Home > Lifestyle > Health
Sunday August 25, 2013 MYT 12:00:00 AM
Sunday August 25, 2013 MYT 8:24:24 AM
by revathi murugappan
The 2nd International Congress in Sports & Exercise Medicine (ICSEM 2013), held in Kuala Lumpur recently, saw many experts share their experience in managing sports injuries.
EVERY football player, professional or otherwise, sustains at least one injury a year. And often, this injury occurs in the knee.
“It is important to know how to prevent knee injuries. Firstly, you must have proper neuromuscular control. The quadriceps must not be overly strong. When the athlete jumps, the landing must be soft, and the knee should not go past the toes.
“There should also be a comprehensive 20-minute warm-up such as jogging, dynamic stretching, hamstring and quadriceps strengthening exercises,” said Dr Patrick Yung in his paper Knee Injury Prevention Programme, presented at the 2nd International Congress in Sports & Exercise Medicine (ICSEM 2013) held in Kuala Lumpur recently.
The ICSEM 2013 was organised to promote the study and development of sports and exercise medicine to assist athletes in optimising their human and genetic potential, and to enhance greater endurance and strength.
Themed “Health & Well-Being thru Sports & Exercise”, the presenters included over 25 international and local experts from the medical and non-medical fraternities.
Some of the risk factors for knee injuries include a poor hamstring to quadriceps strength ratio and flexibility, wrong landing techniques, slow reaction time and poor neuromuscular control.
Injury prevention exercises must also be carried out at least 15-20 minutes three times a week. However, Dr Yung, a specialist in orthopaedics and traumatologist from Hong Kong, lamented that most professional coaches are reluctant to do it because they deem it a waste of time.
He said: “They want to know if in that time spent, can the players run faster and play better during a sport? If the answer is no, they don’t want to put these measures in place.
“Then there is no way to minimise the occurrence of these injuries. The team has to work together to succeed.”
Dr Aaron Lim, who delivered his paper on Double Bundle Anterior Cruciate Ligament (ACL) Reconstruction, advised doctors to talk to their patients and believe them when they say they are in pain.
“Sometimes the radiologists can miss the small tears. The MRI may not reveal a tear and the report says the knee is normal. But the patients keep telling you the knee is giving way. You’ve got to listen to the patient,” said the consultant orthopaedic and sports surgeon from Island Hospital, Penang,
Today, the emphasis on ACL surgery has moved towards a more anatomical approach to ACL reconstruction to save the cartilage from secondary stress and delay the onset of osteoarthritis. Symptoms include instability and swelling of the knee.
Dr Lim cautioned weekend warriors and those who play sports only occasionally to be careful because it’s common for knee injuries to occur.
According to Dr R.P.S. Chahal, consultant orthopaedic and spine surgeon from Sri Ganga Ram Hopital, New Delhi, India, athletic competition, especially contact sports and diving, are one of the major causes of spine injuries.
The sports activities that have the highest risk of catastrophic spinal injuries are football, wrestling, diving, horse riding, athletics, cricket and gymnastics.
“The efforts to prevent such injuries should start from evaluating fitness levels, on field management, transportation, definitive treatment, rehabilitation, and return to sport,” he said in his paper, Recognition and Management of Spine Injuries in Sports Persons.
In his paper The Science of Nutrition in Post-Exercise Recovery, Dr James Betts, a senior lecturer at the University of Bath’s (UK) department of health, said athletes should ingest carbohydrates 15-30 minutes after exercise to help the body recover faster.
“The body is very sensitive to insulin at that point and needs a glucose source to maximise glycogen storage. It makes no difference whether it is in solid or liquid form. Marathon runners need sugar because the body cries out for sugar after a run,” he said.
Specifically, carbohydrate replacement can be rapidly achieved via ingestion of no less than 0.5g of high glycaemic index carbohydrates per kilogramme of body mass immediately after exercise, with repeated feeding at 30-minute intervals over several hours.
His study revealed that ingesting protein alone doesn’t do anything for recovery the next day. Neither do vitamin supplements.
Dr Betts said, “If you take protein with carbohydrates, you may not see the difference immediately, though the added protein will help later on. For next day recovery with a normal diet, fatigue is higher after a run, but with a carbohydrate diet, you can come back stronger the next day.”
Since the amount of protein eaten is sufficient globally, he added that normal people do not need to supplement further.
Tags / Keywords:
Copyright © 1995-2013 Star Publications (M) Bhd (Co No 10894-D)