Identification et prévention des blessures aux ischiojambiers

Aucun athlète n’est à l’abri d’une blessure aux ischiojambiers.* Le risque d’élongation des ischiojambiers est plus élevé si on pratique une activité comportant de la course, des sauts, des arrêts et des départs. Le sprint, les haies, le handball, le football, le baseball/softball, la course et le soccer sont de bons exemples. Les ischiojambiers comprennent trois muscles* : le semi-tendineux, le semi-membraneux et le biceps fémoral. La contraction de ces trois muscles a pour effet de lever le talon vers la fesse et d’en contrôler le retour.

Sévérité de l’élongation*

1. Premier degré : La douleur est légère et l’athlète peut ne pas sentir la blessure jusqu’à ce que le retour au calme soit effectué. Généralement, cette blessure se guérit en moins de sept à dix jours.  
2. Deuxième degré : La blessure prend plus de temps à guérir et empêche l’athlète de s’entraîner. Les symptômes sont : œdème, douleur et claudication. Un programme de réadaptation est de mise.  
3. Troisième degré : La gravité est telle que la moitié ou le muscle en entier présente une lésion. Les symptômes sont : douleur, œdème et incapacité de marcher. Ce genre de blessure exige généralement des mois de réadaptation. 

Causes possibles des lésions des ischiojambiers 

• Surentraînement* ou fatigue 
• Nouvelles chaussures de course ou modification de la surface d’entraînement 
• Blessure antérieure 
• Piètre technique* ou manque d’amplitude articulaire spécifique 
• Absence ou insuffisance d’échauffement/étirement 

Prévention des blessures

• S’échauffer suffisamment* puis effectuer des exercices d’étirement des groupes musculaires ciblés. Effectuer des exercices d’étirement durant la phase de retour au calme s’avère aussi facilitateur. 
• Intégrer un programme d’entraînement à la force* visant la prévention des blessures aux ischiojambiers pour améliorer la résistance à la fatigue, accroître la capacité miométrique et pliométrique de contraction des ischiojambiers et corriger le déséquilibre intersegmentaire. 
• Éviter le surentraînement et l’augmentation drastique de l’intensité et de la durée des séances d’entraînement.

Les exercices réalisés sur le terrain de jeu, la piste et dans la salle de musculation s’avèrent tous utiles à l’amélioration de la performance de l’athlète en le rendant plus vite et plus fort. Une bonne méthode de prévention* consiste à préparer un programme d’entraînement* efficace incluant des exercices de prévention des blessures, particulièrement aux ischiojambiers.

* Seulement disponible en anglais

Références de la collection de SIRC:

1. Bell L, Cianca J, Erickson R. What Underlies My Hamstring Pain?. Running & Fitnews. November 2007;25(6):11-12.
2. Cissik J. Hamstring Injuries And The Sprinter. Track Coach. Fall2012 2012;(201):6405-6407.
3. Hamilton B. Hamstring muscle strain injuries: what can we learn from history?. British Journal Of Sports Medicine. October 2012;46(12):900-903.
4. Opar D, Williams M, Shield A. Hamstring Strain Injuries: Factors that Lead to Injury and Re-Injury. Sports Medicine. March 2012;42(3):209-226.
5. Robertson K, Molloy L. Hamstring Muscle Strains. Modern Athlete & Coach. April 2007;45(2):10-14.
6. Rosania J. TRAINING HAMSTRING REHAB EXERCISES. Swimming World. November 2007;48(11):26-27.
7. Snyder B. Hamstring Strains: Prevention and Treatment. Handball. February 2012;62(1):61.
8. Thames C. Low Back Pain and Hamstring Stretching: CAN STRETCHING EVER BE A BAD THING?. Hughston Health Alert. Winter2010 2010;22(1):5.
9. Understanding Running Injuries. IDEA Fitness Journal. February 2007;4(2):103.

Hamstring Injuries - Identification and Prevention

Hamstring injuries can affect any athlete, at any time. You are more likely to get a hamstring strain if you perform sports that involve a lot of running and jumping or stopping and starting. Sprinting, hurdles, handball, football, baseball/softball, running and soccer are all good examples. The hamstring is formed from three muscles - the semitendinosus, semimembranosus and the biceps femoris - all of which perform the job of pulling the heel up toward the butt and control the decent.

