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Injury Flashcards

(60 cards)

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1
Q

What is PRICE

A

Protect, Rest, Ice, Compression, Elevation

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2
Q

What is a chronic injury

A

Occurs after playing sport or exercise for a long time. Often called over use injuries. They develop slowly, can last a long time and often ignored- making injury worse and causing more problems.

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3
Q

What is an acute injury

A

Occurs suddenly during exercise or competition, pain often felt straight away and is often severe.

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4
Q

Symptoms of an acute injury

A

Sudden sharp pain

Swelling around injury site

Not being able to bear weight

Protruding bone or joint visibly out of place.

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5
Q

Symptoms of a chronic injury

A

Pain when you compete or exercise

A dull ache at rest

Swelling

Restricted movement

Weakness in arm or leg

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6
Q

What is a fracture

A

Break or crack in a bone

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7
Q

What is a simple or closed fracture

A

A clean break to bone that doesn’t penetrate through the skin or damage surrounding tissue

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8
Q

What is a compound or open fracture

A

When soft tissues or skin is damaged

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9
Q

What are the 6 different types of fracture

A

Comminuted

Spiral

Longitudinal

Buckle

Hairline

Greenstick

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10
Q

What is a comminuted fracture

A

Where the bone breaks into 3 or more pieces

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11
Q

What is a spiral fracture

A

A winding break

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12
Q

What is a longitudinal fracture

A

A break that occurs along the length of the bone

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13
Q

What is a buckle fracture

A

Occurs in children where the bone deforms but does not break

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14
Q

What is a hairline fracture

A

A partial fracture that is difficult to detect

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15
Q

What is a greenstick fracture

A

Occurs in children when the bone partly breaks on one side but does not break completely

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16
Q

What are dislocations

A

Occur at joints, very painful

Occur when a bone is out
of joint

Ends of bones are forced out of position

Often happen due to fall or contact with another player

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17
Q

What are strains

A

Pulled or torn muscle

Occur when muscle fibres are stretched too far and tear.

Occur regularly in team games with other players and continual acceleration and deceleration

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18
Q

What are sprains

A

Sprain occurs to the ligaments that support a joint.

Sprain happens when ligament is stretched too far or tears, often during twisting and turning (excessive force applied to joint)

Treatment involves RICE is not as severe.

May require surgical repair is severe.

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19
Q

What are the two types of ankle sprains

A

Inversion and eversion

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20
Q

What is an inversion sprain

A

Sprained lateral ligament therefore the foot rolls in

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21
Q

What is an eversion sprain

A

Sprained medial ligament therefore the foot rolls out

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22
Q

What is Achilles tendonitis

A

Overuse injury which results in inflammation of the tendon.

Connects gastrocnemius to heel bone

Used for walking, running, jumping

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23
Q

What is a stress fracture

A

Overuse injury where the area becomes tender and swollen.

Occur commonly in weight bearing bones.

Often happens when muscles are fatigues to fail to absorb shock.
Can happen if overtraining (+increasing intensity too quickly)

Stress overload transferred from muscle to bone- This results in tiny crack in bone

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24
Q

What is tennis elbow

A

Also called lateral epicondylitis.

Inflammation of muscles and tendons- tiny tears occur on the outside of the elbow

