Chapter 16: Musculoskeletal Injuries

Question 1

Strains

Answer 1

Injuries to muscles or tendons

Question 2

Sprains

Answer 2

Injuries where excessive twisting or stretching of a joint occurs and a ligament tears or separates from the bone

Question 3

Dislocation

Answer 3

When a joint is displaced beyond its physiological range of motion

Question 4

Bursitis

Answer 4

Inflammation of a bursa

Question 5

Tendonitis

Answer 5

Inflammation of the tendon sheath

Question 6

Herniated disk

Answer 6

Intervertebral disk is damaged due to the improper loading of the spinal column

Question 7

What are the four areas commonly prone to injury? (Known as the “Famous 4”)

Answer 7

Shoulders, neck, lower back and knees

Question 8

What are some exercises that are known to aggravate the shoulders?

Answer 8

• Improper lat pulldown technique (i.e. behind the neck)
• Heavy dumbbell shoulder presses
• Upright rows
• Straight arms while performing dumbbell lateral, anterior or posterior raises

Question 9

What are some exercises that are known to aggravate the neck?

Answer 9

• Raising the head off the bench while performing a dumbbell chest press
• Any neck strengthening exercises
• Hyper-extending the neck to watch form in a mirror
• Incorrectly placing barbell on spinous process during squat

Question 10

What are some exercises that are known to aggravate the lower back?

Answer 10

• Squat
• Cleans
• Deadlifts
• Goodmornings
• Lifting the hips off the bench during heavy, prone hamstring curls
• Using a ‘hip flexion and extension’ motion to build momentum during heavy seated row or lat pulldown

Question 11

What are some exercises that are known to aggravate the knees?

Answer 11

• Low cable adductor or abductor pulls
• Failing to align the hips, knees and ankles during the squat, leg press, leg extension
• Heavy load on leg extension machine
• Locking the knees in full extension
• Hyper-extending the knees
• Deep squats

Question 12

What are some exercises that are known to aggravate the elbows?

Answer 12

• Locking out the elbows during any exercise or stretch
• Deep triceps dips
• Narrow grip on the bar during barbell bench press

Question 13

What are some exercises that are known to aggravate the wrists?

Answer 13

• Improper bar positioning (i.e. load of the dumbbell not directly over the forearm)
• Failing to immobilize wrists while performing certain exercises (e.g. triceps pressdowns)
• Narrow or wide grip bench press
• Narrow or wide grip barbell curls
• Heavy wrist curls and wrist extensions

Question 14

Scoliosis

Answer 14

Lateral curvature of the spine

Question 15

Lordosis

Answer 15

Swayback

Question 16

Kyphosis

Answer 16

Hunchback

Question 17

Spondylolysis

Answer 17

Stress fracture of a vertebra

Question 18

What does RICE stand for? When should the RICE formula be used?

Answer 18

R = rest (keep injured area protected from movement)
I = ice or immobilize (apply ice for 10-20 min every 1.5 to 2 hrs. Important in the first 24 hrs)
C = compression (wrap injury in a tensor bandage from the furthest point from the heart towards the heart)
E = elevate (injured area should be elevated to a level above the heart)

Use following an acute weight room injury to reduce swelling and relieve pain