Injury Prevention in Orienteering: practical tools for everyday training
Väyrynen, Anni (2025)
2025
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Julkaisun pysyvä osoite on
https://urn.fi/URN:NBN:fi:amk-2025122138822
https://urn.fi/URN:NBN:fi:amk-2025122138822
Tiivistelmä
Participation in sports is associated with an increased risk of musculoskeletal injuries. In orienteering, the combination of high training volumes and uneven terrain exposes athletes to a considerable risk of injury. Sport injuries can result in pain, interfere with training and preparation for competitions, impair athletic performance and even lead to premature career termination. Therefore, effective methods for the prevention of injuries are needed.
The aim of this development work was to develop an exercise-based injury prevention program for orienteers based on the existing literature. The outcome was a video-based exercise bank that provides practical tools to support injury prevention as a part of the daily training of orienteers.
A literature review was conducted to identify the most common injuries in orienteering as well as the associated risk factors and recommended preventative strategies. Based on the literature iliotibial band syndrome, medial tibial stress syndrome and lateral ankle sprain were selected as the primary targets of the injury prevention program. Current evidence suggests that neuromuscular training, including muscle strengthening, balance training and proprioceptive exercises is effective in reducing the risk of these injuries.
The developed exercise bank consists of 21 clearly instructed video-based exercises that require minimal equipment and can be easily incorporated into everyday training. Each exercise is accompanied by verbal instructions and visual demonstrations to ensure correct technique. It is recommended that the exercises are performed at least twice a week.
The injury prevention program developed as an outcome of this research-based development work aims to support the systematic implementation of evidence-based preventative strategies in orienteering. Ultimately, the objective is to reduce the incidence and severity of lower extremity injuries in orienteering, enhance training availability and contribute to the long-term health of orienteers.
The aim of this development work was to develop an exercise-based injury prevention program for orienteers based on the existing literature. The outcome was a video-based exercise bank that provides practical tools to support injury prevention as a part of the daily training of orienteers.
A literature review was conducted to identify the most common injuries in orienteering as well as the associated risk factors and recommended preventative strategies. Based on the literature iliotibial band syndrome, medial tibial stress syndrome and lateral ankle sprain were selected as the primary targets of the injury prevention program. Current evidence suggests that neuromuscular training, including muscle strengthening, balance training and proprioceptive exercises is effective in reducing the risk of these injuries.
The developed exercise bank consists of 21 clearly instructed video-based exercises that require minimal equipment and can be easily incorporated into everyday training. Each exercise is accompanied by verbal instructions and visual demonstrations to ensure correct technique. It is recommended that the exercises are performed at least twice a week.
The injury prevention program developed as an outcome of this research-based development work aims to support the systematic implementation of evidence-based preventative strategies in orienteering. Ultimately, the objective is to reduce the incidence and severity of lower extremity injuries in orienteering, enhance training availability and contribute to the long-term health of orienteers.