Injury prevention in orienteering

These four exercises are effective in preventing substantial injuries in orienteerers if performed at least twice a week:

one-leg stance
runner’s pose
one-leg heel pose
one-leg side hop

Who

62 adult male and female elite orienteerers (Sweden).

30 people (females: 15, males: 15)

aged 24.1 (±3.5)

years as elite 5.8 (±3.3)

previous ankle sprain 13

32 people (females: 15, males: 17)

aged 24.2 (±3.8)

years as elite 6.6 (±3.6)

previous ankle sprain 12

Design

Randomised controlled trial.

Intervention group

4 exercises on neuromuscular control, balance, jumping:
- one-leg stance
- runner's pose
- one leg heel raise
- one leg side hope (3 difficulty levels)
progressed every 2 weeks
4 times a week
14 weeks

Control group

trained as usual

Injury measures

A number of substantial lower limb injuries (from foot to hip), average substantial injury prevalence, the incidence of ankle sprains.

substantial injury – injury resulting in a moderate or severe reduction in training volume or performance, or ceasing of training

Injury data were collected using the Oslo Sports Trauma Research Center (OSTRC) Overuse Injury Questionnaire sent every 2 weeks (via text message) for 14 weeks. Also asked about training volume, frequency of exercises and ankle sprains occurrence.

Main results

64 substantial injuries happened over 14 weeks. 66% during a competitive season. 55% of injuries were in the foot, 22% in the lower leg.
No significant difference between intervention and control groups for the number of substantial injuries or number of ankle sprains.
But when participants from the intervention group were divided into high (2 or more times per week) and low compliance (less than 2) sub-groups, there was a significant difference in substantially injured orienteerers with 65% reduced injury risk, and a number of substantial injuries with 64% reduced injury risk, between control and high compliance sub-group, respectively.
No significant differences occurred between control and low compliance sub-group. In the intervention group, a significantly higher proportion of low compliance orienteerers were injured than high complying orienteerers.

Take home message

For a clinician & coach

Only high compliance with the exercise programme gave reduction in injuries.

For a parent

Doing these 4 exercises at least 2 times per week can be effective in reducing injuries in orienteering.

For an athlete

Perform these 4 exercises at least 2 times per week if you want to prevent leg and foot injuries resulting from orienteeting.

Original article

Halvarsson B, von Rosen P. Could a specific exercise programme prevent injury in elite orienteerers? A randomised controlled trial. Physical therapy in sport. 2019 Nov 1;40:177-83.

Clinical trial registration 4-1645/2017.