Preventing Athletic Preventing Athletic Injuries Injuries Tony Milian, ATC, LAT Tony Milian, ATC, LAT Manager, Sports Medicine Manager, Sports Medicine [U18] Sports Medicine [U18] Sports Medicine Cooper City Optimist Lecture Cooper City Optimist Lecture February 16th, 2010 February 16th, 2010
42
Embed
Preventing Athletic Injuries Tony Milian, ATC, LAT Manager, Sports Medicine [U18] Sports Medicine Cooper City Optimist Lecture February 16th, 2010 Tony.
This document is posted to help you gain knowledge. Please leave a comment to let me know what you think about it! Share it to your friends and learn new things together.
Stretching:Stretching: the act of performing a particular the act of performing a particular exercise to improve joint range of motion. exercise to improve joint range of motion. European European College of Sports Sciences 2006.College of Sports Sciences 2006.
Static StretchingStatic Stretching: when a body part is taken to a : when a body part is taken to a point of mild discomfort and held for an amount of point of mild discomfort and held for an amount of time.time.
Dynamic Stretching/MovementsDynamic Stretching/Movements: movements that : movements that maximize active range of motion and elevate core maximize active range of motion and elevate core body temperature.body temperature.
• Journal of Strength and Conditioning 2005Journal of Strength and Conditioning 2005
3355
Static vs. DynamicStatic vs. Dynamic
Does static stretching prior to activity Does static stretching prior to activity achieve the goals of injury prevention and achieve the goals of injury prevention and performance enhancement?performance enhancement?
NONOResearch has shown that static stretching Research has shown that static stretching can be detrimental to performance and does can be detrimental to performance and does not lead to a decrease in injurynot lead to a decrease in injury
3366
Static vs. DynamicStatic vs. Dynamic• Study from the Journal of Strength and Conditioning, 2008Study from the Journal of Strength and Conditioning, 2008
24 Division I wrestlers were randomly assigned to 24 Division I wrestlers were randomly assigned to complete a 4 week Dynamic or Static warm up complete a 4 week Dynamic or Static warm up routine prior to their preseason practicesroutine prior to their preseason practices
11 performed the static warm up 11 performed the static warm up
13 performed the dynamic warm up13 performed the dynamic warm up
They were tested on med ball underhand throw, They were tested on med ball underhand throw, 300 yard shuttle, pull ups, push ups, sit ups, broad 300 yard shuttle, pull ups, push ups, sit ups, broad jump, 600 m run, sit to stand reach, trunk jump, 600 m run, sit to stand reach, trunk extension, quad and hamstring peak torque tests.extension, quad and hamstring peak torque tests.
3377
Static vs. DynamicStatic vs. Dynamic
• Results Dynamic GroupResults Dynamic GroupIncrease in quadriceps peak torque by 11%Increase in quadriceps peak torque by 11%
Increase in broad jump by 4%Increase in broad jump by 4%
Increase in underhand med ball throw by 4%Increase in underhand med ball throw by 4%
Increase in sit ups by 11%Increase in sit ups by 11%
Increase in push ups by 3%Increase in push ups by 3%
Static group posted no improvements to tests Static group posted no improvements to tests performed.performed.
3388
Static vs. DynamicStatic vs. Dynamic• Study from the Journal of Strength and Conditioning, 2006Study from the Journal of Strength and Conditioning, 2006
United States military academy took 30 cadets to do a United States military academy took 30 cadets to do a study on static vs. dynamic warm up routines to see study on static vs. dynamic warm up routines to see which one would better prepare their cadets for power which one would better prepare their cadets for power and agility activitiesand agility activities
Tested on the 5 step jump to determine functional leg Tested on the 5 step jump to determine functional leg powerpower
Medicine ball throw was chosen to measure total Medicine ball throw was chosen to measure total body powerbody power
T-drill was chosen to measure agilityT-drill was chosen to measure agility
3399
Static vs. DynamicStatic vs. Dynamic
For 3 days one group of cadets performed For 3 days one group of cadets performed static stretches for 10 minutes prior to data static stretches for 10 minutes prior to data collectioncollectionOther group performed dynamic stretches Other group performed dynamic stretches for 10 minutesfor 10 minutesAll routines were done at 6AM each dayAll routines were done at 6AM each dayThere was a 2 minute period between There was a 2 minute period between finishing the warm up and beginning the finishing the warm up and beginning the performance testperformance test
4400
Static vs. DynamicStatic vs. Dynamic
• ResultsResultsT –drill static warm up = 9.69 sec vs. dynamic’s T –drill static warm up = 9.69 sec vs. dynamic’s 9.56 sec9.56 sec
Medicine ball throw = 9.34 meters with static vs. Medicine ball throw = 9.34 meters with static vs. 9.79 meters with dynamic9.79 meters with dynamic
5 step jump = 9.78 meters with static vs. 10.06 5 step jump = 9.78 meters with static vs. 10.06 meters with dynamicmeters with dynamic
For task requiring power and agility, the results For task requiring power and agility, the results suggest that dynamic warm up will offer suggest that dynamic warm up will offer performance benefits not found with static warm performance benefits not found with static warm ups.ups.
4411
Times have changed!Times have changed!
Thank YouTony Milian, ATC, LATManager, [U18] Sports Center