Lower Limb, Muscle and Ligament Injuries These type of injuries are common to most footballers and are caused by either direct or indirect trauma i.e., Twisting of the knee, Inversion of (going over on) the ankle, kick to thigh etc. Common Signs and Symptoms - Heat - due to vaso-dialationPain - due to tension in the areaSwelling - due to seepage of plasma like fluidReduced / inability to continue to function at a normal level Initial Treatment for Muscle and Ligament Injuries If you experience an injury and you are unable to see the club physio immediately, you are to carry out the following treatment protocol. ACUTE STAGE 0 - 72 HOURS POST INJURY Rest - For 72 hours following injury will prevent aggravation of the damage and relieve symptoms of pain and muscle spasm. Ice - Applied for 2 main reasons. To relieve pain and spasm and to vasoconstrict blood vessels to reduce bleeding and tissue swelling. This should be applied for 15 minutes every 2 hours and an ice pack made from crushed ice wrapped in a moist towel or alternatively ice cubes and cold water in a plastic bag can be used. The ice pack should never be placed directly onto the skin as it may cause an ‘ice burn’. Compression - a crepe bandage may be used to offer counter pressure and help prevent excess swelling
Elevation - The injured limb should be kept in a raised position. The limb should be higher then the horizontal.
ENSURE THAT YOU SEE THE PHYSIO BEFORE THE END OF THE ACUTE STAGE (within 3 days of the injury occurring)
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IMPORTANCE OF FLUID INTAKE
| Drinking fluids is just as important as training, if you don’t take enough fluid on board sufficiently you may become dehydrated which will cause fatigue and will result in your overall performance being below standard.
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| Advice | Reason |
| Drink water 1st thing in the morning | This will flush waste products out of the kidneys |
| Drink water before eating | Helps the flow of digestive juices |
| Drink fluid before - during- after exercise | Drink little and often, too much too quickly can lead to stomach upset /cramps |
IMPORTANT Avoid Caffeine drinks such as coke, red bull etc Caffeine causes dehydration DEHYDRATION MAKES YOUR MUSCLES WEAK DRINK WATER, SQUASH and DILUTED FRUIT JUICE Sports drinks are a good source of fluid as they help to replace energy and reduce fatigue During the day your URINE should be PALE in colour, you should need to go between 3 and 4 times a day!
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