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Everyday Sports Injuries: The Essential Step-by-Step Guide to Prevention, Diagnosis, and Treatment PDF

274 Pages·2019·45.03 MB·English
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US_001_Half_Title.indd 1 16/08/18 10:39 AM US_002-003_Title_Page.indd 2 16/08/18 10:39 AM EVERYDAY SPORTS INJURIES US_002-003_Title_Page.indd 3 16/08/18 10:39 AM CONTENTS Senior Editors Gareth Jones, Ed Wilson Editors Marcus Hardy, David Summers, Joanna INTRODUCTION 6 Edwards, Nicola Munro Medical Editor Martyn Page US Editor Jill Hamilton BITTEN OR SWALLOWED 55 US Medical Consultant Eric N. Dubrow, MD TONGUE Senior Art Editors Gillian Andrews, Phil Gamble SPORTS IN PROFILE NECK STRAIN AND 56 Senior Designer Keith Davis WHIPLASH Production CDoenstigronlelersr BJoeann nMea Crclaursk, Tim Lane NECK NERVE INJURIES 58 Jacket Designer Mark Cavanagh COLLISION TEAM SPORTS 16 LOW BACK PAIN AND SCIATICA 60 ManMaagninagg iAnrgt Editor LSetep Ghrainffieth Fsarrow CONTACT TEAM SPORTS 18 SACROILIAC JOINT 62 Illustrators Philip Wilson, Debbie NET-BASED SPORTS 20 INFLAMMATION Maizels, Richard Tibbitts, BAT- AND CLUB-BASED 22 PIRIFORMIS SYNDROME 64 M Waikleke Gr,a Drlarnrden, M Ra. rk SPORTS COLLARBONE FRACTURE 66 Awuah, Debajyoti RACKET-BASED SPORTS 24 COLLARBONE JOINT 68 Dutta, Phil Gamble RUNNING 26 INJURIES This American Edition, 2019 WEIGHTLIFTING AND 28 ROTATOR CUFF INJURIES 70 First American Edition, 2010 POWERLIFTING SHOULDER JOINT 72 P 3u4b5l iHshueddso in tShtree Uetn, iNteedw S tYaotreks, bNye DwK Y Pourkb l1is0h0i1n4g COMBAT SPORTS 30 PAIN BOARD-BASED SPORTS 32 SHOULDER JOINT INJURIES 74 Copyright © 2010, 2019 Dorling Kindersley Limited DK, a Division of Penguin Random House LLC SKI-BASED SPORTS 34 SIMPLE RIB FRACTURE 76 19 20 02011 2–23 1234 1902 –9J a8n 7/2 60 159 4 3 2 1 SKATE-STYLE SPORTS 36 ELBOW BURSITIS 77 WATERCRAFT SPORTS 38 ELBOW TENDON INJURIES 78 All rights reserved. Without limiting the rights under the copyright SWIMMING-BASED SPORTS 40 HUMERUS FRACTURE 80 repserorvdeudc eadb,o svteo,r endo ipna ortr oinf trhoids upcuebdli cinatoio an rmetaryie bvael BICYCLING 42 FOREARM FRACTURES 82 system, or transmitted, in any form, or by any means EQUESTRIAN SPORTS 44 WRIST FRACTURES 84 o(tehlecrwtroisnei)c, ,w mithecohuat nthicea lp, rpiohro wtorcitotpenyi npge,r mreicsosirodnin ogf, tohre EXTREME SPORTS 46 WRIST DISLOCATION AND 86 Published in Great Bcoriptayinri gbhyt Doowrnlinerg. Kindersley Limited SPRAIN WRIST AND HAND TENDON 88 A catalog record for this book is available DISORDERS fro ISmBN th 9e7 L8i-b1r-a4ry6 5o4f -C8o0n55gr-e2ss. SPORTS INJURIES C MAERTPAACLA TRUPANLN FERLA SCYTNUDRREOME 901 Di tsoc lhaeimlp eyro:u T mhea kinef oinrfmoramtioend idne tchisisio bnoso akb iosu dte ysoigunre d HAND AND FINGER TENDON 92 health and ftness, and exercise/rehabilitation INJURY LOCATOR 50 INJURIES prporfeosgsriaomna. lI ta idsv nicoet finrotemn deodc taosr sa asnudb/sotirtu pthe yfosirc al CONCUSSION 52 FINGER FRACTURE AND 94 th meeradpicisatls p. Irfo yboleum su, sypoeuc st hyoul dh asvee ka nth ien jauprpy rorv oalt hoef r CHEEKBONE FRACTURE 53 DISLOCATION your physician and physical therapist before JAW FRACTURE AND 54 HIP FRACTURES 96 nboerg tinhne ianugt hanoyr, fnoormr a noyf oexner ceilse. iTnhveo lpvuedb linsh tehre, DISLOCATION TROCHANTERIC BURSITIS 98 propfrespsaiorantaiol and ovfi cthe ios rb soeorvki caeres teon gthaeg eindd iinv irdeunadl erreiandge r. HIP LABRAL TEARS AND FAI 100 For further safety advice, see p.272. DK books are available at special discounts when purchased in bulk for sales promotions, premiums, fund-raising, or educational use. For details, contact: DK Publishing Special Markets, 345 Hudson Street, New York, New York 10014 MEDICAL EDITOR Dr. Michael Peters is Consulting Medical Editor to the British Medical Association (BMA) and Director of the Doctors for Doctors Unit at the BMA, having previously worked as a General Practitioner. PUBIC BONE STRESS INJURY 102 FOOT LIGAMENT SPRAINS 156 GROIN STRAIN 104 MORTON’S NEUROMA 157 CONSULTANT EDITORS HERNIAS 106 METATARSAL FRACTURE 158 HAMSTRING INJURIES 108 TOE FRACTURE 159 