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The BMA Guide to Sport Injuries
This is your one-stop manual for the treatment and prevention of sports injuries. Produced in collaboration with the British Medical Association, this is the first, fully-illustrated sports injury manual, ensuring reliable, up-to-date information. It includes a directory of all common sports injuries outlining causes, symptoms and diagnoses. Step-by-step exercise routines are provided for immediate treatment as well as long-term strategies to prevent injuries recurring. Covering all sports from snowboarding to tennis, this is the ultimate injury manual and is designed for amateur sportsmen, women, coaches and trainers.
- GenresSports
272 pages, Paperback
First published November 1, 2010
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January 14, 2024The BMA guide to sports injuries
What is a sports injury?
A sports injury is any form of stress placed upon your body during sporting activity that prevents it from functioning to the full, and which requires a period of recovery to allow your body to heal. It usually affects your musculoskeletal system - bones, muscles, swelling, tenderness, and the inability to use, or place weight on, the affected area.
Most common sports injuries
∎ Groin strains
∎ Shin splints
∎ Neck strain
∎ Lower back injury
∎ Pulled muscles
∎ Fractured bones
∎ Rotator cuff tendinopathy
∎ Tennis elbow
∎ Ankle sprain
∎ Runner’s knee
∎ Achilles tendinopathy
∎ Knee ligament rupture
Most common causes of injuries
∎ Failure to warm up, resulting in your muscles being less responsive and prone to strain.
∎ Overtraining, which increases the risk of chronic injury by putting continuous pressure on your body.
∎ Excessive loading on the body, which applies forces to your tissues for which they are unprepared.
∎ Not taking safety precautions, or ignoring the rules of a sporting activity, and so increasing the risk of an accident.
∎ An accident, often the result of an impact or collision, and usually occurring suddenly.
∎ Inappropriate equipment, so your body may not be adequately supported or protected from shock.
∎ Poor exercise technique, leading to overloading on body tissues - especially if carried out repeatedly.
∎ Recurring injury, which can weaken your body and make it more susceptible to other injuries.
∎ Genetic factors, which are intrinsic (belonging to you) and influence the shape and structure of your joints.
∎ Muscle weakness or imbalance, which can lead to a loss of strength in your body.
∎ Lack of flexibility, which will decrease your range of motion and limit some of your body’s capabilities.
∎ Joint laxity (a condition which, if you have it, you should already be aware of), which can make it difficult for you to control and stabilize your joints.
Anatomy of a sports injury
∎ Muscles are tissues that can be contracted to produce force and create motion. The skeletal muscle, which is attached and covers the skeleton, is prone to being strained or “pulled” - an injury that involves the tearing of the muscle fibres.
∎ Bones protect your internal organs and are connected together by ligaments to form the skeleton. Bone fractures and breakages often damage surrounding soft tissue.
∎ Joints are capsules - made of cartilage, bursae, ligaments, and tendons - that hold together two or more bones and facilitate movement. Partial or full dislocation of the joints can occur.
∎ Cartilage is a fibrous connective tissue that forms smooth surfaces over the ends of bones where they meet the joints, allowing movement and absorbing impact and friction. Worn or torn cartilage is a common side effect of joint injuries, and is commonly caused by trauma.
∎ Bursae are small sacs of fluid that reduce friction within some joints, and are usually located where muscle and tendons slide across bones. Bursitis is inflamed due to overuse or infection.
∎ Ligaments are fibrous, connective tissues that connect bones providing stability within joints and limiting movement of the limbs. An overstretched or torn ligament is known as a sprain.
∎ Tendons are fibrous, connective tissues that connect muscles to bones, and help produce movement by enabling force to be exerted on bones. Tendons can be strained or ruptured, and tendinopathy is pain caused by overuse or repetitive motion.
Therapies include
∎ Osteopaths work on the principle that overall wellbeing depends on the smooth functioning of the musculoskeletal system. They use stretch and massage to increase both local mobility and general health and typically focus on the neck and back.
∎ Chiropractors follow a similarly holistic approach, using manual manipulation of the joints, soft tissues, and particularly the spine to remedy injuries, ailments, and diseases in other areas of the body.
∎ Acupuncturists specialise in the relief of pain through the insertion of sharp needles into the network of acupuncture or trigger points across the body - a method based on Chinese practises that date back more than 2,000 years. Scientifically studies into the effectiveness of acupuncture has been inconclusive.