Grades of strain: 

1. Grade One - Little pain occurs and the athlete may not be aware of injury until the cool down. Usually these strains clear up within a week to ten days.
2. Grade Two - These strains will take more time to heal and usually will prevent the athlete from training. Symptoms are swelling, pain, and limping; a rehabilitation program is recommended.
3. Grade Three - Severe injury involving a tear to half or all of the muscle. Athlete will experience pain, swelling and an inability to walk. This type of strain usually takes months of rehabilitation.

Possible causes of hamstring injury:

• Over-training or fatigue
• New running shoes or a change of training surface
• Previous injury
• Poor technique or lack of specific range of mobility
• Incorrect or no warm-up/stretch

Injury prevention:

• Warm up sufficiently and then perform stretches to targeted muscle groups. Stretching during the cool down may also help.
• Include strength training that is aimed at preventing hamstring injuries. This includes making the hamstrings resistant to fatigue, strengthening the hamstrings, increasing the eccentric strength of the muscles and addressing any deficiencies between the limbs.
• Avoid over-training and dramatic increases in training intensity or duration

Work performed on the playing field, track or weight room can all be used to improve an athlete's performance by making him/her faster and stronger. A good prevention method involves preparing an effective training program that will use this work to prevent potentially avoidable injuries, specifically to the hamstring.

References from the SIRC Collection:

1. Bell L, Cianca J, Erickson R. What Underlies My Hamstring Pain?. Running & Fitnews. November 2007;25(6):11-12.
2. Cissik J. Hamstring Injuries And The Sprinter. Track Coach. Fall2012 2012;(201):6405-6407.
3. Hamilton B. Hamstring muscle strain injuries: what can we learn from history?. British Journal Of Sports Medicine. October 2012;46(12):900-903.
4. Opar D, Williams M, Shield A. Hamstring Strain Injuries: Factors that Lead to Injury and Re-Injury. Sports Medicine. March 2012;42(3):209-226.
5. Robertson K, Molloy L. Hamstring Muscle Strains. Modern Athlete & Coach. April 2007;45(2):10-14.
6. Rosania J. TRAINING HAMSTRING REHAB EXERCISES. Swimming World. November 2007;48(11):26-27.
7. Snyder B. Hamstring Strains: Prevention and Treatment. Handball. February 2012;62(1):61.
8. Thames C. Low Back Pain and Hamstring Stretching: CAN STRETCHING EVER BE A BAD THING?. Hughston Health Alert. Winter2010 2010;22(1):5.
9. Understanding Running Injuries. IDEA Fitness Journal. February 2007;4(2):103.

A step in the right direction

As I write this blog post I sit at a computer and you probably are as well. When does sitting become excessive? Does sitting really affect your health? Many doctors and health practitioners claim that prolonged sitting (one hour or more) can in fact have a serious impact on your health.

Results of prolonged sitting:

• Reduces energy levels 
• Increases risk of weight gain
• Six or more hours of sitting a day can take up to five years off your life
• Increases the risk of type 2 diabetes, heart disease, kidney disease, various cancers 
• May lead to weak arches in your feet and lower back pain

Here are some practical solutions to get you moving throughout your busy day:

• Take 2 minute breaks between long sitting periods to stretch and move around
• Change your workspace so you will have to frequently change from sitting to standing position
• Try switching between a stability ball and a chair
• Add 30 minutes of brisk walking or running a day
• Park 10 minutes away from the office
• Take a 10 minute walk around the neighbourhood before you eat lunch
• Perform exercises at your desk 

After reading this blog, you might've already stood up and taken a walk around and if not, you're probably about to. Take a step in direction of health, happiness, and a longer life!
 

