Tag Archives: Injury Prevention

The Most Effective Hamstring Injury Prevention Program

Hamstring injuries have been reported as one of the most common injuries across a variety of sports that involve repetitive kicking and/or high speed running, such as soccer, track and field, football, and rugby. Re-injury rates are also an issue affecting many athletes long term, with roughly 30% of athletes suffering a re-injury to the hamstring within the first year. In order to prevent hamstring injuries it is important to understand WHY they occur, and to develop a prevention program which targets these risk factors.

The hamstrings are a group of 3 muscles, the biceps femoris, the semitendinosus, and the semimembranosus. Their main purpose is to bring the hip back and bend the knee. The majority of injuries to the hamstrings are strains to the biceps femoris long head muscle. Injury occurs mainly during sprinting, as the muscles contract eccentrically to decelerate the leg.

What are the Risk Factors?

Age
Unfortunately, the older you get, the higher your chance for hamstring injury. The age when the risk starts to significantly increase is 25 years old, with research suggesting a 30% increase in risk annually thereafter.

Decreased flexibility
Tight hamstrings aren’t the only problem; tight hip flexors and/or quads are also problematic.

Muscle Imbalance/weakness
Muscle imbalance within the lumbopelvic region and/or weakness in the hamstrings;

Previous injury
Previous injury to the hamstring, groin and/or knee.

The Most Effective Hamstring Prevention Program

Eccentric Strengthening Program
The majority of hamstring injuries occur during sprinting when the muscle is working eccentrically. As such, eccentric strengthening programs have been shown to decrease the risk of hamstring injury by 65-70%. The most popular and widely studied exercise for hamstring injury prevention is The Nordic Hamstring Exercise. We strongly encourage all athletes to add this exercise to their strengthening regime. However, it shouldn’t be the only hamstring exercise you do. While it has been shown to decrease the risk of hamstring injury significantly, it only activates part of the hamstring muscles (specifically the semitendinosus and short head of the biceps femoris). 80% of hamstring injuries occur to the long head of the biceps femoris, which is better activated with a hip extension exercise such as deadlifts. The most effective hamstring injury prevention program should focus on targeting all the hamstring muscles with both knee and hip dominant movements. Below you will find 2 different exercises: the nordic hamstring exercise and straight leg weighted deadlifts. We recommend doing both for the greatest benefit. See a progressive 12 week schedule below:

Frequency 2x/week x 12 weeks.
Week 1-3: 3 sets of 5-6 reps
Week 4-6: 4 sets of 6-7 reps
Week 7-9: 4 sets of 8-9 reps
Week 10-12: 4 sets of 10-12 reps

Nordic Hamstring Exercise: Can be completed with a partner holding your legs or hooking feet under something heavy. Lower yourself forward, keeping your back and hips straight. Once you cannot go any further push yourself back into start position.

 

Weighted Deadlifts:

Work on your core
While strengthening the hamstrings is important, you can’t forget about everything else that helps support, align and coordinate the hips. If there is an imbalance around the hip such as tight hip flexors, weak glutes, etc., the hamstrings will be more susceptible to injury. In addition, exercise programs that focus on trunk stabilization and agility vs. a traditional program of ONLY hamstring stretching and strengthening post injury results in a quicker return to sport and significantly much lower reoccurrence rate (7% vs. 70%).

Running Program
Most hamstring injuries occur during sprinting, especially later in the game when fatigue sets in. Therefore, strengthening and isolating the hamstrings in the gym is essential, but you must also include interval speed training to improve coordination, large hip/knee joint torques, and explosive strength. Weekly sprint workouts have been shown to prevent hamstring injuries. Like all training loads, ensure the sprinting load (distance, reps and speed) is progressed gradually.

Where to go from here?

If you currently are suffering from a hamstring injury it is best to book an appointment with a therapist and get on an individualized rehab plan. If you are currently injury free and would like to stay that way, then add the above hamstring exercises to your current strengthening program following the 12-week plan. If you want more bang for your buck, then add some core and hip stability exercises as well. If you still have questions or want more guidance on injury prevention book an appointment with one of the Sheddon Physiotherapy and Sports Medicine therapists at 905-849-4576.

Heiderscheit et al., (2010). Hamstring strain injuries: Recommendations for Diagnosis, Rehabilitation and Injury Prevention. Journal of Sports Physical Therapy. 67-81.
Liu et al., (2012). Injury rate, mechanism, and risk factors of hamstring strain injuriesin sports. A review of the literature. Journal of Sport and Health Science. 92-101.
Prior et al., (2009). An evidence based approach to hamstring strain injury. A systematic review of the literature. Sports Health. 154-164.