∎ Homeopaths use small does of homeopathic remedies to treat ailments by replicating the symptoms of the ailments themselves. Remedies are available to assist the healing of a range of injuries such as sprains, bruising, tendinopathy, cuts and abrasions, and fractures. While there is little scientific evidence for its effectiveness, many still believe homeopathy works if used appropriately.
Choosing an accredited physiotherapist
The Chartered Society of Physiotherapy (CSP) is the membership body of physiotherapists in the UK. The US equivalent is the American Physical Therapy Association (APTA).
Medical Treatment
⬛ Immediate
→ If you think you may have fractured your collarbone, you should:
• stop activity.
• immobilize your collar to prevent further damage.
• follow a RICE procedure.
• seek medical attention.
⬛ Short Term
→ If you are diagnosed with a frozen shoulder your doctor may:
• prescribe corticosteroids to reduce inflammation.
• refer you to a physiotherapist for treatment (see table below).
⬛ Medium Term
→ If your frozen shoulder fails to respond to non-surgical treatment, your doctor may:
• recommend surgery to remove adhesions.
→ If your impingement syndrome fails to respond to non-surgical treatment, your doctor may:
• recommend surgery to remove the impinged ligament.
⬛ Long Term
→ After surgery for any of these injuries, your doctor may:
• refer you to a physiotherapist for a programme of rehabilitation (see table below).
Physiotherapy Treatment
⬛ Early Stage
→ Once your doctor has referred you, your physiotherapist may:
• suggest various treatments, such as electrotherapy, to reduce inflammation.
• use soft tissue therapy to release tight muscles, such as your latissimus dorsi, posterior shoulder capsule, and your pectorals.
→ You may begin:
• pec stretches.
• lower-limb weights with no shoulder involvement.
• upper-limb weights with your uninjured arm.
⬛ Intermediate Stage
→ You should now be able to:
• full cervical and thoracic spine movement.
⬛ Advanced Stage
→ Your physiotherapist may:
• suggest exercises to improve movement in your shoulder.
→ You may begin:
• resistance exercises for your shoulder that involve no joint movement, such as shoulder isometrics; test all directions; aim for 10 reps x 10 secs.
• full-body exercises (below maximum effort), such as lawnmowers and box step ups; aim for 4 sets x 8 reps.
→ Your physiotherapist may:
• perform a muscle function test: your injured shoulder should have only 20% less ability than your uninjured one.
→ You may begin:
• strengthening exercises, such as standing Ys, below maximum effort; aim for 4 sets x 8 reps.
• upper-limb weights exercises, such as dumbbell bench presses at 50% of your one rep max; aim for 4 sets x 8-12 reps.
• low-level running, as pain allows.
⬛ Return To Sport
→ You should now be able to:
• demonstrate a full range of motion in your shoulder, and should not feel apprehensive when this is tested by your physiotherapist.
• lift upper-body weights that are at least 80% of your one-rep max.
• complete sport-specific drills without difficulty.
• participate in full training for at least 1 week.
PRIORITIES AFTER AN INCIDENT
Response Is the casualty conscious or unconscious? If the casualty is responding to you, he is conscious. Shake his shoulders gently if you are not sure.
Airway Is it open and clear? If the casualty can talk, it is. If he is unconscious, open and clear it.
Breathing Is it normal? Treat any difficulty such as choking or asthma. If he is unconscious and not breathing, call for emergency help and begin CPR.
Circulation Are there any signs of severe bleeding?
Minor injuries
For small grazes, use a plaster; for larger ones, use a sterile pad and a bandage.
How to treat bruising
To reduce the swelling and pain of the bruise, raise and support the injured area and apply a cold compress.
Cold injuries
Exposure to cold, for example during skiing or rock climbing, can cause body parts to freeze (frostnip and frostbite), or the body’s core temperature to drop (hypothermia).
Hypothermia
This life-threatening condition develops if the body’s core temperature falls below 35°C (95°F).
Put gloved hands in the armpits.
The foil coating of a first aid blanket traps heat and reflects it back towards the body.
Dehydration
Vigorous exercise in hot temperatures will require a greater fluid intake than mild exercise in mild climates. Salt mixed with water is best.
R-Rest the injured part
I-Cool the injury with an Ice pack (aim for 20-30 minutes every 2 hours for at least 3 days)
C-Apply Compression to the injury
E-Elevate the injured part
Isokinetic machine test
Isokinetic machines provide objective, detailed statistics about the performance of your muscles in isolation, and can help your physiotherapist to access your shoulder, hip, knee, or ankle at an isokinetic speed (meaning it will not allow the limb being tested to move faster than the parameters set). It is useful for providing objective data for long-term injuries and can also be used to identify weaknesses or imbalances by comparing your left and right sides. If weaknesses or imbalances are identified, the machine can be used to work on them, alongside functional rehabilitation training (a technique known as integrated rehabilitation).
