Injury prevention and the rehabilitation of injury

Question 1

Define the term acute injuries + give a sporting example

Answer 1

Acute injuries happen suddenly after a stress to the body such as a fractured eye socket after being hit with a hockey ball

Question 2

Define the term signs of a injury and symptoms of an injury

Answer 2

1. Things you can see
2. Things the performer may feel

Question 3

State and describe 2 types of hard tissue injuries

Answer 3

1. Fracture - the partial or complete break of the bone

• simple (closed) fractures = the skin remains unbroken
• compound (open) fractures = the bone breaks through the skin

Signs of a fracture

• deformity
• swelling
• discolouration

Symptoms of a fracture

• pain
• inability to move the area

2. Dislocation - the displacement of one bone from another out of their original position

• occurs from a direct force (a collision) or an indirect force (a fall) pushing the joint past its extreme range of motion
• a subluxation (an incomplete of partial dislocation) often causes damage to ligaments and increases the likelihood of recurrent dislocations

Signs of dislocation

• deformity
• swelling and discolouration

Symptoms of a dislocation

• may feel a pop
• severe pain
• loss of movement

Question 4

State and define 6 soft tissue acute injuries

Answer 4

1. Contusion and haematoma

• contusion = a bruise , an area of skin or tissue. Where the blood vessels have become damaged
• haematoma = internal bleeding, ranging from minor bruises under the skin to deep tissue bleeding

2. Sprain

• caused by a sudden twist, impact or fall that forces the joint beyond its extreme range of motion

3. Strain

• a result from overstretching a muscle

4. Abrasion

• are caused by falling or slipping, or by clothes rubbing on the body

5. Blister

• occur due to friction on the skin. Prevented by wearing the correct footwear, equipment and training load

6. Concussion

• occur after trauma to the head and can result in headaches and dizziness

Question 5

State the sings and symptoms 5 soft tissue, acute injuries

Answer 5

1. Dislocation

Signs = swelling, discolouration

Symptoms = pain at touch

2. Sprain

Signs = swelling and bruising

Symptoms = inability to ear weight, pain

3. Strain

Signs = swelling, discolouration, bruising

Symptoms = pain on movement

4. Abrasion

Signs = bleeding

5. Concussion

Sings = balance problems, seizure

Symptoms = slow to get up, headache

Question 6

Define the term chronic injuries

Answer 6

A slowly developed injury associated with overuse

Question 7

State and describe 1 type of hard tissue, chronic injury

Answer 7

1. Stress fracture = a tiny crack in the surface of the bone due to overuse

• common in distance running events, tennis and gymnastics where the repetitive stress of the foot on the ground can cause trauma
• overtraining can cause stress fractures
• pain will usually stop with rest

Question 8

State and describe 2 types of soft tissue, chronic injuries

Answer 8

1. Shin splints = chronic shin pain due to the inflammation of muscles and stress on the tendon attachments to the surface of the tibia

• through excessive use, the tendons connecting the muscles to the tibia become inflamed leading to pain on the shin
• being overweight, wearing inadequate footwear or poor leg biomechanics can be a cause

2. Tendinosis = the deterioration of a tendon in response to chronic overuse and repetitive strain

• example = tennis elbow
• signs = limited movement
• symptoms = burning + aching

Question 9

Describe the term intrinsic risk factor and state 5 possible factors

Answer 9

1. In a jury risk or force from inside the body

• previous injury
• posture and alignment issues
• age
• nutrition
• poor preparation

Question 10

Describe their term extrinsic risk factor and state 4 possible factors

Answer 10

1. An injury risk or force from outside the body

• poor technique and training
• incorrect equipment and clothing
• inappropriate intensity duration or frequency of activity
• warm up and cooldown ineffectiveness

Question 11

State and describe 4 things warmups do

Answer 11

1. Raising body temp = increases enzyme activity, improves efficiency of muscular contraction
2. Preparing the body physiologically = the elasticity of muscles, tendons and ligaments improves
3. Preparing the body psychologically = mentally prepares the performer for the task
4. Minimising risk of injury

Question 12

State the 5 key features of a warm up

Answer 12

1. Lasts 20-45 mins
2. Gradually increases intensity
3. Has three stages = pulse raiser, stretching and mobility, sport specific drills
4. Stretching and mobility should be dynamic in sport specific patterns
5. Static stretching should be avoided

Question 13

State and describe 3 things cooldowns do

Answer 13

1. Maintains HR = maintains blood flow and metabolic activity flushing muscle tissues with oxygenated blood
2. Aids the removal of lactic acid = enhancing future performances, delaying fatigue and injuries
3. Aiding the healing process

