It is a
branch of Medicine that deals with Medical
problems of Sports persons. It involves the
methods of selection for sports persons, their
nourishment, fitness, improvement, enhancement
of their performance, prevention of injuries,
early diagnosis & treatment of all Medical
problems. This definition relates to the
athlete, the sport, sporting equipment and
diagnostic instrumentation. Real object of
sports Medicine is to find talent which is most
suitable for any given sports.
A sportsman
should be physically fit :
Psychological aspect of the Training
Schedule : When we think of the
qualities such as strength, speed stamina,
flexibility and coordination we try to find out
ways and means to improve them. This is achieved
with the help of a training schedule. Before
understanding what a training schedule is we will
elaborate certain principles and basic facts in
sports medicine. The human body is many a time
liked to a machine. A machine burns petrol as fuel
and produces heat and movement. The most important
difference lies in the fact that the body adopts
to a given stress if the stress is not too high or
too sudden. A machine does not adopt to abnormal
stress. If a body is exposed to certain stress in
a controlled way it becomes more efficient poor
people and advise adopt themselves to a diet low
in the requisite calories content but still do
remarkably heavy work. An executive who moves
about in cars and endorse only table work with a
diet High in Caloric content gets adopted to his
own life and cannot climb a staircase without
getting breath less, often falling prey to various
cardiorespiratory disorders. If a person just lies
in bed doing nothing, his body starts adopting to
this situation in 24 hours. His appetite
decreases, he becomes constipated, his strength
starts decreasing and in a matter of two weeks his
strength is reduced pulse by 25% his bones start
giving up calcium, his resting pulse rate
increases, his capacity to take in oxygen
diminishes and so on. In short he becomes such a
weakling within a period of one month that he
cannot walk a few steps without
fainting.
The Training schedule take into
consideration in the following aspects
:
1. Warming up
2. STRENGTH
3. FLEXIBILITY
4. AGILITY
5. ENDURANCE
6. SPEED
7. CO-ORDINATION /
SKILL
8. RELAXATION
9. KILLING INSTINCT
10. MENTAL
TRAINING
11. PHILOSOPHICAL TRAINING
12. PREVENTION OF INJURIES
1. Warming up
:
The warm-up exercises are
designed to prepare the body for the sporting
activity. They have to function, in two ways. They
are
1. To prevent injury
2. To enhance
performance
2.
Strength :
Strength training is a
very specialised form of training it has
individualises strength varies not only from
individual to individual but one muscle group to
other.
3. Flexibility
:
A simple and flexible is an
asset to in game every player should understand
that this is the foundation for any further
training and inflexible body is prone to various
legiments and muscle injuries.
4. Agility :
Alertness of mind and ability to use
different group muscles in co-ordination. It can
indicate the quickness of movement.
5. Endurance :
The
ability to perform at a particular intensity for
prolonged periods – without getting
exhausted.
6. Speed
:
Speed is the soul of present-day
life. The essence of city life is maintaining fast
tempo and everything that is quick is appreciated.
Speed in movements is essential in almost any game
and in cricket., it is a great asset. Speed is an
integration of strength, co-ordination and
flexibility; hence improvement in speed is
essentially an improvement in the above mentioned
characteristics.
SPEED
REQUIRED IN CRICKET
Running Speed :
1. For a fielder chasing a ball
2. For a batsman taking a
single
3. For a bowler run-up
Throwing Speed :
For a fielder
Bowling speed :
For a fast
bowler
7. Co-ordination :
Co-ordination remains the life and soul of
any game and cricket is no exception. It is often
observed that a big built batsman inspite of all
his strength cannot execute a good stroke that
will fetch him a boundary but an appropriate week
batsman who hits it with
co-ordination.
8.
Training for Relaxation :
The word
relaxation is some times misused and sometimes
misunderstood.