What is a sports injury?
A sports injury is any form of stress placed upon your body during sporting activity that prevents it from functioning to the full, and which requires a period of recovery to allow your body to heal. It usually affects your musculoskeletal system - bones, muscles, swelling, tenderness, and the inability to use, or place weight on, the affected area.
Most common sports injuries
∎ Groin strains
∎ Shin splints
∎ Neck strain
∎ Lower back injury
∎ Pulled muscles
∎ Fractured bones
∎ Rotator cuff tendinopathy
∎ Tennis elbow
∎ Ankle sprain
∎ Runner’s knee
∎ Achilles tendinopathy
∎ Knee ligament rupture
Most common causes of injuries
∎ Failure to warm up, resulting in your muscles being less responsive and prone to strain.
∎ Overtraining, which increases the risk of chronic injury by putting continuous pressure on your body.
∎ Excessive loading on the body, which applies forces to your tissues for which they are unprepared.
∎ Not taking safety precautions, or ignoring the rules of a sporting activity, and so increasing the risk of an accident.
∎ An accident, often the result of an impact or collision, and usually occurring suddenly.
∎ Inappropriate equipment, so your body may not be adequately supported or protected from shock.
∎ Poor exercise technique, leading to overloading on body tissues - especially if carried out repeatedly.
∎ Recurring injury, which can weaken your body and make it more susceptible to other injuries.
∎ Genetic factors, which are intrinsic (belonging to you) and influence the shape and structure of your joints.
∎ Muscle weakness or imbalance, which can lead to a loss of strength in your body.
∎ Lack of flexibility, which will decrease your range of motion and limit some of your body’s capabilities.
∎ Joint laxity (a condition which, if you have it, you should already be aware of), which can make it difficult for you to control and stabilize your joints.
Anatomy of a sports injury
∎ Muscles are tissues that can be contracted to produce force and create motion. The skeletal muscle, which is attached and covers the skeleton, is prone to being strained or “pulled” - an injury that involves the tearing of the muscle fibres.
∎ Bones protect your internal organs and are connected together by ligaments to form the skeleton. Bone fractures and breakages often damage surrounding soft tissue.
∎ Joints are capsules - made of cartilage, bursae, ligaments, and tendons - that hold together two or more bones and facilitate movement. Partial or full dislocation of the joints can occur.
∎ Cartilage is a fibrous connective tissue that forms smooth surfaces over the ends of bones where they meet the joints, allowing movement and absorbing impact and friction. Worn or torn cartilage is a common side effect of joint injuries, and is commonly caused by trauma.
∎ Bursae are small sacs of fluid that reduce friction within some joints, and are usually located where muscle and tendons slide across bones. Bursitis is inflamed due to overuse or infection.
∎ Ligaments are fibrous, connective tissues that connect bones providing stability within joints and limiting movement of the limbs. An overstretched or torn ligament is known as a sprain.
∎ Tendons are fibrous, connective tissues that connect muscles to bones, and help produce movement by enabling force to be exerted on bones. Tendons can be strained or ruptured, and tendinopathy is pain caused by overuse or repetitive motion.
Therapies include
∎ Osteopaths work on the principle that overall wellbeing depends on the smooth functioning of the musculoskeletal system. They use stretch and massage to increase both local mobility and general health and typically focus on the neck and back.
∎ Chiropractors follow a similarly holistic approach, using manual manipulation of the joints, soft tissues, and particularly the spine to remedy injuries, ailments, and diseases in other areas of the body.
∎ Acupuncturists specialise in the relief of pain through the insertion of sharp needles into the network of acupuncture or trigger points across the body - a method based on Chinese practises that date back more than 2,000 years. Scientifically studies into the effectiveness of acupuncture has been inconclusive.
∎ Homeopaths use small does of homeopathic remedies to treat ailments by replicating the symptoms of the ailments themselves. Remedies are available to assist the healing of a range of injuries such as sprains, bruising, tendinopathy, cuts and abrasions, and fractures. While there is little scientific evidence for its effectiveness, many still believe homeopathy works if used appropriately.
Choosing an accredited physiotherapist
The Chartered Society of Physiotherapy (CSP) is the membership body of physiotherapists in the UK. The US equivalent is the American Physical Therapy Association (APTA).
Medical Treatment
⬛ Immediate
→ If you think you may have fractured your collarbone, you should:
• stop activity.
• immobilize your collar to prevent further damage.
