Injury Prevention, PARQ, RICE and PEDs

Preventing Injury Before It Happens

Injury is one of the biggest barriers to consistent training and performance. Preventing injury requires a proactive approach: screening individuals before they train, applying the principles of training correctly to avoid overuse, using appropriate equipment, and following the rules of the activity. When injury does occur, the correct immediate treatment limits damage and speeds recovery.

The PARQ: Physical Activity Readiness Questionnaire

Before starting a new training programme, an individual should complete a PARQ (Physical Activity Readiness Questionnaire). The PARQ is a short set of questions asking about cardiovascular health, recent illness, known medical conditions, bone or joint problems, pregnancy, prescription medication and any other reasons that might make vigorous exercise unsuitable without medical guidance. If a person answers “yes” to any question, they are advised to consult a doctor before beginning training. The PARQ protects both the individual and the coach — it ensures that exercise is safe and that any training programme is adapted to the person’s health status.

Injury Prevention Strategies

Applying the principles of training correctly is the first line of defence against overuse injuries. Increasing training load too quickly — violating progressive overload — is the single most common cause of overuse injury in sport. Shin splints, stress fractures and tendinopathy all develop when training volume or intensity increases faster than the body can adapt. A structured programme with planned rest and recovery prevents this.

Additional prevention strategies include: following the rules of the activity to minimise contact injuries; using appropriate protective clothing and equipment (helmets, shin pads, gum shields, braces); and checking facilities and equipment before use to remove hazards such as uneven surfaces, damaged apparatus or unsuitable footwear.

Common Injuries in Sport

Several injury types appear on the specification. Concussion is a traumatic brain injury caused by a blow to the head. Symptoms include headache, confusion, dizziness and nausea. Any athlete suspected of concussion must be removed from play immediately and not return until medically cleared — the “if in doubt, sit them out” protocol. Fractures are breaks in bone. A dislocation occurs when joint surfaces are forced out of alignment, commonly at the shoulder or finger. A sprain is damage to a ligament at a joint; a strain is damage to a muscle or tendon. Torn cartilage, most commonly the meniscus of the knee, occurs when the fibrocartilage cushion is twisted under load. Soft tissue injuries also include tennis elbow (lateral epicondylitis), golfer’s elbow (medial epicondylitis) and abrasions (skin surface injuries from friction).

Performance-Enhancing Drugs (PEDs)

Performance-enhancing drugs (PEDs) are substances used to gain an unfair advantage in sport. They are banned by the World Anti-Doping Agency (WADA) and their use is considered cheating. Each category of PED has specific effects and health risks.

Anabolic steroids are synthetic versions of testosterone. They increase muscle protein synthesis, leading to greater muscle hypertrophy, strength and recovery. They are used in power and strength sports. Health risks include liver damage, cardiovascular disease, hormonal disruption (including reduced fertility), aggression and, in young athletes, early closure of growth plates. Beta blockers reduce heart rate and control tremors. They are used in precision sports such as archery, shooting and snooker. Health risks include lowered blood pressure and bradycardia.

Stimulants increase alertness, concentration and aggression, and delay the onset of fatigue. They include amphetamines and some substances found in cold remedies. Health risks include elevated heart rate, anxiety, cardiac arrhythmia and addiction. Narcotic analgesics are powerful painkillers that allow athletes to compete through injuries that would otherwise force them to stop. They carry risks of addiction, impaired judgement and masking damage that could worsen without rest.

Erythropoietin (EPO) is a peptide hormone that stimulates the bone marrow to produce more red blood cells, increasing the blood’s oxygen-carrying capacity. This improves aerobic endurance significantly and is used in cycling, marathon running and cross-country skiing. The health risks are severe: increased blood viscosity raises the risk of blood clots, stroke and heart attack. Growth hormones (GH) stimulate muscle growth and fat loss. Health risks include abnormal bone and organ growth (acromegaly) and joint pain. Diuretics increase urine production. They are used either to achieve rapid weight loss for weight-category sports (boxing, judo) or to dilute urine samples in an attempt to hide other banned substances. Health risks include severe dehydration and electrolyte imbalance. Blood doping involves removing an athlete’s blood, storing it, then re-infusing it before competition to raise red blood cell count. Like EPO, it increases oxygen-carrying capacity and carries similar cardiovascular risks.