References from the SIRC Collection:

1. Archer, Shirley. Walking boosts brain health. Fitness Journal. March 2011; 8(3):72.
2. Easy ways to start. ParticipACTION. 2013: 1.
3. Gann, Carrie. Sitting Ourselves to Death? Study Says Cutting Couch and TV Time Could Bump Up Life Expectancy. ABC News. July 9, 2012.
4. Keller, Joy, Kline Jessica. Sitting is a death trap. Fitness Journal.  January 2013; 10(1):96.
5. Reduce pain caused by Daily activities by IDEA. Fitness Journal. March 2011; 8(3): 88.
6. 10 Tips For An Active Day… Every Day! ParticipACTION.  1-2. 
7. Workplace physical activity. Got 10 minutes? ParticipACTION. April 2013; (4):1-2.

Parental support in youth sports

Youth sport is a social system that involves children, peers, coaches, and parents, all of whom influence the development of a child's values, attitudes, social relationships and motivation to participate. When parents sign up their child for a sport, they want to support their child but also want to see them succeed.  So, as a parent how do you walk the fine line between being involved and being over-involved in your child’s life? 

Support

• Goal-setting - Create goals that are specific, measurable, realistic and challenging. Many coaches may already set short and long-term goals for individuals and/or the team - work on these goals with your child so they are more likely to do well and thrive.  
• Focus on skill development - Have fun practicing at home with your kids! Not only does it help them improve, it will create great family memories.
• Emotional support - Help your child deal with winning and losing, provide verbal encouragement and reinforce the positive lessons that sport can teach.

Pressure

• Expectations - Everybody has expectations, keep in mind that if an athlete cannot meet the expectations set out for them, they can lose confidence, feel anxiety/stress or dropout altogether. Discover what your child wishes to get out of their involvement in sports, ensure it is realistic and then help them achieve those desires.
• Winning at all costs - Without a doubt, we want our children to succeed, but problems can occur when the focus becomes that of gaining trophies, recognition, social status or 'going pro'. Try focusing on moral development and social skills like cooperation, conflict resolution, self-control, teamwork, fairness and a good work ethic.
• Getting caught up in the heat of the moment - Sports are exciting to watch, especially at high stakes tournaments, and sometimes we may shout out encouragement or instruction during a game. Done in the right way, offering support to players is obviously not a negative behaviour. It's when things get out of control - aggression, name-calling directed at officials or opposing team members, heckling, or even being over-protective - these can cause distractions or embarrassment for players.

Parents have their children's best interests at heart. Place emphasis on setting realistic goals, skill development and providing emotional support. Remember that most young players, even at the high school level, play sports to hang out with friends and overall, to have some fun. 

References from the SIRC Collection:

1. Kanters M, Bocarro J, Casper J. Supported or Pressured? An Examination of Agreement Among Parent's and Children on Parent's Role in Youth Sports. Journal Of Sport Behavior. March 2008;31(1):64-80.
2. Keegan R, Spray C, Harwood C, Lavallee D. The Motivational Atmosphere in Youth Sport: Coach, Parent, and Peer Influences on Motivation in Specializing Sport Participants. Journal Of Applied Sport Psychology. January 2010;22(1):87-105.
3. Lauer L, Gould D, Roman N, Pierce M. How Parents Influence Junior Tennis Players' Development: Qualitative Narratives. Journal Of Clinical Sport Psychology. March 2010;4(1):69-92.
4. O’Rourke D, Smith R, Smoll F, Cumming S. Trait Anxiety in Young Athletes as a Function of Parental Pressure and Motivational Climate: Is Parental Pressure Always Harmful?. Journal Of Applied Sport Psychology. October 2011;23(4):398-412.
5. Weiss M, Fretwell S. The Parent-Coach/Child-Athlete Relationship in Youth Sport: Cordial, Contentious, or Conundrum?. Research Quarterly For Exercise & Sport. September 2005;76(3):286-305.
6. Young C. The Importance of Putting the Fun Back In to Youth Sports. ACSM's Health & Fitness Journal. November 2012;16(6):39-40.

Soutien parental dans les sports des jeunes

Les sports des jeunes constituent un système social qui englobe des enfants, des entraîneurs et des parents, qui sont tous des intervenants ayant de l'influence sur le développement des valeurs, des comportements, des relations sociales et de la motivation des enfants. Lorsqu'un parent inscrit son enfant à un sport, il veut l'appuyer et le voir réussir. Alors en tant que parent, comment s'assurer qu'on ne contrôle pas la vie de son enfant de façon excessive?

