Prevention of lower back overuse injuries in 12–15-year-old ice hockey players
Jylhä, Mikko (2023)
2023
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Julkaisun pysyvä osoite on
https://urn.fi/URN:NBN:fi:amk-2023101827730
https://urn.fi/URN:NBN:fi:amk-2023101827730
Tiivistelmä
Sports activities for children and young people today are largely focused on guided team sports, and at the same time, the total amount of free time sports and activities has decreased. This increases the risk of overuse injuries, and about half of the adolescents who are playing sports suffer from them today. Most overuse injuries in adolescents occur in areas of bone growth, and they almost always heal completely as growth progresses by themselves or with conservative treatment. However, overuse injuries are often long-lasting and may still significantly hinder a young athlete. Too monotonous and repetitive training should be avoided to prevent injuries.
The purpose of the thesis is to create a PDF-form guidebook for 12-15 years old ice hockey players, their parents, and their coaches, to increase knowledge of lower back overuse injuries, risk factors, and prevention, with the help of neuromuscular warm-up training program. The most common overuse injuries of the lower back in adolescents that have been reviewed in this work are spondylosis, vertebral apophysis, and herniated disk.
For the warm-up training program, eight different exercises were selected to activate, strengthen, and stretch the core, gluteal, hip flexor, and shoulder girdle muscles. According to the studies, increasing the strength and mobility of these muscle groups and areas has been proven to reduce the risk of injury in lower back.
The purpose of the thesis is to create a PDF-form guidebook for 12-15 years old ice hockey players, their parents, and their coaches, to increase knowledge of lower back overuse injuries, risk factors, and prevention, with the help of neuromuscular warm-up training program. The most common overuse injuries of the lower back in adolescents that have been reviewed in this work are spondylosis, vertebral apophysis, and herniated disk.
For the warm-up training program, eight different exercises were selected to activate, strengthen, and stretch the core, gluteal, hip flexor, and shoulder girdle muscles. According to the studies, increasing the strength and mobility of these muscle groups and areas has been proven to reduce the risk of injury in lower back.