INJURY PREVENTION FOR RUGBY, FOOTBALL, BASKETBALL, CRICKET AND GYMNASTICS

RUGBY

The risk of injury for rugby players is higher in older athletes and lower in teams with more experienced coaches and more assistant coaches. Rugby injuries are much more likely to happen in a game, although injury can occur frequently during practice, as well. Injuries typically take place when players are scrummaging, tackling, or being tackled. Contact sessions are over 4 times more likely to produce injuries than controlled sessions. Overall, lower-extremity injuries account for half of all injuries, with knee injuries being most prevalent. Rugby is the cause of the greatest number of ACL injuries. Interestingly, injury rates have been shown to be reduced by athletes wearing shorter studs.

Sprains and strains account for 40% of injuries, contusions 25%, fractures 10%, concussions 5%, and dislocations 15%.

Most Rugby injuries are mild, including bruises, strains, and sprains. Because rugby is a high-risk sport, coaches, players, and trainers must all become aware of the best ways to prevent injuries.

HELPFUL INJURY PREVENTION TIPS FOR RUGBY:

• Wear shorter studs
• Teach and enforce proper tackling technique
• Wear protective equipment in training and game situations
• Maintain proper hydration
• Eliminate or alter practice and games that are scheduled to occur in high-heat stress

FOOTBALL

Common football injuries include ankle sprains and strains, Achilles tendonitis, ACL and PCL injuries, and torn cartilage in the knee joint. Sprain is the leading injury type, while the ankle was the most affected anatomical site. Factors such as weather, previous injury, experience, position, and activity tend to influence injury occurrence. Use of joint supports and proprioceptive/neuromuscular coordination training, which teaches the athlete to be more aware of his/her body in space and to avoid positions which might increase the risk of injury, is especially important in athletes with prior injuries, and has shown some benefits. Lastly, improvement of jumping and landing techniques seem to decrease the incidence of ACL injuries, especially in female athletes.

HELPFUL INJURY PREVENTION TIPS FOR FOOTBALL:

• Use protective equipment
• Use ankle support, especially if previously injured
• Employ proprioceptive/coordination training
• Learn proper jumping and landing techniques

BASKETBALL

Basketball is the sport that most frequently causes sports-related emergency department visits for youth and adolescents. Females are more likely to be injured than males, especially with ankle and knee injuries, and their injuries are more likely to be severe. In basketball, acute injuries such as wrist, finger, and ankle strains or sprains are the most common types of injuries. Chronic overuse injuries are less common; however, tendonitis of the knee, Achilles tendon, or shoulder frequently occur.

HELPFUL INJURY PREVENTION TIPS FOR BASKETBALL:

• Wear mouth guards, as they reduce facial and dental injuries
• Incorporate neuromuscular training (training designed to promote the mind-muscle connection) into your fitness routine, as this can reduce the risk of knee injury: Ask your coach, trainer or fitness professional about different ways to practice this
• Wear supportive shoes with skid-resistant soles specifically designed for basketball

CRICKET

Cricket injuries can be a result of both acute and traumatic events, as well as chronic overuse injuries. Soft tissue injuries can include bruises, scrapes, and cuts. Shoulder and elbow injuries are particularly common, especially for young bowlers, due to repeated stress from throwing. These injuries include those to the muscle of the rotator cuff, biceps tendon, ligaments of the elbow, bone underlying the joints, and the ligaments of the shoulder socket. Usually, rest, medication, and a rehabilitation program will enable return to play.

HELPFUL INJURY PREVENTION TIPS FOR CRICKET:

• Use proper technique for batting and bowling. Make sure you and your fellow teammates are not bowling or striking excessively, as this can lead to overuse injury
• Implement breakaway bases instead of the stationary type. This drastically reduces the risk of injury when players are sliding into the bases

GYMNASTICS

Fractures of the wrist, fingers, and toes are the most common gymnastics injury, followed by sprains of the ankle and knee. Nearly 40% of sudden-onset injuries happen in the floor event. Most injuries occur with moves that are considered basic or moderately difficult by well-established gymnasts. There is also an increased chance of injury when a gymnast works on a single apparatus for an extended period of time. One major source of injury is loss of concentration; a key to injury prevention may be the awareness of when to end the practice session.

Body parts most injured by gymnasts vary by gender, and include the ankle, knee, wrist, elbow, lower back, and shoulder. Ankle sprains are a particular concern. Overuse and nonspecific pain conditions, especially the wrist and lower back, occur frequently among advanced-level female gymnasts. Factors associated with an increased injury risk among female gymnasts include greater body size and body fat, periods of rapid growth, and increased life stress. Also, eating disorders, such as anorexia nervosa or bulimia, are among the serious problems faced by female gymnasts.

HELPFUL INJURY PREVENTION TIPS FOR GYMNASTICS:

• Warm up and stretch prior to gymnastics practice and competition
• Never attempt new or advanced skills without an experienced coach to spot you
• Know the correct way to use mats, belts, pits, and trampolines
• Eat a well-balanced diet
• Avoid rapid increases in skill difficulty and training load
• Encourage immediate reporting of injuries