Pain felt on bony part of outer elbow which is called the lateral epicondyle

Repeated stress on elbow can cause tennis elbow

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25
What are the 5 injury prevention methods
Screening Protective equipment Warm up Stretching Taping and bracing
26
How can screening help to prevent injury
Screening can be done to identify risks and complications from exercise. Can help to detect early problems before symptoms occur and reduce injury
27
What are some examples of things assed during screening
Assessing muscle imbalances, core strength, range of joint movement, postural alignment, mobility and can involve an ECG to identify potential heart issues
28
What heart screening do young elite performers undergo
CRY - cardiac risk in the young
29
How can screening help training be adapted
Helps performer select relevant conditioning training programme to help prevent further injury
30
Disadvantage of screening
Some tests are not 100% accurate and therefore a problem may be missed or a false positive produced
31
Examples of protective equipment in sport preventing injury
○ Football- shin pads ○ Rugby- scrum cap, gum shield, body armour ○ Cricket- batting pads, thigh pads, box, helmet, gloves ○ Hockey- shin guards, mask for short corners, gloves Squash- eye guards
32
Effects of a warm up that helps to prevent injury
* Increase elasticity of muscles * Increase HR and respiratory rate * Increase delivery of oxygen to muscles causing vascular shunt to happen
33
What are the four types of stretching
Active Passive Ballistic Static
34
What is active stretching
Involves contraction of one group of muscles (agonist) to cause a stretch in the opposing muscles (antagonist)
35
What is passive stretching
Using external force to cause a stretch (another part of body, partner or wall)
36
What is ballistic stretching
Swinging or bouncing movements to push joint to range of motion.
37
What is static stretching
Stretching without movement, can be held for up to 30s.
38
What is taping
Using strong tape to restrict movement and give stability.
39
What is bracing
Often more substantial than taping often at the ankle or knee giving extra stability to joints and muscles that may be weak due to injury
40
What are the 5 methods of injury rehab
- Proprioceptive training - Strength training - Hydrotherapy - Hyperbaric chamber - Cryotherapy
41
What are the 7 methods of recovery from exercise
- Compression garments - Massage - Foam rollers - Cold therapy/ice baths - Cryotherapy - Sleep - Nutrition
42
What is proprioceptive training
Proprioceptors deliver vital information about how the body is moving by receptors, but following injury proprioception is impaired therefore this training can be used to restore this ability and reduce the chance of the injury happening again. The training involves balance, hopping and jumping exercises which teaches the body to control the position of injured joint subconsciously
43
What is strength training
Uses resistance of some kind to prepare the body for exercise, reducing injury chance.
44
What are the four types of strength training
Free weights Machine weights TheraBand Body weight exercises
45
What are the advantages of free weights for injury rehab
Useful as muscles have to stabilise movement so more advance than a weight machine
46
What are the disadvantages of free weights for injury rehab
Safety is a concern as they must be accompanied to help spot Must me prescribed by a practitioner Can do more harm than good if bad technique
47
What are the advantages of machine weights for injury rehab
Has a lot of control so appropriate in early rehab stage Can start with low weight and build up
48
What are the advantages of TheraBand's for injury rehab
Resistance can be increased by using thicker bands
49
What are the advantages of body weight exercises for injury rehab
Improves core strength which can help balance, posture and any muscle imbalances
50
What is hydrotherapy and why is it useful for injury rehab
▪ Involves submerging in warm water (35-37 degrees Celsius) which improves blood flow, relieving pain and relaxes muscles. ▪ Buoyancy of water supports body weight making exercises easier and less weight through joints, allowing for more exercise than permitted on land. ▪ Exercising against resistance of water helps strengthen injured area.
51
What are hyperbaric chambers and how do they help with injury rehab
▪ The aim of hyperbaric chambers is to improve the recovery time from an injury. ▪ The chamber is pressurised with 100% oxygen meaning more oxygen can be diffused to injured site. ▪ Excess oxygen dissolves in the blood plasma where it can reduce swelling, helps stimulate white blood cell activity and increase blood flow to injured area.
52
What is cryotherapy and how does it help with injury rehab
▪ Chamber is cooled by liquid nitrogen to below -100 degrees and patient remained for up to 3 minutes. ▪ Freezing gas causes blood from arms and legs to flow towards the core to protect vital organs from extreme cold. ▪ On leaving the chamber, blood returns back to extremities full of oxygen which helps heal injured cells.
53
How is compression garments useful for recovery from exercise
Improves blood flow and prevent deep vein thrombosis , reduces inflammation and DOMS, improves lactate removal
54
Disadvantage of compression garments
Research is not clear how effective it actually is
55
How is massage useful for recovery from exercise
Used in treating and reliving soft tissues by: - Increase blood flow providing more oxygen and nutrients to muscles - Removes lactic acid - Relieves tension and pressure in muscles - Breaks down scar tissue leading to mobility issues
56
How are foam rollers useful for recovery from exercise
▪ Method of self massage ▪ Relieves tension and tightness in muscles ▪Uses bodyweight to apply pressure
57
How are cold therapy/ice baths used to help recovery from exercise
▪ Similar to cryotherapy ▪ Reduces swelling (oedema) ▪ Athletes may sit for 5-10 mins ▪ Alternate between hot and cold baths to flush out
58
How is sleep used to help recovery for exercise
▪ Amount and quality effect recovery as cells are rebuilt during sleep ▪ Aim to achieve deep sleep (non-REM) ▪ Where blood flow is redirected away from the brain to allow muscles to recover
59
How is nutrition used to help recovery from exercise
▪ Glycogen stores are depleted during exercise and there is a 20 min window after exercise where the body is most able to restore glycogen level so post exercise nutrition is key ▪ Athletes drink a recovery drink of between 3:1 and 4:1 of carbs:protein
60

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