Question 14

State the 3 key features of a cooldown

Answer 14

1. Lasts 20-30 mins
2. Gradually decreases in intensity
3. Has several stages = moderate intensity activity to maintain HR, aid venous return and remove waste, stretching exercise to reduce muscle tension and lower temp

Question 15

State the 5 reasons static stretching is no longer recommended in a warmup

Answer 15

1. Has no effect on injury prevention
2. May reduce the peak force produced in the Achilles tendon by 8%
3. Deteriorates antagonistic co-ordination, hampering explosive movements
4. Reduces eccentric strength by 9%, decreasing the ability to change direction at speed
5. Reduces the muscles ability to consume o2 by 50%

Question 16

Define SALTAPS - a from of assessment

Answer 16

1. S = stop = stop the game before injury
2. A = ask - ask the participant questions eg where does it hurt
3. L = look - at the injury site check for swelling, bruising, deformity or discolouration
4. T = touch - at the injury site check for swelling, deformity, lumps, bumps and heat
5. A = active movement - ask for active movements from the participant
6. P = passive movement = assessor moves the injured body part
7. S = strength testing - ask the player to stand, lift and put pressure on the injured area. Ask them if they can continue

Question 17

Acute injury management using PRICE. Define PRICE

Answer 17

• soft tissue injuries can be treated using PRICE

1. P = protect

• protect your injury from further damage eg by using a support

2. R = rest

• rest the injury for the first two or three days. You may need to use crutches if injury is to the leg. Reintroduce movement gradually so you don’t delay your recovery by losing muscle strength

3. I = ice

• ice the painful area with a cold compress. This will help reduce swelling and bruising. Do this for 15-20 mins every 2-3 hours. Don’t apply ice directly to the skin

4. C = compress

• compress the injured area with an elastic bandage to help limit the swelling. Don’t leave the bandage on whilst asleep

5. E = elevate

• evacuate your injury by resting it above the level of the heart and keep it supported

Question 18

Recognising concussion using the six R’s. Define the 6 R’s

Answer 18

1. R = recognise

• learn the signs and symptoms of concussion to help identify when an athlete might have a suspected concussion

2. R = remove

• any athlete who has concussion or suspected concussion should be removed from the game immediately

3. R = refer

• once removed the athlete should be referred immediately to a qualified healthcare professional who is trained in evaluating and treating concussion

4. R = rest

• athlete must rest from exercise until symptom-free and not be left alone in the first 24 hours following injury

5. R = recover

• athlete must be fully recovered and symptom-free from the concussion before returning to play

6. R = return

• in order for a safe return to play, the athlete must be symptom free and cleared in writing by a qualified healthcare professional who is trained in evaluating and treating concussion. The athlete completes GRTP (graduated return to play) protocol

Question 19

Define the term rehabilitation

Answer 19

The process of restoring full function after an injury has occurred

Question 20

What 2 things does rehabilitation depend on

Answer 20

1. An accurate diagnosis
2. Specialist treatment

Question 21

State and describe the three stages of rehabilitation

Answer 21

1. Early stage

• gentle exercise encouraging emanated tissue to heal

2. Mid stage

• progressive loading of connective tissues and bones to develop strength

3. Late stage

• functional exercises and drills to ensure the body is ready to return to training

Question 22

State the treatment process of a simple fracture

Answer 22

• medical attention asap
• PRICE
• immobilisation
• anti-inflammatory and pain medication
• severe fractures may require surgery to realign bones
• physiotherapy may be needed

Question 23

State the treatment process of a stress fracture

Answer 23

• medical attention required for diagnosis and advice
• PRICE
• rest for 2 weeks and avoid activity for 8 weeks
• immobilisation may be needed
• gentle return to exercise
• strengthening exercises for surrounding connective tissue

Question 24

State the treatment process of a dislocation

Answer 24

• medical attention asap
• immobilisation = no attempt to reposition bones unless a medical professional
• PRICE
• physiotherapy

Question 25

State the treatment process for a sprain

Answer 25

• medical attention may be required in severe cases
• PRICE
• immobilisation or support eg crutches
• anti-inflammatory and pain medication
• exercise to strengthen surrounding connective tissue and improve mobility and balance
• heat therapy and contrast therapy can be used for pain relief

Question 26

State the treatment process for torn cartilage

Answer 26

• medical attention
• PRICE
• support using strapping
• anti-inflammatory and pain medication
• physiotherapy to strengthen the surrounding connective tissue and restore range of motion
• hydrotherapy to maintain fitness without weight bearing

Question 27

State the treatment process for exercise-induced muscle damage

Answer 27

• in most cases medical attention is not required and symptoms should improve in 5 days
• cold therapy such as ice pack, ice baths post exercise
• massage and stretching techniques
• anti-inflammatory and pain medication
• heat therapy and contrast therapy