“A player plays in a relaxed way
“ does not mean that his muscles are relaxed. It
means he plays in an unhurried short of way and
does not substitute unnecessary strength where
co-ordination will help. From our previous
discussion it will be immediately apparent that
such a player has a high degree of co-ordination.
Speed and flexibility conveys the impression of
playing at ease. A player totally relaxed in mind
and body cannot play well. A title tension at the
start of the innings is always beneficial. As time
goes by this tension sublimates into confidence.
The important point is to make a player totally
relaxed after a game and not during a game.
Following methods are
available for relaxation
Physical methods
:
Light exercise, Sauna Massage
Mental methods :
Music, reading etc.
Combined methods :
Shavasana
9. Killing Instinct
:
A player having played a very
good season, when he fails to reproduce the same
performance in the following season is said to be
“not in form”, we will examine these two concepts
more closely.One cannot measure killing instinct.
It is purely a subjective evaluation, and hence
often gives way to wrong judgments and personal
bias. If we observe the following things. They are
superbly fit, show immense skill and have an
amazing concentration. Any top ranking player in
any game will show these virtues. These virtues
cannot be substituted by aggressive behaviour and
a gamesmanship. A very cool temperament is
essential to think properly and then translate the
thoughts into actions. Even hypnosis helps in some
instances.
10. Mental
Training :
It is not the bowler, it
is not the ball, neither is it the wicket nor a
bad call. It is all in the mind. The logical
culmination of systematic physical training is
mental training. It is only for the sake of
simplicity that we have divided physical and
mental training into two separate entities.
Actually one cannot separate the mind from the
body, they are one when doing strength training,
progress can only be achieved if the mind controls
the body muscles to give a co-ordinate effort. If
the mind is wandering. Strength cannot be properly
utilised. The same can be said flexiblity and
endurance training. One needs to understand the
process of thought and the power it fields over
actual performance.
To give a good performance
one needs a supremely quit mind. An agitated mind
cannot perform well because the skill of a person
is totally dependent on the sate of his
mind.
11.
Concentration :
Sustained
attention is concertration for a cricketer of
focus his attention for example on bowling batting
and fielding for prolonged period improves his
performance. If mind is wondering strength cannot
be properly utilized.
A nervous player
breathes faster, his facial expression is tense,
the colour of his face is pale, his body movements
are rigid, the hands are cold, by imagining things
he is increasing his own tensions. Such a player
will get out early, may mess up his line and
length in bowling drop simple catches. Mental
training is in fact a systematic effort to control
the restless mind so that mental energy is not
wasted and is focussed on the job at
hand.
Some simple method of mental
training are :
a) Breathing exercise :
To sit quitely in room with the eyes
closed. Then breath in slowly and then breath out
slowly, gradually increase the total time taken
for this exercise.Philosophical Training :
Philosophical Training develops the attitude
of a person towards his work. With the increasing
exposure of players to the media like television
and the boom in sports magazines. It is vitally
important that a player keeps a detached attitude
towards success and failure of the next. This is
especially true of young and upcoming players.
They are hailed as re-incarnations of some as
masters and with equal alacrity thrown into
dust-bins if they fail to live upto their
reputation, which in any case was
false.
Batting with good technique and
complete concentration is your duty. The fifties
and hundreds, headlines in newspapers, prize money
adulation of fans high life, money through
advertisements ............ every thing will
follow or may not follow. Every run taken a run
taken and nothing more.
“ Therefore work
with complete mind and body integration and do not
crave for the fruit of your work. Have complete
balance of mind regarding finished and unfinished
work “. “Joy or sorrow, gain or loss, success or
failure must be treated equally and then prepare
yourself for the battle ahead....”
Holding
one of these thoughts in mind is absolutely a
continuous process to be followed every single
moment. This itself develops a positive attitude
towards life in general which is relfected in the
game. After all nobody scores a century or takes
five wickets in every innings. But everybody tries
all the same. This attempt is better with
philosophical training. To try honestly is its own
reward.