How to Recognize a Concussion?

Concussions make up roughly 22% of all soccer related injuries. Despite public awareness and athlete education surrounding concussions, roughly 50% of athletes do NOT report their concussions and return to sport while still symptomatic. These athletes either see no harm in playing with a concussion, believe it will make them look weak, or truly do not realize that they have sustained a concussion. In reality, a concussion should be taken seriously. Playing any sport with a concussion will prolong recovery, and if the athlete were to sustain a second impact, there is the potential for additional and more complicated injuries to the brain, which could even be fatal. This article is meant to educate coaches, athletes, trainers, and parents on how to recognize and manage concussions more effectively.

Concussion Recognition

Recognizing a concussion is the most important step in the management of the injury. Concussions are extremely difficult to recognize because you must rely heavily on athletes reporting their symptoms, and no two people will experience a concussion in the same way. If an athlete sustained a significant hit to the head OR body, you should suspect a concussion. REMOVE THEM FROM PLAY, and assess for symptoms. There are a number of different symptoms that people will experience, including physical symptoms (i.e., headaches, fatigue, dizziness, blurry vision, neck pain, balance issues, nausea), cognitive issues (i.e., poor concentration, memory issues, confusion) and/or emotional disturbances (i.e., irritability, sadness, emotional). If an athlete denies any symptoms, there are still some signs you need to look for:

  • Does the athlete appear to be disoriented, slow, or uncoordinated?
  • Does the athlete seem to be starring into space or appear dazed and confused?
  • Is the athlete sick and vomiting?
  • Is the athlete acting odd or out of character?
  • Did the athlete lose consciousness?
  • Is the athlete unable to respond to simple questions? Is their speech slurred?

If the athlete has any of the above signs or symptoms it is best to err on the side of caution and have a medical practitioner assess and diagnose properly. Early concussion recognition and intervention has been shown to significantly decrease recovery time and improve long-term outcomes. At Sheddon Physiotherapy and Sports Medicine all of our therapists are trained in concussion management and we strive to assess athletes with suspected concussions as quickly as possible.

Importance of a Concussion Baseline Test

A concussion impacts how the brain functions; therefore an MRI and other brain scans will NOT detect a concussion. Furthermore, there is no single clinical test that can be done to know when an athlete has sustained or fully recovered from a concussion. Occasionally, athletes sustain a hit and have a vague concussion presentation, whereby they deny symptoms, but parents feel that something seems off. In unclear cases like these, a preseason concussion baseline test comes in handy since it tests different areas of the brain that could potentially be affected by a concussion. Post injury test results need to be compared to pre-injury values in order to know if/when an athlete is at their normal pre-concussion baseline values. If an athlete does not achieve their pre-concussion baseline value in one or more components of the test, then a concussion is diagnosed. The baseline test is also essential for return to play decision-making. Research has shown that if sport clearance is based solely on symptom resolution, which occurs much sooner than brain recovery, athletes may be at risk for returning to sport too quickly. As such, the best way to ensure that you return to sport safely following a concussion is to get baseline tested BEFORE a concussion even occurs.

Concussion baseline testing is currently recommended in the National Concussion Guidelines for all athletes. This guideline was developed by chief medical experts of the Canadian Paraylmpic Committee, Own the Podium, and the network of high performance sport institute across the country. At Sheddon Phyiotherapy and Sports Medicine, we offer the most comprehensive and research proven concussion baseline testing of any sports medicine clinic in the Mississauga and Oakville area. Teams and athletes across the GTA have trusted in our baseline testing for many years. To date, we have completed over a thousand baseline tests and successfully treated well over 800 concussions.

All of the therapists at Sheddon Physiotherapy and Sports Clinic have undergone extensive training with the Complete Concussion Management program in order to be educated with the most recent research-proven concussion management strategies. CASM and the Canadian Concussion Collaborative strongly promote a multidisciplinary approach to concussion management, which extends beyond the family doctor to include health care professionals with developed skills and expertise in concussions. If you have experienced a concussion and are still suffering from symptoms, contact one of the therapists at SPSC in order to assess and treat them immediately. If you have not suffered a concussion, but play a high-risk sport, contact SPSC regarding our baseline testing at 905-849-4576.

