Injury Prevention And The Rehabilitation Of Injury Flashcards
(108 cards)
1
Q
What are the most commonly affected areas by injuries?
A
Ankles and knees
2
Q
How do injuries affect elite performers?
A
Can affect their income as they cannot play
3
Q
How do injuries affect novices?
A
Stops their progression
4
Q
What causes injuries?
A
- Inadequate preparation
- Poor equipment
- Poor technique
- Overloading too soon
- Collisions/falls
5
Q
What are the two types of injuries?
A
Acute and chronic
6
Q
What is an acute injury?
A
An injury that occurs suddenly during exercise, pain is felt immediately and is often severe
7
Q
What are examples of acute injuries?
A
Fractures (minus stress fractures), dislocations, strains, sprains
8
Q
What is a chronic injury?
A
Occurs after playing sports for a long time, develop slowly and are long lasting - often called over-use injuries
9
Q
What are features of acute injuries?
A
- Sudden, severe pain
- Swelling around the injured site
- Not being able to bear weight
- Restricted movement
- Extreme leg/arm weakness
- Protruding bone or joint visibly out of place
10
Q
What is a fracture?
A
A break or crack in a bone
11
Q
How are simple or closed fractures caused?
A
Clean break in the bone, that doesn’t penetrate the skin or damage surrounding tissue
12
Q
How are compound or open fractures caused?
A
When the soft tissue or skin has been damaged as well
13
Q
Why are compound or open fractures serious?
A
Higher risk of infection due to the surrounding soft tissue or skin being damaged
14
Q
What is a comminuted fracture?
A
Bone breaks or splinters into three or more pieces
15
Q
What is a spiral fracture?
A
A winding break
16
Q
What is a longitudinal fracture?
A
A break that occurs along the length of the bone
17
Q
What is a buckle fracture?
A
Occurs in children when the bone deforms but doesn’t break
18
Q
What is a hairline fracture?
A
A partial fracture of the bone that is difficult to detect
19
Q
What is a greenstick fracture?
A
Fractures in children where the bone partly fractures on one side but doesn’t break completely
20
Q
Why do greenstick fractures not break completely?
A
Children’s bones are softer and more elastic, so can bend
21
Q
What are dislocations?
A
When the ends of bones are forced out of position?
22
Q
Where do dislocations occur?
A
At joints
23
Q
What are strains?
A
Occurs when muscle fibres are stretched too far and tear
24
Q
When do strains commonly occur?
A
Team games from contact with other players, and when performers continually accelerate and decelerate
25
Why are elite athletes prone to strains?
The intensity of their regular training is high and the overuse of specific muscle groups occur regularly
26
What do sprains effect?
Ligaments
27
What are ligaments?
Strong bands of tissue around joints that join bone to bone
28
How do sprains occur?
When playing sport, a lot of twisting and turning, and excessive force is applied to a joint
29
Why do sprains occur?
When the ligament is stretched too far far or tears
30
What is an inversion sprain?
Sprained lateral ligament
31
What is an eversion sprain?
Sprained medial ligament
32
What are features of chronic injuries?
- Pain when you compete or exercise
- Dull ache when resting
- Swelling
33
What is Achilles tendonitis?
An over-use/chronic injury that causes pain and inflammation of the tendon
34
What are tendons?
Strong bands of soft tissue that connects muscles to bones, when muscles contract they help to move the moneys and joints
35
Where is the Achilles tendon located?
Back of ankle
36
What is the largest tendon in the whole body?
Achilles tendon
37
What does the Achilles tendon do/used for?
Connects the gastrocnemius to the heel bone and is used for walking, running, and jumping
38
What is a stress fracture?
An over-use/chronic injury where the area becomes tender and swollen
39
When are stress fractures common?
Weight-bearing bones of the legs
40
How are stress fractures caused?
When the muscles become fatigued so they no longer are able to absorb shock of the exercise, eventually transferring the stress overload onto the bone, causing a tiny crack
41
What is ‘Tennis elbow’?