Prof. Nicola Maffulli is the Center Lead and QUADRICEPS INJURIES 110 PLANTAR FASCIOPATHY 160 Professor at the Centre for Sports and Exercise PATELLA FRACTURE 112 Medicine at Queen Mary, University of PATELLAR DISLOCATION 114 London, Barts and The London School of PATELLOFEMORAL PAIN 116 Medicine and Dentistry, and was appointed SYNDROME as an Orthopedic Consultant in 1996. He TREATMENT & chairs the Scientifc Committee of the English PATELLAR BURSITIS 118 Football Association, and is an editorial board OSTEOCHONDRITIS 120 REHABILITATION member of 10 sports medicine journals. DISSECANS KNEE TENDON INJURIES 122 Dr. Stephen Motto is a Sports and Musculo- ANTERIOR CRUCIATE 124 FIRST AID skeletal Physician at London Bridge Hospital, LIGAMENT INJURY FIRST AID ESSENTIALS 164 Honorary Lecturer at the Centre for Sports and Exercise Medicine, Queen Mary, University of COLLATERAL LIGAMENT 126 MINOR INJURIES 165 London, and Clinical Tutor for the MSc in Sports INJURIES WOUNDS AND BLEEDING 166 and Exercise Medicine, University College, POSTERIOR CRUCIATE 128 ENVIRONMENTAL INJURIES 168 London. In his 20-year career, he has worked LIGAMENT INJURY BONES, JOINTS, AND MUSCLES 170 with the British International Rowing Team MENISCUS TEAR 130 THE UNRESPONSIVE CASUALTY 172 and was on the 1996 Olympics medical team. ILIOTIBIAL BAND SYNDROME 132 LOWER LEG FRACTURE 134 Mr. Panos Thomas is a Consultant Orthopedic CALF INJURIES 136 REHABILITATION EXERCISES Surgeon at the Whittington Hospital, London, SHIN SPLINTS 138 MOBILITY EXERCISES 174 Director of the MSc in Sports and Exercise COMPARTMENT SYNDROME 139 STRENGTH-TRAINING EXERCISES 192 Medicine at University College, London, and on the Executive of the British Orthopedic ACHILLES TENDON RUPTURE 140 STATIC-STRETCHING EXERCISES 240 Sports Trauma and Arthroscopy Association. ACHILLES TENDINOPATHY 142 PROPRIOCEPTION EXERCISES 246 He advises several professional soccer clubs ANKLE FRACTURE 144 PLYOMETRIC EXERCISES 254 and sports associations, and is editor of the sports ANKLE SPRAIN 146 TESTING EXERCISES 260 orthopedic section of the electronic NHS Library. HEEL BONE FRACTURE 148 RETROCALCANEAL BURSITIS 150 Scott Tindal is a physiotherapist and nutritionist TIBIALIS POSTERIOR 152 with 18 years of experience of working with TENDINOPATHY GLOSSARY 264 private clients and elite athletes, across a range of SINUS TARSI SYNDROME 153 INDEX 266 sports, including sailing, rowing, cricket, and rugby union at both club and national level. FOOT TENDON INJURIES 154 ACKNOWLEDGMENTS 272 Scott holds an MSc in Sports and Exercise Medicine from Queen Mary, University of London, a BSc in Physiotherapy from the University of Sydney, Australia, and a postgraduate diploma in Sports Performance Nutrition from the International Society of Sports Nutrition (ISSN). US_004-005_Contents.indd 5 11/10/18 11:46 AM 6 I N T R O D U C T I O N WHAT IS A SPORTS INJURY? Whether you are eager to boost your fitness, play What is a sports injury? competitively, or simply increase your general well-being, A sports injury is any form of stress placed upon your body there are many good reasons to take part in sports. While during athletic activity that prevents it from functioning to the benefits of any form of exercise should outweigh the the full, and which requires a period of recovery to allow risks, at some point most people will experience an injury your body to heal. It usually affects your musculoskeletal of some kind, ranging from minor strains and sprains to system—your bones, muscles, tendons, and cartilage— more serious injuries, such as dislocations and fractures. and often results in pain, swelling, tenderness, and the inability to use, or place weight on, the affected area. Identifying the problem Many minor injuries can be treated simply and effectively at Sports injuries can be divided into two types: acute, or home, while more serious injuries may require professional “traumatic,” injuries, which occur as the result of a specific help. Learning how to recognize the symptoms and identify impact or traumatic event; and chronic, or “overuse,” injuries, your injury will guide you toward the most