Injury Prevention + Rehabilitation Of Injury

Question 1

Types of injury

Answer 1

• acute
• chronic

Question 2

Acute injuries

Answer 2

def = a sudden injury caused by an impact
types of acutes injuries;
- fractures - closed fracture (within skin) or compound (breaks skin)
- dislocation - end of bone forced out of joint
- strains - muscle tears or pulls
- sprains - ligaments are overstretched

Question 3

Chronic injuries

Answer 3

def = injuries caused by over-use
types of chronic injuries;
- Achilles tendonitis - inflammation - common
- stress fractures - common in weight baring bones, muscles don’t take impact
- tennis elbow - muscles + tendons inflamed

Question 4

Injury prevention methods

Answer 4

• Screening
• Protective equipment
• Warming up
• Flexibility Training
• Taping and bracing

Question 5

Screening

Answer 5

• done by clubs
• need to fill in PARQ
• physical tests e.g. ECG to pick up signs of cry + muscular skeletal + joint tests
• allows prediction of future injuries/internal risks
• used to adapt training, seek treatment
• negatives = anxiety, wrong diagnosis

Question 6

Protective equipment

Answer 6

• needs to fit properly + follow NGB regulations

Question 7

Flexibility training

Answer 7

• active = stretched position held by contraction of agonist muscle
• passive = stretch occurs with help of external force eg partner
• static = muscle held in stationary position
• ballistic = involves swinging or bouncing movements to push further

Question 8

Taping + bracing

Answer 8

taping - provides extra joint support to aid recovery - rigid for joints, stretchy for muscles
bracing - more substantial as involves hinged supports, used for stability in previously injured or weak muscles + joints

Question 9

Injury rehabilitation methods

Answer 9

• proprioceptive training
• strength training
• hyperbaric chambers
• cryotherapy
• hydrotherapy

Question 10

Proprioceptive training

Answer 10

• involves hopping, jumping + balance exercises to restore lost proprioception
• proprioception is ability for brain to communicate with muscles
• gait exercises + wobble boards

Question 11

Strength training

Answer 11

• uses resistance bands to build strength around injured joints
• strengthens body to reduce injury but also help build lost muscle after injury
• increases joint stability + improves core strength to aid posture

Question 12

Hyperbaric chambers

Answer 12

• chamber with 100% O2
• speeds up recovery
• as more O2 getting to injured area, O2 diffuses into plasma reducing swelling.
• also stimulates blood cell growth
• pressure increases blood flow to injured areas

Question 13

Cryotherapy

Answer 13

• use of cold temps to treat injuries
• related to rice principle
• coldness decreases blood flow to injured area - reducing swelling
• ice baths
• cyro chambers - wear socks, gloves + swim suit for 3 mins

Question 14

Hydrotherapy

Answer 14

• exercise in warm water
• aids recovery + rehabilitation of injured muscles
• works because buoyancy of water takes pressure off injured area, water can be resistant therefore building strength in injured area

Question 15

Methods of recovery from exercise

Answer 15

• compression garments
• massage
• foam rollers
• cold therapy
• sleep + nutrition

Question 16

Compression garments

Answer 16

used to aid blood circulation + prevent medical problems such as DVT (deep vein thrombosis)

Question 17

Massage

Answer 17

relives soft tissue injuries
benefits;
- increased blood flow
- removal of lactic acid
- stretching of soft tissue to relieve pressure
- breakdown of star tissue to stop mobility probs in muscle, tendons + ligaments

Question 18

Foam rollers

Answer 18

• like a self massage
• release tension + muscle tightness
  used to prevent injury + improve mobility

Question 19

Cold therapy

Answer 19

• useful after intense exercise as it targets aches + pains
• cooling skin surface gives pain relief
• causes vasoconstriction, reducing blood flow, reducing chance of swelling + bleeding
• decrease in swelling allows more movement.

Question 20

Ice baths

Answer 20

used for 5-10 mins
causes vasoconstriction, reducing blood flow.
leaving bath causes vasodilation to gives muscles new O2 to help cells function better.
blood that leaves take lactic acid

Question 21

Cryotherapy

Answer 21

• aids recovery
• targets whole body
• quicker than ice baths + more pleasant

Question 22

Sleep + nutrition

Answer 22

sleep;
-deep sleep (REM) important for recovery
- brain waves are slowest so blood directed where needed
- sleep to short = recovery cut short
nutrition;
- need to replenish glycogen stores
- if replenishes within 20 mins after performance for next day can be enhanced
- 20 mins after = most able to restore glycogen stores