SPORTS INJURIES
:
Minor Injuries
:
Soreness that can result from
friction between clothes, equipment and skin may
be prevented by rubbing petroleum jelly into
susceptible areas, by wearing protective bandages.
Blisters on the feet are usually the result of
poorly-fitting shoes. Apply an adhesive plaster
to protect against further rubbing.Strains,
Sprains & pulled muscles & ligaments
:
These injuries occur when muscles and
joints are stretched beyond their normal limits of
movement, resulting damage to muscle and ligament
fibres.Prevention of Injuries :
Every sport
produces injuries which are peculiar to itself.
Cricket is no exception.
These injuries
occur due to following reasons :
» Inadequate warming
up.
» Inflexible
body
» Repetitive
movements over a prolonged period of
time
» Making a
sudden unusual movement.
» Using strength in a
biomechanically unacceptable position of
joint
» Actual
accidents related to the playing
apparatus.
» Using unnecessary force.
Prevention of
injury is not only individuals and his sports
doctors responsibility but also the responsibility
of the Organisers and the associates. This is so
because this problem is related to exercises,
equipment and ground conditions to prevent
injuries. When all three aspects are properly
taken care of sports injuries will be drastically
reduced.
We will consider prevention of
injuries according to the Speciality of the player,
regions of the body involved in the injury and
methods to avoid getting injured. By doing a
proper warm-up which helps in odd muscle action by
improving blood supply to muscles and joints
improves flexibility of joints.
Learn the
right ways of playing the game – wrong ways of
batting bowling etc. May cause unwanted strain to
the muscles and joints.Cool down exercises-similar
to warm-up is done to prevent muscular pains in
removal of waste products formed in muscles during
the game.
Managing a
Training Schedule :
A training
schedule is planned for the year ahead. Therefore
one must know the tentative schedule of
tournaments and tours before hand. Although the
Cricket season is spread over almost the whole
year, actually the schedule must be divided into
pre-season mid-season and off-season
sessions.
For the players below 13 years
general flexibility exercise only should be
followed. For the players in the age group of 14
to 16 in addition to flexibility, strength
training should be started. Around this time there
are hormonal changes in the body which are
suitable for strength training. The gains in
strength are useful now as the flexibility
training has improved the joint ranges and
strengthened the ligaments. Strength training
should be gradually increased in its intensity. It
should not be more frequent than thrice a
week.
The players between the ages of 16
and 18 should start training for general aerobic
endurance training. At around this age capacity of
lungs to oxygen fromt he air is fully developed.
The heart size also reached its natural maximum
and the capacity of the hear to pump
out-blood.
The Benefits
of Exercise :
Regular exercise has
also been shown to help prevent coronary
disease.
HEART, LUNGS
& ARTERIES :
Regular vigorous
activity will increase the strength and resilience
of the heart and lungs helping them to become more
efficient and less prone to disease.Exercise may
also decrease blood pressure, thereby reducing the
risk of hardening of arteries. At the same time
exercise may widen the arteries and make complete
blockage, by a clot, for instance, of less likely.
Recently research has linked vigorous activity
with an increase in the chemical factors in the
blood that actually interfere with the rate of fat
deposition in the arteries.
JOINTS :
That are
regularly exercised will maintain their strength
and flexibility. Under use contributes to
stiffening and weakness of the ligaments that
support and protect the joints. Your muscles will
also become weak and flabby with lack of use-as
you will soon discover if you give vp your
activities.
MUSCLE
:
Exercise increases muscle tone
thereby conditioning the entire body. Because the
muscles that move the legs are among the largest in
the body, activities that use the legs, such as
swimming, jogging or bicycling are excellent ways
to place healthy on such demands on the heart and
lungs.A Sports Person should use the right
equipment :
Equipment necessary to play, like
Bats, Ball etc., the bat should be of the right
size, weight to prevent strain to the
player.
