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  • Soccer Drills and Football Drills

    Soccer Drills and Football Drills

    Soccer drills for coaching football in youth to professional football. Technical Drills & Tactical Drills, Small Sided Games, Phases of Play and Functional Training.

  • SMALL SIDED GAMES

    SMALL SIDED GAMES

    Soccer small sided games to coach both attacking and defending concepts and principles of play.

  • Functional Training

    Functional Training

    Attacking and Defending functional drills for soccer involve training a specific position and role. Training specific demands for certain positions and units of the team.

  • PHASES OF PLAY

    PHASES OF PLAY

    Phases of Play are more realistic soccer practices designed to simulate a specific sections of play within a real match. Here we train units and whole team understanding of the principles of play and tactical understanding.

  • SOCCER FITNESS

    SOCCER FITNESS

    Soccer players need a combination of aerobic and anaerobic fitness. Positional specific fitness training and exercises are central to modern fitness theory.

  • Technical Exercises

    Technical Exercises

    Technical drills in opposed and unopposed formats to teach the fundamental skills of the game.

  • SOCCER WARM UPS

    SOCCER WARM UPS

    Exercises and routines for both pre-game and pre-practice in order to prevent injury, increase performance and mental focus.

  • Tactics

    Tactics

    Tactical exercises, small sided games and tutorials on football tactics and incorporating those into training sessions.

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Stress Fracture

Injury Description

A stress fracture is one type of incomplete fracture in bones. It is caused by "unusual or repeated stress" and also heavy continuous weight on the ankle or leg.[2] This is in contrast to other types of fractures, which are usually characterized by a solitary, severe impact.

It could be described as a very small sliver or crack in the bone [2]. this is why it is sometimes dubbed "hairline fracture". It typically occurs in weight-bearing bones, such as the tibia (bone of the lower leg) and metatarsals (bones of the foot).

It is a common football injury. Stress fractures occur as a result of prolonged repeated loads on the legs.

Signs and Symptoms

Pain in the forefoot area which is made worse by physical activity and movement of the foot. The area around the bone will feel tender and these may be immflamation. X-rays should be used to detect stress fractures.

Causes

Bones are constantly attempting to remodel and repair themselves, especially during a sport where extraordinary stress is applied to the bone. Over time, if enough stress is placed on the bone that it exhausts the capacity of the bone to remodel, a weakened site—a stress fracture—on the bone may appear. The fracture does not appear suddenly. It occurs from repeated traumas, none of which is sufficient to cause a sudden break, but which, when added together, overwhelm the osteoblasts that remodel the bone.

Stress fractures commonly occur in sedentary people who suddenly undertake a burst of exercise (whose bones are not used to the task). They may also occur in Olympic-class athletes who do extraordinary quantities of high-impact exercise, in professional and amateur distance runners who run high weekly mileage, or in soldiers who march long distances.

Muscle fatigue can also play a role in the occurrence of stress fractures. In a runner, each stride normally exerts large forces at various points in the legs. Each shock—a rapid acceleration and energy transfer—must be absorbed. Both muscles and bones serve as shock absorbers. However, the muscles, usually those in the lower leg, become fatigued after running a long distance and lose their ability to absorb shock. As the bones now experience larger stresses, this increases the risk of fracture.

Previous stress fractures have been identified as a risk factor.[4]


Treatment

If a stress fracture occurs in a weight-bearing bone, healing will be delayed or prevented by continuing to put weight on that limb.

Rest is the only option for complete healing of a stress fracture. The amount of recovery time varies greatly depending upon the location, severity, the strength of the body's healing response and an individual's nutritional intake. Complete rest and a cast or walking boot are usually used for a period of four to eight weeks, although periods of rest of twelve to sixteen weeks is not uncommon for more severe stress fractures. After this period activities may be gradually resumed, as long as the activities do not cause pain. While the bone may feel healed and not hurt during daily activity, the process of bone remodeling may take place for many months after the injury feels healed, and incidences of re-fracturing the bone is still at significant risk. Activities such as running or sports that place additional stress on the bone should only gradually be resumed. One general rule is to not increase the volume of training by more than 10 percent from one week to the next.

Rehabilitaition usually includes muscle strength training to help dissipate the forces transmitted to the bones.

Bracing or casting the limb with a hard plastic boot or air cast may also prove beneficial by taking some stress off the stress fracture. An air cast has pre-inflated cells that put light pressure on the bone, which promotes healing by increasing blood flow to the area. This also reduces pain because of the pressure applied to the bone. If the stress fracture of the leg or foot is severe enough, crutches can help by removing stress from the bone.

With severe stress fractures, surgery may be needed for proper healing. The procedure may involve pinning the fracture site, and rehabilitation can take up to six months.

Prevention

One method of avoiding stress fractures is to add more stress to the bones. Though this may seem counter-intuitive (because stress fractures are caused by too much stress on the bone), moderate stress applied to the bone in a controlled manner can strengthen the bone and make it less susceptible to a stress fracture. An easy way to do this is to follow the runner's rule of increasing distance by no more than 10 percent per week. This allows the bones to adapt to the added stress so they are able to withstand greater stress in the future.

Strengthening exercises also help build muscle strength in the legs. Strengthening these muscles will prevent them from becoming fatigued quickly, allowing them to absorb the strain of running for longer periods of time. Key muscles that need strengthening with lower leg stress fractures are the calves and the shin muscles. Runners often suffer from overuse injuries or repetitive stress injuries]. These include stress fractures, stress reactions, tendinitis, meniscal tears, ITB Friction syndrome, and exacerbation of pre-existing arthritis. Stress fractures, if not diagnosed and treated, can develop into complete fractures.

Depending on a variety of factors (including weight, running surface and shoe durability), runners should replace their shoes every 300–700 miles to allow adequate mid-sole cushioning. A change in running surfaces can also help prevent stress fractures. However, it is also argued that cushioning in shoes actually causes more stress by reducing the body's natural shock-absorbing action, increasing the frequency of running injuries.[6]

References
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