Soutien 

• Établissement des objectifs – Fixez des objectifs qui sont précis, mesurables, réalistes et stimulants. De nombreux entraîneurs établissent parfois des objectifs à court à long termes pour les joueurs ou l'équipe. Visez à atteindre ces cibles avec votre enfant afin qu'il accroisse ses chances de réussir. 
• Mettre l'accent sur le développement des habiletés – Ayez du plaisir en jouant avec votre enfant à la maison. Non seulement vous l'aiderez à s'améliorer, mais vous créerez de beaux souvenirs en famille. 
• Soutien émotionnel – Aidez votre enfant à composer avec les victoires et les défaites. Encouragez-le, et renforcez les leçons positives que le sport peut lui apprendre. 

Pression 

• Attentes – Tout le monde a des attentes. Mais gardez en tête que si un athlète ne peut répondre aux attentes qui ont été établies, il peut perdre sa confiance en lui, devenir anxieux ou stressé ou même abandonner le sport. Prenez le temps de savoir ce que votre enfant souhaite accomplir lorsqu'il pratique un sport, assurez-vous que c'est réaliste et aidez-le à atteindre ces objectifs. 
• Gagner à tout prix – Il n'y a pas de doute que nous souhaitons la réussite de nos enfants. Mais parfois, les choses se compliquent si on ne vise que les trophées, la reconnaissance, le statut social et l'ambition de devenir un joueur professionnel. Concentrez-vous sur le développement moral et les aptitudes sociales, comme la coopération, la résolution de conflits, la maîtrise de soi, le travail d'équipe, l'équité et une éthique de travail exemplaire. 
• Agir sous l'impulsion du moment – Regarder un sport est captivant, particulièrement un tournoi dans lequel les enjeux sont élevés. Il arrive parfois qu'on crie des encouragements ou des instructions durant une partie. Si on le fait correctement, ce soutien offert aux joueurs n'est pas un comportement négatif. C'est lorsqu'on perd le contrôle qu'on risque de distraire les joueurs ou même les gêner : comportements agressifs, jurons adressés aux arbitres ou à l'équipe adverse, interruptions des parties, surprotection des joueurs, etc. 

Les parents ont les intérêts supérieurs de leurs enfants à cœur. Mettez l'accent sur des objectifs réalistes, le développement d'habiletés et le soutien émotionnel. N'oubliez pas que la plupart des jeunes athlètes, même à l'école, pratiquent des sports pour passer du temps avec leurs amis et, en général, pour avoir du plaisir.

Coaching - Motivating Young Athletes

A coaches job can assume many roles within a young athlete's life; they can be an instructor, a mentor, a role model and sometimes a friend or confidant. Coaches have the ability to positively influence a youth's decision to continue their involvement in sport. So what do you do if your player or team is lacking the motivation for success?

• Provide encouragement - acceptance and approval by coaches and peers strongly influence an athlete's perception of enjoyment and motivation. Provide frequent, clear and positive feedback. Focus on increasing skill and giving them information on how to improve the next attempt, rather than pointing out errors.

• Goal-setting - Long and short-term goals can be set and should be designed to be challenging but not unreachable. Keep in mind the capabilities of the athlete, set positive goals and ensure the goals are attractive to the athlete.

• Establish team camaraderie - It's important for players to feel comfortable with their teammates and coaches. Team cohesion can greatly enhance the enjoyment athletes experience through participation, as well as their performance. Teams who have a strong camaraderie are more likely to be successful in terms of team unity and seasonal improvement.

• Keep sport fun! - Young athletes and adolescents love when there are opportunities for high levels of action and being involved in that action. Practice activities can be structured to maximize action by eliminating waiting in line, having sufficient equipment and keeping things moving with short but intense and varied activities. If you wish, you can involve young athletes in the decision-making process by allowing them to choose a drill or activity at the end of practice.

