed to specifically warm-up and prepare footballers (soccer) for a game. It has created different versions to cater to adolescents, adults and referees. The FIFA 11+ is to be performed 2-3 times per week as the warm-up before training and games.

Recent studies on the effectiveness of the FIFA 11+ have come back quite positive. Teams that performed the FIFA 11+ at least twice per week had 37% fewer training injuries and 29% fewer match injuries. Severe Injuries were reduced by almost 50%. Studies have also shown that the FIFA 11+ can reduce the risk of ACL injury by more than 45%. In a social/amateur men’s AFL team, a twice weekly IPP performed during pre-season and throughout the regular season saw a reduction in total knee injuries by 50% and all lower limb injuries by 22%.

Injury prevention programs aren’t only used to prevent injury they enhance performance too, which can be a great selling point to the adolescent athletes. As mentioned earlier, 14- 18-year females and 19-25-year males are at high risk to ACL injury but it is often these age groups who think are bulletproof, making their compliance low. This is where the performance enhancement program (PEP) comes into play. If the athlete can see that they will run faster or jump higher there is a greater chance they will want to perform the programs.

The FIFA 11+ has been shown to significantly improve balance, jumping and sprint performance measures. Furthermore, in a study of adolescent netball players, a 6-week Injury Prevention Program improved speed, agility, power and balance outcome measures verse those that didn’t complete the program (Hopper et al, 2017).

The research and statistics don’t lie. Injury prevention programs not only help to reduce injury across all sports they also improve performance.

If you would like more information on injury prevention programs for yourself or your club please feel free to contact Jubilee on (02) 9540 9400.

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Ashley Williams
Ashley Williams
10:55 03 Apr 24
best in the business the team here are the very best at their jobs
G G
G G
16:52 05 Mar 24
I came to Jubilee Sports Physio for help on how to exersise and get fit without injuring myself constantly.During my initial consultation Michael said, I was standing wrong, sitting wrong and exersises I did were not suitable for my body.After four sessions, 15 minutes of daily exercises in between and I can go on hikes, lift weights and feel many years younger.I now have the life I want and very grateful to Jubilee Sports Physio, for their professionalism from booking, greeting and being able to do all I want physically.I highly recommend Jubilee Sports
Lara Mangelli
Lara Mangelli
08:56 18 Dec 23
I would like to express my sincere appreciation for the exceptional care provided by Michael and James for attending to my son, both before and after his shoulder reconstruction. Michael and James' combination of kindness and professionalism played an important role in helping my son navigate through what was his first significant life challenge.They both demonstrated an unwavering commitment to my son's well-being, providing not only expert physiotherapy but also a level of compassionate support that went above and beyond.Thank you Jubilee team for your outstanding commitment to patient care. It's reassuring to know that professionals like Michael and James are dedicated to not just addressing physical challenges but also fostering a supportive and empathetic environment for individuals facing health setbacks. The receptions ladies were kind and helpful too.
Judith Gifford
Judith Gifford
06:00 18 Dec 23
Over a period of 4 years my husband and I have had the expertise and professionalism of Michael Gabriel and staff at Jubilee Sports Physiotherapy Each of our ageing conditions required commitment to exercises to improve. When the conditions were clearly explained we gained confidence and understanding of realistic outcomes. We feel very fortunate for all of our treatments..and highly recommend Michael and staff.
Georgia Manos
Georgia Manos
12:08 13 Dec 23
The whole Jubilee team is fantastic. They are professional, knowledgeable and have always gotten me back playing football as quick as possible!
Jordan Figon
Jordan Figon
06:36 13 Dec 23
The team at Jubilee have been looking after me for over 15 years. Specially Michael with the help of Kieran. They have rehabbed me through 4 major surgeries as well as long standing injuries. It is because of these guys, I am able to still be involved in the game I love, stretching my career out as long as possible. In addition, my whole family is part of the Jubilee family
David Washington
David Washington
05:02 13 Dec 23
I have relied on Michael Gabriel for my physiotherapy needs for a number of years now. His professional work has allowed me to continue to chase the love I have for outdoors recreation.
Luke Payne
Luke Payne
22:05 12 Dec 23
Michael and his team are the best. So professional and knowledgeable and have kept me moving for years.
Diane sutton
Diane sutton
21:58 12 Dec 23
I have been a patient of Jubilee Sports Physio for many years, being treated for various injuries & chronic conditions. Michael’s diagnostic skills are excellent. I can highly recommend this practice for their care, proficiency & friendliness.
Nicole Simpson
Nicole Simpson
10:53 12 Dec 23
Micheal has helped over the years to heal and help with my injuries.. The entire team gives a five star help. I can’t praise them enough…Thank you so much
Judy Andrews
Judy Andrews
10:26 12 Dec 23
Michael has treated me on a number of occasions. He is very professional and very easy to talk to. He obviously knows his stuff and never fails to set you on the right path with his treatments
BERGE GABO
BERGE GABO
09:28 12 Dec 23
"I have been going to Jubilee Physiotherapy for many years.Very professional from the receptionists to the principal Physioswith lots of experience and straight to the point thatsave time and money"
Corinne Favaloro
Corinne Favaloro
04:09 02 Nov 23
I have been attending Jubilee physio, on and off, for many years.In fact three generations of my family are presently receiving treatment there. I have had several of the physiotherapist at Jubilee work on different problems and have found them all to be professional, knowledgeable and very caring in their treatment.
Nicole Di noia
Nicole Di noia
22:19 01 Nov 23
Thorough, professional and passionate team of physiotherapists.
Steve Chidgey
Steve Chidgey
02:04 04 Jul 23
The the treatment I received for injury was first class. Caring, knowledgeable and highly professional. The electronic home exercising provided to me showed me the required exercises so I was not let to a piece of papers directing me. Loved the app. This physio is the best I have used. Highly recommended.
Margaret Peace
Margaret Peace
01:29 01 Jul 23
I have attended Jubilee Physiotherapy for many years and have always had a positive experience. The staff are professional and knowledgeable. I always feel comfortable and safe in their care.My therapist, Samuel Leslie, knew exactly how to treat my new neck issue. As a result, I have made a very good recovery.
Angelina Mastoris
Angelina Mastoris
23:09 01 Mar 23
The guys at Jubilee are amazing! Been going for a couple years and each time I’ve had a great experience. Massive shout out and thanks to our team Physio Sam for helping me with my rehab and recovery. He’s helped improve my overall game and has made me stronger than before. He’s a legend. Would highly recommend, overall fantastic experience!
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