• follow a RICE procedure.
• seek medical attention.
⬛ Short Term
→ If you are diagnosed with a frozen shoulder your doctor may:
• prescribe corticosteroids to reduce inflammation.
• refer you to a physiotherapist for treatment (see table below).
⬛ Medium Term
→ If your frozen shoulder fails to respond to non-surgical treatment, your doctor may:
• recommend surgery to remove adhesions.
→ If your impingement syndrome fails to respond to non-surgical treatment, your doctor may:
• recommend surgery to remove the impinged ligament.
⬛ Long Term
→ After surgery for any of these injuries, your doctor may:
• refer you to a physiotherapist for a programme of rehabilitation (see table below).
Physiotherapy Treatment
⬛ Early Stage
→ Once your doctor has referred you, your physiotherapist may:
• suggest various treatments, such as electrotherapy, to reduce inflammation.
• use soft tissue therapy to release tight muscles, such as your latissimus dorsi, posterior shoulder capsule, and your pectorals.
→ You may begin:
• pec stretches.
• lower-limb weights with no shoulder involvement.
• upper-limb weights with your uninjured arm.
⬛ Intermediate Stage
→ You should now be able to:
• full cervical and thoracic spine movement.
⬛ Advanced Stage
→ Your physiotherapist may:
• suggest exercises to improve movement in your shoulder.
→ You may begin:
• resistance exercises for your shoulder that involve no joint movement, such as shoulder isometrics; test all directions; aim for 10 reps x 10 secs.
• full-body exercises (below maximum effort), such as lawnmowers and box step ups; aim for 4 sets x 8 reps.
→ Your physiotherapist may:
• perform a muscle function test: your injured shoulder should have only 20% less ability than your uninjured one.
→ You may begin:
• strengthening exercises, such as standing Ys, below maximum effort; aim for 4 sets x 8 reps.
• upper-limb weights exercises, such as dumbbell bench presses at 50% of your one rep max; aim for 4 sets x 8-12 reps.
• low-level running, as pain allows.
⬛ Return To Sport
→ You should now be able to:
• demonstrate a full range of motion in your shoulder, and should not feel apprehensive when this is tested by your physiotherapist.
• lift upper-body weights that are at least 80% of your one-rep max.
• complete sport-specific drills without difficulty.
• participate in full training for at least 1 week.
PRIORITIES AFTER AN INCIDENT
Response Is the casualty conscious or unconscious? If the casualty is responding to you, he is conscious. Shake his shoulders gently if you are not sure.
Airway Is it open and clear? If the casualty can talk, it is. If he is unconscious, open and clear it.
Breathing Is it normal? Treat any difficulty such as choking or asthma. If he is unconscious and not breathing, call for emergency help and begin CPR.
Circulation Are there any signs of severe bleeding?
Minor injuries
For small grazes, use a plaster; for larger ones, use a sterile pad and a bandage.
How to treat bruising
To reduce the swelling and pain of the bruise, raise and support the injured area and apply a cold compress.
Cold injuries
Exposure to cold, for example during skiing or rock climbing, can cause body parts to freeze (frostnip and frostbite), or the body’s core temperature to drop (hypothermia).
Hypothermia
This life-threatening condition develops if the body’s core temperature falls below 35°C (95°F).
Put gloved hands in the armpits.
The foil coating of a first aid blanket traps heat and reflects it back towards the body.
Dehydration
Vigorous exercise in hot temperatures will require a greater fluid intake than mild exercise in mild climates. Salt mixed with water is best.
R-Rest the injured part
I-Cool the injury with an Ice pack (aim for 20-30 minutes every 2 hours for at least 3 days)
C-Apply Compression to the injury
E-Elevate the injured part
Isokinetic machine test
Isokinetic machines provide objective, detailed statistics about the performance of your muscles in isolation, and can help your physiotherapist to access your shoulder, hip, knee, or ankle at an isokinetic speed (meaning it will not allow the limb being tested to move faster than the parameters set). It is useful for providing objective data for long-term injuries and can also be used to identify weaknesses or imbalances by comparing your left and right sides. If weaknesses or imbalances are identified, the machine can be used to work on them, alongside functional rehabilitation training (a technique known as integrated rehabilitation).
August 14, 2019
Nice book for physiotherapist
This entire review has been hidden because of spoilers.
October 22, 2020
看的台湾翻译版，对每种不同的运动损伤都有判断方式和对物理治疗师的推荐治疗方式，并附有一系列恢复性训练的方法详解，可以说非常到位了，可作为工具型图书珍藏
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