To maximize motivation, coaches can positively affect their players motivation by providing positive feedback, creating challenging goals, encouraging social support, and first and foremost ensuring the sport experience is fun and enjoyable for all.

References from the SIRC Collection:

1. Bell K. Motivating Athletes to Train. American Swimming. March 2007;2007(2):30-38. 
2. Beyer C. Motivating Your Athletes Throughout the Season. Coach & Athletic Director. May 2000;69(10):68.
3. Fleck E. 10 Strategies for Motivating the Recreational Athlete. IDEA Fitness Journal. February 2013;10(2):62-64.  
4. Mahoe S. Five Ways to Improve Communication with your Players. Coach & Athletic Director. February 2007;76(7):44.
5. Nall E. 5 EASY MOTIVATIONAL TIPS. Volleyball. September 2007;18(9):16-17.
6. Pendleton S. Motivating Female Athletes for Success in Basketball. Coach & Athletic Director. February 2001;70(7):96.
7. Teeple G. Motivating Strength Training Athletes by Goal Setting. Coaching Youth Sports. May 2004;:1.
8. Weiss M. Teaching a Love of the Game. Soccer Journal. July 2007;52(4):8-9.

Stretching it out

Many people make the assumption that stretching and warming up are pretty much the same thing, when in fact they are quite different. Warming up is the preparation of your body for the demands of the physical activity you have planned, whereas stretching is focused on specific areas that are tight and require loosening.

While studies have shown mixed results on the effectiveness of stretching, possible benefits include:

• increased range of motion in the joints
• improved muscular coordination
• reduced level of muscle tension
• improves flexibility
• and enhanced circulation 

Stretching exercises should be performed for 5 - 10 mins and should concentrate on the muscles that feel tight. Be aware of your body - mild discomfort (tension and pull) is to be expected while holding a stretch but sharp pain is usually a signal that a person has pushed too far.

Static vs. Dynamic stretching

Dynamic stretching consists of functional based exercises which use sport specific movements to prepare the body for activity. Generally performed before a work out, they consist of controlled exercises that improve range of motion, loosen up your muscles and increase your heart rate. 

Static stretching is the slow and constant movement of a muscle to a fixed end point, and can be held for up to 30 seconds. Holding a muscle in an elongated, fixed position can hurt performance if done before a workout, so it's recommended that this type of stretching is most appropriate to perform as part of your cool down.

When is a good time to stretch?

Stretching your body should be done after your muscles are already sufficiently warmed up. Give yourself 15-20 minutes to work up a bit of sweat, then add in 5 - 10 minutes of stretching.

Evidence suggests that athletes can benefit from a regular stretching program if it executed properly and timed within a workout to reduce the risk of injury. Aside from the physical benefits, stretching can also provide a proper mindset and mental focus for the training ahead.

References from the SIRC Collection:

1. Graetzer D. Feel the heat: Get warm before taking the court. Handball. February 2012;62(1):36-37.
2. Legg J. THE ROLE OF STRETCHING IN WARMUP FOR PERFORMANCE, AND INJURY PREVENTION. Strength & Conditioning Coach. October 2007;15(3):7-10.
3. McHugh M, Cosgrave C. To stretch or not to stretch: the role of stretching in injury prevention and performance. Scandinavian Journal Of Medicine & Science In Sports. April 2010;20(2):169-181.
4. Small K, McNaughton L, Matthews M. A Systematic Review into the Efficacy of Static Stretching as Part of a Warm-Up for the Prevention of Exercise-Related Injury. Research In Sports Medicine. July 2008;16(3):213-231.
5. Stone M, Ramsey M, Kinser A, O'Bryant H, Ayers C, Sands W. Stretching: Acute and Chronic? The Potential Consequences. Strength & Conditioning Journal (Allen Press). December 2006;28(6):66-74.
6. The Impact of Stretching on Sports-Injury Risk and Performance. Athletic Therapy Today. November 2006;11(6):66-69.
7. Woods K, Bishop P, Jones E. Warm-Up and Stretching in the Prevention of Muscular Injury. Sports Medicine. September 2007;37(12):1089-1099.