[Sportsandrec] Preventing and Managing Injuries in Judo

[Rania]

thanks for sharing.
Rania,
----- Original Message ----- 
From: "Joe Orozco" <jsorozco at gmail.com>
To: "'Sports and Recreation for the Blind Discussion List'" 
<sportsandrec at nfbnet.org>
Sent: Monday, July 27, 2009 3:29 PM
Subject: [Sportsandrec] Preventing and Managing Injuries in Judo


>I found the article below to be an interesting reference.
>
> Best,
>
> Joe Orozco
>
>
>
> Preventing and Managing Injuries
> by John Buckley
> Judo is a full-contact combat sport and players must realise that to
> participate carries the risk of
> injury. To put things into perspective however, the frequency and severity
> of judo injuries is not
> as common as in other similar body contact sports, such as football.
> As a member of SUJC, you are part of a small and caring community. We do 
> not
> wish to see
> people hurt doing something they enjoy - but if they are, we want them to 
> be
> properly treated and
> to return to training as soon as possible.
> Suffering an injury when playing sport carries a number of consequences.
> There is the obvious
> immediate pain and discomfort, inconvenience through loss of mobility,
> inability to attend studies
> or work, medical expenses, loss of wages, etc. Prevention and management 
> of
> injuries should
> therefore be of interest to all judoka.
> On the brighter side, there are few people who have played the sport for 
> any
> length of time who
> have not been injured at some stage of their career. The pain goes, bodies
> heal, and in almost
> every case you will be able to return to training.
> Preventing Judo Injuries
> Probably the single most important factor in preventing judo injuries is a
> thorough warm-up
> routine. This is largely the responsibility of the coach, but individual
> players share this
> responsibility - especially if they arrive late for a training session.
> Warming Up
> Warm-up exercises do more than heat the body. The most important part of 
> the
> warm-up is to
> minimise risk of injury by gently and progressively stretching the 
> ligaments
> and activating the
> muscles (stretching and contracting them). We need to get blood into the
> muscles but also need to
> be careful not to give them complex or strenuous exercise before muscles 
> and
> joints have been
> moved and stretched.
> Initial exercises should be very simple - e.g. jogging around the mat - to
> get things started. As
> the body warms, additional movements can be included to activate different
> parts - back,
> shoulders/arms, abdominals. More strenuous exercises, such as sprinting 
> and
> explosive jumps,
> should be last, only after thorough preparation.
> The warm-up should be methodical, and cover all parts of the body.
> Stretching
> As for the warm-up, the stretching routine must cover all areas of the 
> body.
> Stretching is best
> done following the warm-up.
> Develop a stretching routine that starts at one end of the body and moves 
> to
> the other, e.g. neck,
> shoulders, arms, trunk, lower back and abdominals, legs, hamstrings,
> quadriceps, calves. Don't
> forget the 'extremities' - wrists, fingers, ankles, toes. Your stretching
> routine should be one that
> you can do on your own, without a coach's supervision. This means you will
> be able to use it at
> tournaments as you do your warm-up.
> When stretching, avoid ballistic or 'bounce' movements as these can 
> actually
> tear muscles. Use a
> static stretch in each position for at least 8-10 seconds.
> Fitness
> In addition to a proper warm-up and stretching regime, being fit also
> reduces the risk of injury.
> Attend the dojo regularly, and if possible do some supplementary 
> training -
> walking, running,
> cycling, swimming, etc. Check the Training Suggestions page on the SUJC
> website for the water
> circuit, judo circuit and uchikomi training if you are adventurous, and
> especially if you are serious
> about your competitive career.
> Not everyone can train regularly, so it is important to know your limits 
> and
> not to overdo it.
> Immediate Treatment
> Quick treatment of injuries will assist in reducing recovery time.
> The club has a number of people trained in First Aid. They will normally 
> be
> the first source of
> assistance if you are injured, and will also arrange or recommend further
> treatment.
> Application of ice as soon as possible to sprains, strains and knocks is 
> an
> important initial
> treatment that will mean a shorter recovery time. Ice reduces internal
> bleeding, thus reducing
> muscle spasm (tightening), thereby reducing pain. Ice also reduces the
> amount of blood
> circulating in the area by causing blood vessels to contract and minimises
> swelling.
> When applying ice to injuries, cover the skin, or apply oil to avoid
> frostbite. Apply ice for
> periods of about ten minutes on and ten minutes off for an hour or more,
> depending on the
> severity of the injury. Judo players should always have a supply of ice, 
> or
> cool packs in the
> fridge at home, just in case.
> Elevating the injured part and application of a compression bandage can 
> also
> help reduce internal
> bleeding and swelling. Compression bandages should be removed at least 
> every
> twenty minutes
> to avoid restricting circulation.
> Medical Treatment
> As the TV commercials say, if pain persists see your doctor! Some injuries
> will respond to simple
> First Aid and rest, but be alert to continuing symptoms. Pain is the 
> body's
> warning system -
> listen to it!
> With most injuries that prevent training for any period, seek medical 
> advice
> as to the
> recommended timing and nature of your return to the mat. Sports medicine
> practitioners are
> probably the best source of advice, as they understand better not only the
> nature of sports injuries,
> but also the psyche of athletes ("I'd rather die than miss training!").
> Stay in Touch
> As with any other ailment, having a sports injury can be a lonely 
> experience
> - the pain and
> inconvenience seem unique to you. Depending on your level of involvement 
> in
> the sport, missing
> training can be a depressing period, and you may feel 'out of it' as the
> rest of us get on with
> enjoying ourselves.
> If you are injured, try to stay in touch with the club and let someone 
> know
> how you are
> progressing.
> When you can, come along and join in other club activities - the Committee
> will always welcome
> offers of assistance in the many administrative jobs to be done.
> Getting Back to Training
> There are many ways of returning progressively to training, depending on
> your injury and degree
> of incapacitation:
> list of 10 items
> . Just doing the warm-up and stretching routine
> . Specific remedial exercise programs
> . Solo body movement exercises
> . Light uchikomi, either with a partner, or using the rubber tube
> . Working on technique improvement
> . Developing techniques that do not stress the injured part
> . Only doing groundwork
> . Training on the crash mat
> . Avoiding the randori session
> . Light randori with partners you trust
> list end
> An important part of rehabilitation after injury is to restore confidence.
> This is particularly the
> case if you have been away for a long time, and if surgery has been
> involved. The body may be
> OK, but the mind is still suffering. With your coach's supervision and
> advice you can
> progressively work on restoring self-belief.
> Summary
> In many sports, especially vigorous, full contact activities like judo,
> injuries are a fact of life.
> With care, they can be largely prevented and their effects minimised. All
> judoka should be aware
> of the principles of injury prevention and management and incorporate them
> in their training
> routines.
>
>
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