SPECIAL EVENT Concussion Baseline Testing

Have you completed your Concussion Baseline Testing? Don’t wait any longer, we are having a one day event where you save 40% from individual testing. Continue reading below for details:

WHAT
Concussion Baseline Testing open to all athletes (Cost is $70/athlete)

WHEN
Saturday April 6th, 2019
8:00-2:00pm
Please book in advance this is NOT a drop in

WHERE
Sheddon Physiotherapy and Sports Clinic
1300 Cornwall Unit 103
Oakville Ontario

HOW to book
Call at 905-849-4576 or
Email at admin@sheddonphysio.com

WHY
The multimodal testing that we go through is a series of physical and cognitive tests that provide a pre-injury overview of healthy brain function. This offers an objective benchmark on which to compare should an athlete sustain a concussion. Which also takes the guess work out of return to play decisions. Many organizations may use a single test or a small group of tests as a baseline but we will be using the Complete Concussion Management (CCMI) approach, which uses a variety of tests offering more objective insights, data and improved accuracy and reliability. 

Important notes:

  • Testing time is roughly 30 minutes, there may be a home portion depending on age. No extra fees apply

Frequently Asked Questions:

  • The season has already started, are we too late for concussion baseline tests?
    • NO! Preseason is the ideal time for testing, but anytime during the year prior to a concussion is better than no baseline.
  • WIll the cost be covered through my insurance?
    • The cost of the baseline is covered under most Extended Health Plans since it is administered by a physiotherapist.
  • My child had a baseline done over a year ago, why should we do it again?
    • As young athletes mature, their baseline scores can change greatly from one year to the next. Therefore, it is recommended that athletes get a baseline at the beginning of each season.
  • My hockey team did the impact test preseason, isn’t that good enough?
    • No! Computerized neuropsychological tests, such as the ImPACT test are only assessing one aspect of concussions, neurocognitive function. In order to properly manage concussions a baseline test must be multidimensional, assessing the full spectrum of concussion outcomes (i.e., balance, reaction time, visual processing, physical capacity AND neurocognitive function). In order to know when an athlete has fully recovered, the different areas of the brain that could potentially be affected with a concussion must be assessed prior to and after a concussion.
  •  It’s not mandatory for my childs team.
    • Concussion baseline tests are becoming widely used in many sports at all levels. Although not mandatory (yet) in all high-risk sports, it is one of the most important and effective tools for concussion management. Without a baseline test there is no way to accurately know when an athlete has fully recovered from a concussion. Research has shown that concussion symptoms improve much sooner than brain recovery, which may put athletes at risk for returning to sport too quickly, especially if sport clearance is based solely on symptoms.
  •  Those dates don’t work for my child or team?
    • If you are part of a team or an individual who would like to participate in Concussion Baseline Testing but you cannot fit these dates into your schedule, please contact us and we will try to arrange for another date and time.

Book Your Appointment

Questions? Contact us

injury prevention young athletes with Sheddon Physio Clinic Oakville

Preventing Overuse Injuries in Young Athletes

Youth sport has changed drastically in the past 20 years. Seasons are longer and youth are spending more time on a weekly basis practicing and competing. While this trend has been shown to increase skill development, it doesn’t come without a price. Research has shown that these athletes are also at an increased risk of overuse and repetitive strain injuries. The most at risk are those aged from 13-15 years old, most likely due to growth spurts and increased demands of sport. How can you make sure your young athletes can continue to train during this stage of development without suffering from injury?

What is an overuse injury?

Overuse injuries account for 50% of all adolescent sports injuries. They occur as a result of repetitive microtrauma to muscles, tendons, ligaments and bones, without sufficient time for the body to heal and recover.

Why are young athletes at risk?

  • Growing bones are more vulnerable to stresses;
  • “Adolescent Awkardness”, whereby an adolescent’s bones and muscles grow at different rates. This puts a lot of stress on the muscle-tendon junctions, bone-tendon junctions, ligaments and growth cartilage creating an imbalance in strength, flexibility and coordination;
  • Poor conditioning;
  • Increased training volumes and intensities with lack of recovery;
  • Increased pressure and expectations from coaches, trainers and parents to play through pain and discomfort.

 

Injury Prevention Strategies

  1. Focus on flexibility and keeping the muscles at an optimal length as the bones grow, with particular focus on the hamstrings, quadriceps and lower back (which have all been shown to be excessively tight during the adolescent growth spurt);sports physiotherapy injury prevention
  2. Strengthening key muscles (i.e., core/hips, etc) to prevent imbalance;strengthening key muscle with Sheddon Physio Clinic Oakville
  3. Exercises focusing on neuromuscular control, proprioception and postural stability are extremely important for all athletes, but especially girls who are going through puberty as ligaments tend to weaken during this stage;
  4. Specific focus on landing stabilization (jump/hop and hold) and proper technique in landing, cutting and jumping, since these are the main mechanisms of injury;landing stabilization with Sheddon Physio Clinic Oakville
  5. Careful monitoring of training workload, especially if the athlete is showing early signs of an injury;
  6. Play a variety of different sports. Playing a different sport has a 61% decreased risk of injury, while specializing in only one sport actually has an increased risk of injury;
  7. Proper warm up: check out the FIFA 11 warm up program that has scientifically been proven to reduce injuries by 30-50%;
  8. Exercises for injury prevention should be implemented across all youth sports and physical activity in order to improve overall fitness and performance. Although it will take away from regular practice time, the long-term benefits far outweigh the risk of injury.

