Ch. 13 Injury Prevention For The Athlete Flashcards
(39 cards)
Warm-up Protocols
• 12-15 min
• Submaximal, non-fatiguing activity
• Stretching
• Sport-specific movements
• Injury prevention techniques
• Gradual intensity and movement specificity progression
• Increase from half-tempo to game pace
• Also use for extended breaks in athletic events
Active warm-up
submaximal activity that facilitates a 1- degree Celsius increase in internal core temperature
Common foot injuries
Achilles tendonitis, plantar fasciitis, metatarsal stress fracture
Foot injury prevention techniques
Achilles tendon stretch (bent knee), Achilles tendon stretch (straight knee), resisted dorsiflexion, towel crunches
Common ankle injuries
lateral ankle sprain, medial ankle sprain, syndesmotic (high ankle) sprain
Ankle injury prevention techniques
restore closed-chain dorsiflexion through stretching, strengthen ankle musculature, use functional activities (e.g., hopping, lateral, and cutting movements), progress acute variables over several weeks
Common knee injuries
patellofemoral pain (PFP) syndrome, anterior cruciate ligament injuries
Knee injury prevention techniques
hip strengthening (e.g., tube walking), proprioceptive-balance training, plyometric agility training; technique-movement awareness training
Common low back injuries
disc injury, muscle strain/ligament sprain, sacroiliac joint (SIJ) dysfunction
Low back injury prevention techniques
strengthening of lumbar spine, lower limbs, and abdominal muscles; correcting imbalances throughout the body; improving overall neuromuscular control
Common shoulder injuries
shoulder impingement, shoulder instability
Shoulder injury prevention techniques
SMR, static, and neuromuscular stretching; isolated strengthening of underactive scapular muscles
Concussions
1.6-3.8 million occurrences per year, reaching epidemic status; when the brain hits the inside of the skull due to impact or drastic motion of the head
Concussion prevention techniques
strengthening of the head, neck, and cervical structures; use manual resistance (MR) if neck flexion/extension machine not available
Injury rehabilitation protocol
three graded stages defined by an athlete’s symptomology and trajectory of recovery
Injury rehabilitation protocol: Stage 1
injured area managed by athletic trainer and sports medicine staff; strengthen non-traumatized areas using iso-lateral or single-limb training
Injury rehabilitation protocol: Stage 2
athlete regains pain-free ROM and cleared by medical staff; therapeutic and progressive in nature; increases blood circulation to injured area to promote continued healing; keep joint stress minimal
Injury rehabilitation protocol: Stage 3
focused on returning injured area to baseline or greater than pre-injury strength level; additional focus on increasing metabolic conditioning
Anterior Talofibular (Ligament)
Function: Prevents anterior translation of the talus on the fibula and ankle mortise. Taut when foot is plantarflexed.
Injury Mechanism: Most commonly injured ligament. Injured with plantarflexion and inversion.
Calcaneofibular (Ligament)
Function: Prevents supination of talocrural and subtalar joints. Limits rearfoot inversion and internal rotation. Taut in dorsiflexion.
Injury Mechanism: Second most commonly injured ligament. Injured with plantarflexion and inversion.
Posterior Talofibular (Ligament)
Function: Limits inversion and internal rotation. Taut in extreme dorsiflexion.
Injury Mechanism: Third most commonly injured.
Injured with dorsiflexion and internal rotation.
Deltoid (Ligament)
Function: Limits eversion. Taut in eversion.
Injury Mechanism: Not often injured. Injured with eversion.
Subtalar joint cervical and interosseous (Ligament)
Function: Limit pronation and supination.
Injury Mechanism: Unclear how often injured and with what mechanism.
Anterior and posterior inferior tibiofibular (Ligament)
Function: Stabilize the ankle mortise.
Injury Mechanism: Involved with high ankle sprains.
Injured with eversion and extreme dorsiflexion.
