May 12, 2006 --
Something very different is happening around the soccer pitch this spring, the girls are dropping like flies. Injuries have never really been much of an issue with this team, the odd bump bruise and scrape. Of course there was the unforgettable tooth in the forehead when they played under 9 but I think we can all agree that was a bit of a fluke. The frequency of injuries this spring is of concern, its also an indication that the players are growing and playing with greater speed strength and athleticism. The down side of this of course is that the greater exertion is likely to create greater opportunity for injury.
So far we have noticed several heel related problem, a couple of ankles and a hamstring. Why are they happening and what can we do to prevent and treat these occurrences.
The heel injuries from all my reading are not an uncommon early season affliction. It is a self limiting over use injury. Self limiting means that the damage has already been done and playing just hurts (a lot) but doesn't increase the damage. Generally it is the tendons from the calf muscles attaching to the bone of the heel that become inflamed do to exertion, or a new range of movement. This can be as simple as changing motion from indoor to outdoor or a skating motion to a running motion.
The ankle issues have much to do with the uneven bumpy surfaces, but twists, sprains and even tears and breaks are a fact of life in this sport. The muscle related strains are simply a result of over exertion of the muscle group in question.
The basic treatment protocol for all these injuries is identical. R.I.C.E.
When first injured.
R. Rest, stop doing what you are doing that is causing the problem.
I. Ice, apply ice to the injury sight ASAP. This reduces blood flow to the site to reduce swelling and ease pain. Routine should be 10 minutes on and 30 minutes
off, so as not to cause any damage to the skin.
C. Compression, tensor bandage or similar to support the affected area. Bandage should be firm but not tight.
E. Elevate the affected injury. Sleep, or rest with the injury raised.
The continuing treatment is rest, stretch, and ice. Anti inflammatory medicine such as advil will also help.
More important than treatment though is prevention. What can we do to keep the girls injury free. Increase flexibility, stretch daily not just at practice or games. Hamstrings, calf's, body trunk, shoulders, achilles. Supple muscles are more resistant to strains. Flexibility of joints is vital to prevent twists and sprains. Pre match pre practice warm up and stretch routines are done properly, and should probably begin prior to arrival. This is also part of the mental preparation. It is imperative that we are ready to go both mentally and physically, not just to perform at peak efficiency but to perform without injury.