Protective equipment like big pads,
gloves, helmet, abdominal guards etc., should be
of the right size well fitting and right
material.
Sports and other forms of
exercise are important for maintaining health and
general fitness, but an over ambitious programs
may lead to injuries and other health problems.
Injuries may also be due to inadequate warming-up
before exercise or failure to use the correct
safety equipment or clothing, some sports by their
very nature, carry a high risk of injury for
example boxing where brain damage and other
injuries are common. Other sports such as
football, carry a risk of accidental injury
commonly pulled muscles and broken noses. Make
sure that you are aware of the risks of any
exercises activity you undertake, so that you can
balance theses against the likely health benefits,
and so that you can take reasonable precautions to
prevent injury.
SAFETY
EQUIPMENT :
In some sports you can
reduce the risk of injury by the use of special
safety equipment for example, eye-guard for squash
player, skin pads for footballers, and helmets
for cyclists. Make sure that any equipment you buy
is of good quality and meets your individuals
requirements. If you are unsure what equipment is
necessary, seek advice from SCF or from the
appropriate sporting organisation.
Clothing :
For most
exercising, choose clothes that are comfortable
and do not restrict movement. Natural fibres such
as cotton are best for shirts, shorts and socks
because they allow air to circulate freely,
reducing the likelihood of chaffing and blisters.
It is good idea, especially in cold weather, to
start off wearing several layers that can be
removed as you warm_up. Most women will find they
are more comfortable wearing a sports bra for extra
support. When specialized protective clothing is
required for sports such as skiing, seek experts
advice before you buy. Be sure to wash your sports
wear regularly to prevent the occurance of fungal
infection.
Shoes
:
Wearing suitable shoes during
exercise is essential if you are to avoid damage
to the feet, legs and knees. Make sure that your
sports shoes fit properly. Allowing room for your
feet to expand slightly during exercises. Your
running shoes should be light weight and have well
cushioned flexible soles with a rich supports. You
should have half an inch of clearance between your
toes and the front of your shoe so that your toes
move freely.
TRACK
TRAINING :
The following points
should be remembered when track training :- The
load is high on muscle, ligaments and
joints.
» Start
the training on a soft surface.
» Do not run on very hilly
ground
» Do not
run at full speed at the beginning
» Increased speed means
increased load.
MUSCULAR
SYSTEM :
All human activity whether
work or sports depends ultimately on the
contraction of muscle tissue for its driving
forces.
There are more than 650 muscles in
the body. A majority of the muscle in the human
body are small muscles located in the hands, feet,
and spinal column. But one should be aware of and
should have an adequate knowledge and under
standing of all big muscle groups in the body.
This is necessary in order to improve, strengthen
and maintain the different parts of the
body.
ANKLE SPRAIN
:
» l
Early use of cold compression.
» l In very server and un
co-operative cases plaster of Paris is needed but
for
» Intermediate stage contract bath is
suggested.
» l
Progressive treatment of adequate immobilisation
associated with contract vbath.
» l Server cases need adhesive
stretch strapping and felt pads over local
area.
» l
Exercises : early stage. Not to be done, do not
stretch affected ligaments.
WRIST SPRAIN :
» l Immediate use of cold
therapy
» l
Support by a metal plastic or plaster of Paris
splint.
» l
Principles of treatment as with other
sprains.
» l The
tendon and sheath require additional
consideration.Possible complications of sprains
are edema, synovitis, periostitis, chronic sprain,
osteoarthritis.
TENNIS
ELBOW :
Lesions may be at one of the
places or in many parts of the joint such as
lateral ligaments, strain, capsular involvement,
bursitis in the common extension tend over stretch
of fibres of extensor carp radialis or brevis,
usually at the musculo tendons
junction.
Causes
:
Strong forearm movement
particularly involving pronation and supination
associated with strong gripping is commonly
responsible. Tennis player, golfers, engineers
etc., are common sufferers