appropriate which result from wear and tear on the body and occur over treatment, and, in turn, help you return to your chosen an extended period of time. Acute injuries include bone activity more quickly. fractures, muscle and tendon strains, ligament sprains, and bruising. They are common among players of collision or contact sports, such as football, soccer, and ice hockey. Chronic MOST COMMON SPORTS INJURIES injuries include tendinopathy, bursitis, and stress fractures; ■ G roin strains ■ Rotator cuff tendinopathy they are more common among participants in endurance sports, such as long-distance running, and in people who ■ S hin splints ■ T ennis elbow play individual sports involving repetitive movements, such as swimming, tennis, gymnastics, and weight lifting. ■ N eck strain ■ A nkle sprain ■ Lower back injury ■ R unner’s knee Understanding the causes There are a number of common risk factors that can lead to ■ P ulled muscles ■ A chilles tendinopathy sports injuries, ranging from the continual repetition of an action using a poor technique to wearing inappropriate ■ F ractured bones ■ K nee ligament rupture footwear. While accidents do happen, there are numerous ways that you can reduce your risk of sustaining an injury. US_006-007_Sports_Injuries.indd 6 04/09/18 3:27 PM W H A T I S A S P O R T S I N J U R Y ? 7 MOST COMMON CAUSES OF INJURY ANATOMY OF A SPORTS INJURY ■ F ailure to warm up, ■ P oor exercise technique, Muscles are tissues that can be contracted to produce force resulting in your muscles leading to overloading on and create motion. The skeletal muscle, which is attached to being less responsive and body tissues—especially and covers the skeleton, is prone to being strained or “pulled”— prone to strain. if carried out repeatedly. an injury that involves the tearing of the muscle fbers. ■ O vertraining, which ■ R ecurring injury, which Bones protect your internal organs and are connected increases the risk of can weaken your body and together by ligaments to form the skeleton. Bone fractures chronic injury by putting make it more susceptible and breakages often damage surrounding soft tissue. continuous pressure on to other injuries. your body. Joints are capsules—made of cartilage, bursae, ligaments, and ■ G enetic factors, which are tendons—that hold together two or more bones and facilitate ■ E xcessive loading on intrinsic (belonging to you) movement. Partial or full dislocation of the joints can occur. the body, which applies and infuence the shape forces to your tissues for and structure of your joints. Cartilage is a fbrous connective tissue that forms smooth which they are unprepared. surfaces over the ends of bones where they meet the joints, ■ M uscle weakness or allowing movement and absorbing impact and friction. Worn ■ N ot taking safety imbalance, which can or torn cartilage is a common side effect of joint injuries, and precautions, or ignoring lead to a loss of strength is commonly caused by trauma. the rules of a sports in your body. activity, increasing the Bursae are small sacs of fuid that reduce friction within some risk of an accident. ■ L ack of fexibility, which joints, and are usually located where muscles and tendons slide will decrease your range across bones. Bursitis is infammation due to overuse or infection. ■ A n accident, often the of motion and limit some result of an impact or of your body’s capabilities. Ligaments are fbrous, connective tissues that connect bones, collision, and usually providing stability within joints and limiting movement of the occuring suddenly. ■ J oint laxity (a condition limbs. An overstretched or torn ligament is known as a sprain. which, if you have it, you ■ I nappropriate equipment, should already be aware Tendons are fbrous, connective tissues that connect muscles so your body may not be of), which can make it to bones, and help produce movement by enabling force to be adequately supported or diffcult for you to control exerted on the bones. Tendons can be strained or ruptured, and protected from shock. and stabilize your joints. tendinopathy is pain caused by overuse or repetitive