Embedded Files
Injury Prevention
While diving appears effortless, the sport places intense demands on the body. Repeated impacts, high forces, and extreme positions all carry injury risk. Most diving injuries result from overuse, poor technique, or inadequate strength and mobility, especially in the shoulders, lower back, and knees.
Preventing injury starts with proper warm-ups, progressive skill development, and attention to form in both dryland and water settings. A well-rounded program should include mobility work, strength training, recovery routines, and flexibility, all tailored to a diver’s individual needs. Emphasizing core stability, joint alignment, and balanced muscle development is necessary to maintain the integrity of an athlete's performance, as even small imbalances can lead to compensation and strain over time.
Addressing Injuries
Most Common Types:
Concussions:
Concussions in diving typically occur from head impact with the board, water, or during awkward entries. Even mild concussions can affect coordination, balance, and reaction time. Make proper spotting, technique, and awareness critical for prevention.
Shoulder:
Shoulder injuries are common due to the repetitive overhead motion and forceful entries, often caused by muscle imbalances, poor scapular control, or rotator cuff strain. These can limit range of motion and make reaching a vertical line difficult.
Upper Body:
Neck: Neck strain often results from hyperextension or whiplash-like movement during awkward entries or poorly timed spotting. Maintaining head-neutral positioning and strong postural control is key to protecting this area.
Wrist: Wrist pain or sprains can come from bracing on entry or improper hand positioning during head-first dives, especially if the hands are misaligned or stiff at contact. Learning correct entry hand shape reduces impact stress.
Lower Body:
Lower Back Injuries:
Low back pain is common from repeated hyperextension, poor core control, or impact force from entries. Tight hip flexors and hamstring imbalances can also contribute, making core strength and mobility vital.Knee Injuries:
Knee issues in divers often stem from overuse, twisting off the board, or poor alignment during takeoff and landing. Weak glutes or hip instability can place extra stress on the knee joint.Ankle Injuries:
Ankles take heavy load during hurdles, takeoffs, and entries. Sprains or impact-related pain can occur with poor toe point, stiff landings, or instability. Making ankle strength, mobility, and proprioception essential for injury prevention.
Injury Stats
Overall Injuries:
421 injuries reported (292 in females, 129 in males).
Injury incidence rate (IIR): 2.36 injuries per 365 athlete days.
Prevalence and Burden:
Annual prevalence: 70.0–85.1% of athletes were affected.
67.2% of injuries led to time-loss, with a median of 17 days per injury.
Overall injury burden: 90.8 days of absence per 365 athlete days.
Trends Over Time:
Injury rates increased slightly between 2018–19 (IIR = 2.04) and 2021–22 (IIR = 2.59) but were not statistically significant (p=0.161p = 0.161p=0.161).
When do these happen?
Timing:
Most injuries occurred during training (79.3%) versus competition (2.4%).
55.3% of injuries happened during pool training sessions, with 30.4% during water entry and 27.8% during take-off.
Mechanisms:
Water entry and repetitive movements (e.g., lumbar extension in back dives) were major contributors.
Wrist injuries often linked to repetitive microtrauma during water impact (up to 60 km/h).
Most Common Diving Injuries
Body Regions Most Affected:
Lumbar spine (18.3% of injuries, 100% lifetime prevalence in elite divers).
Wrist/hand (11.6%), often due to water entry impact.
Shoulder (10.5%), associated with repetitive overhead motion.
Types of Injuries:
Joint sprains (24.9%), muscle injuries (21.6%), and impingement (13.5%) were most common.
Stress fractures caused the most significant time-loss.
Springboard vs. Plaform
Platform Diving:
Highest IIR (3.02 injuries per 365 athlete days).
More injuries to the wrist, hand, and shoulder due to higher impact forces.
Springboard Diving:
Lower IIR (2.20 injuries per 365 athlete days).
More knee and lower leg injuries due to take-off mechanics.
Sex-based injury differences
Sex-Based Observations:
Injury Rates:
Females: 2.38 injuries per 365 athlete days; Males: 2.30 injuries per 365 athlete days.
Injury burden was similar between sexes (~90 days of absence per 365 athlete days).
Injury Locations:
Females: Lumbar spine, wrist/hand, lower leg, and shoulder.
Males: Lumbar spine, wrist/hand, shoulder, and knee.
Competition vs. Training
Injury incidence proportion: 2.1–22.2% during competitions.
Pre-Existing Injuries: Up to 56% of divers entered competitions with pre-existing injuries, contributing to a lower reporting rate in competitions.
Flexibility is KEY!!!
Flexibility is an important factor in preventing injuries, especially in a sport like diving that demands extreme ranges of motion. Tight muscles and limited joint mobility can lead to compensations, poor alignment, and added strain on the body during takeoffs, rotations, and entries.
When divers have the flexibility to move through full ranges safely and efficiently, they reduce the risk of muscle pulls, joint stress, and overuse injuries, particularly in the shoulders, hips, spine, and knees. It also allows for better form, tighter positions, and smoother technique, which helps both performance and long-term durability.
If you haven't already, this is your reminder to stretch today!!
Google Sites
Report abuse