If you are the parent, coach, or trainer of a young athlete be proactive and chat with one of the therapists at Sheddon on injury prevention strategies.

Book Your Appointment

Questions? Contact us

Our Reputation Says it All

When you’re searching for a Sports Medicine Clinic you need to do a little research and find a clinic that offers it all (they do exist) great therapists, flexible hours, expertise, and a commitment to work with you and get you better. How are you suppose to know if a clinic really is as good as they say they are? Over the past 15 years the owner of Sheddon Physiotherapy and Sports Clinic (SPSC), Dana Clark, has worked hard to build a clinic that offers the best care in Halton. Doctors trust sending their patients to SPSC, family and friends refer people they know, and athletes/coaches put their teams health in the hands of the therapists at SPSC, because they all know it’s a clinic that will strive to get people better.

Doctor Referrals

Doctors, surgeons and specialists refer their patients to clinics that they know and trust will do a good job in getting their clients better. At SPSC we get referrals from 137 different doctors across Halton and the GTA. Last year alone we had 4819 new patients walking through our doors. The therapists at SPSC like to keep a close relationship with doctors, with patient consent, we send doctors reports on how patients are doing, what the treatment plan entails and let them know when further investigations may be required.

Expertise/Level of Therapists

At SPSC our mission is to offer the most up-to-date treatments by some of the best therapists in the Halton region. All of our therapists have completed extensive post-graduate education across a variety of specialties including concussion rehabilitation, acupuncture and several other manual therapy courses. We currently have 4 therapists who specialize in vestibular rehabilitation. We have 3 FCAMPT therapists, and many more on the way. Clinics with great therapists usually end up with long wait times. But at SPSC we have a large clinic with many experienced therapists, which helps keep our clinic hours open longer and on weekends, so getting an appointment is not a struggle.

Multi-disciplinary Team

SPSC offers expertise in Physiotherapy, Chiropractic, Athletic Therapy, Massage Therapy, Pedorthists and Sports Medicine Physicians. Having all these disciplines under one roof makes it more convenient for patients and easier for therapists to collaborate and communicate together to provide a more in depth approach to your rehabilitation. Having a Sports Medicine Physician on site 4 days a week is also a huge bonus, as she works with our therapists to help manage patients, guide rehabilitation, and facilitate referrals to specialists, diagnostic testing etc.

Focus on Sports Injuries and Athletes

Treating athletes is a whole different ballgame, and SPSC has been treating athletes of all ages and levels, including clientele from a variety of major sports teams and organizations, such as the TFC, NHL, OHL, national level swimmers, runners and Olympic athletes for over 10 years. We understand the demands and needs of athletes and strive to get them back to their sport as quickly and safely as possible. Sport teams/organizations in Oakville such as Oakville Aquatics, Athlete Training Center, F45, and Oakville Soccer Club have trusted SPSC as the preferred provider for their athletes for many years.

Concussion Management

Concussion management programs have become a major focus in sports medicine clinics due to increased public awareness and recognition of concussions. The therapists at SPSC have undergone extensive training with the Complete Concussion Management program (CCMI) in order to be educated with the most up to date concussion management strategies. Our statistics help demonstrate that we are a leading clinic in the GTA when it comes to concussion management, as we have successfully treated well over 700 concussions. We also offer the most comprehensive and research proven concussion baseline testing of any sports medicine clinic in the Mississauga and Oakville area. Teams and athletes from the Oakville Soccer Club, The Rangers Hockey team, as well as local football, rugby and other high risk athletes have trusted in our baseline testing for many years. To date we have completed over 800 baseline tests. If you want to organize a time for your team or group of athletes to come in and get their concussion baseline tests completed we do offer significantly discounted rates for teams/groups.

If you are looking for a Sports Medicine Clinic in the Oakville and Mississauga area that has great therapists AND will get you results quickly, then contact Sheddon Physiotherapy and Sports Clinic at (905) 849-4576.

Questions? Contact us