motion. US_006-007_Sports_Injuries.indd 7 16/08/18 10:39 AM 8 I N T R O D U C T I O N AVOIDING INJURY Depending on your age and basic level of health, CHOOSING THE RIGHT GEAR you should be able to enjoy exercise and sports to a fun and rewarding degree. The benefits of exercise are well Ill-ftting or unsuitable equipment increases the chances documented: improved cardiovascular health leads to of injury. Consider the following tips when buying your gear: a greater sense of psychological well-being and reduces Footwear should be suited to your chosen sport and must the risk of heart disease, high blood pressure, and high provide suffcient support and cushioning for your feet and cholesterol. However, regular exercise does carry the risk ankles. Seek a specialist’s advice regarding footwear that is of injury, so take steps to reduce the chances of suffering specifc to your sport, and always try before you buy. one in the first place, and familiarize yourself with first Clothing should be constructed from a material suited to aid in case injury strikes you or your teammates. the purpose, such as breathable fabric for warm-weather sports or insulated fabric for cold- and wet-weather sports. Assessing your fitness and tailoring your exercise You should always visit a physician for a medical checkup Sport-specifc equipment, such as rackets, skis, and bicycles, to assess how fit you are before you begin playing a new sahnodu sludi tbeed c tuos ytoomur- lfetvteld o tfo a yboiluitry b. ody’s dimensions and weight, sport. Starting from a low level of fitness, being overweight for your height, or having a preexisting medical condition or injury all increase the likelihood of your injuring yourself. Get in shape before starting a new sport and talk to strength—so different physiques and attributes may be a professional about the appropriate intensity, duration, suited to different sports. Seek professional advice on and frequency of activity for your level of fitness. the best activities for your sport, such as strength training, plyometric exercises, and circuit training, and learn the To maximize your performance, formulate a training correct technique for each exercise. Build up your regimen suited to the demands of your chosen sport. Each strength and stamina gradually. sport calls for certain fitness requirements—for example, long-distance running requires stamina and endurance, Resting and fueling your body while weight lifting necessitates a high level of muscle Allowing time for rest and recovery in your training program is just as important as the exercise itself. Any type KEY TRAINING TERMS of strenuous activity places physical stress upon the body, leading to minor tissue damage. When enough time is Weight: The weight to be lifted. allowed for your body’s natural repair processes to take place, these stresses actually stimulate the body to adapt Set: Groups of repetitions are organized into sets. You could, and recover, resulting in increased fitness. However, training for example, perform three sets of ten repetitions. too often prevents your body from recovering sufficiently, One-rep max (one-repetition maximum): The most impairing your fitness and increasing the likelihood of injury. weight you can lift in a single repetition of a given exercise. Avoid exercise altogether if you are already injured, or unwell or tired—or you may in fact delay your recovery. % one-rep max: The percentage of your one-rep max that a weight represents—if the maximum weight you can lift in one repetition is 220 lb (100 kg), a weight of 175 lb (80 kg) The final element of an effective exercise regimen is diet represents 80% of one-rep max. and nutrition, which should be tailored to the requirements of your training program. Glycogen is the fuel that your ROM (range of motion): The distance and angle a joint can body burns during exercise, so you should eat food rich be moved to reach its full potential. in complex carbohydrates, such as whole grain bread and pasta, in the hours prior to exercise. Small quantities of US_008_009_Injury_Prevention.indd 8 16/08/18 10:39 AM

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