An over-use/chronic injury that occurs in muscles attached to the elbow and are used to straighten the wrist
42
How is tennis elbow caused?
Muscles and tendons at the elbow become inflamed and tiny tears occur on the outside of the elbow, bellowing very sore and tender
43
Where is pain felt in the tennis elbow?
On the bony part of the outer elbow
44
What causes tennis elbow?
Repeated stress on the elbow, often from tennis
45
What is pain on the inside of the elbow referred to as?
Golfer’s elbow
46
What is lateral epicondylitis?
Tennis elbow
47
Examples of chronic injuries?
Achilles tendonitis, stress fractures, tennis elbow
48
What are the acute fractures?
- Open/compound
- Simple/closed
- Comminuted
- Spiral
- Longitudinal
- Buckle
- Hairline
- Greenstick
49
What is screening used for?
Helps identity those at risk of complications from exercise, prepare performers, enhance performance and reduce injury
50
How does screening work?
Detects a problem early, before any symptoms occur
51
What is ECG?
Electrocardiogram machine, where electrons are placed onto a players chest and wires connect to an ECG machine and a printout is produced of the hearts electrical activity
52
What is CRY?
Cardiac risk in young
53
What does screening assess?
- Muscle imbalances
- Core strength
- Range of joint movements
- Posture alignment
- Mobility
54
What are disadvantages of screening?
- Tests are not 100% accurate, and may miss a problem (false negative) or identify a problem that doesn’t exist (false positive)
55
What is the protective equipment for football?
Ankle and shin pads
56
What is the protective equipment for rugby?
Scrum cap, gum shield, body armour
57
What is the protective equipment for cricket?
Batting pads, thigh pads, box, helmet, gloves
58
What is the protective equipment for hockey?
Leg guard, shin guard, pads, kickers, face mask for short corners, gloves, helmet
59
What is the protective equipment for squash?
Eye guards
60
How do warm-ups reduce the risk of injury?
- Body temperature increases
- Increases elasticity of muscle tissue
- Heart rate and respiratory rate increase
- Increases blood flow and therefore the delivery of oxygen and nutrients to working muscles
61
What is the first stage of a warm-up?
- Cardiovascular exercise, which gently increases heart rate (jogging)
- Increases cardiac output and breathing rate
- More blood directed to the working muscles through vascular shunting
This increases the oxygen delivered to the muscles
62
What is the second stage of a warm-up?
Stretching/flexibility exercises
63
What is the third stage of a warm-up?
Involves the movement patterns that are to be carried out (practising shooting or dribbling)
64
What is an active stretch?
When a stretched position is held by a contraction of an agonist muscle
65
Example of active stretching?
Lifting leg up and holding it in position
66
What is passive stretching?
Uses an external force to help the stretched position
67
What is static stretching?
When the muscle is held in a stationary position for 10 seconds or more
68
What is ballistic stretching?
Uses swinging and bouncing movements
69
What type of performer should use ballistic stretching?
Gymnasts or dancers
70
What does taping do?
Helps weak joints with support and stability to reduce the risk of ankle sprains
71
What is kinesiology tape?
Tape that expands as muscles contract
72
What is tape on muscles used for?
Provide controlled support as muscles move
73
What is bracing for?
Gives extra stability to muscles and joints that are weka or gave been previously injuried
74
What are common braces?
Ankle and knee braces
75
What is proprioception?
Subconscious process using a system of receptor nerves located in muscles, joints and tendons
76
How is proprioception impacted after injury?
Impaired
77
What do proprioception do?
Deliver vital information about this, together with visual, auditory and touch senses
78
What does proprioceptive training use?
Hopping, jumping and balance exercises to teach the body to control the position of an injured joint
79
Why are balance boards used in proprioceptive training?
Unpredictable and therefore, re-educates the body to quickly react to the wobbly movements without thinking
80
What are free weights?
- Dumb bells/kettlebells
- Have to be controlled when lifted - not machine reliant
- Muscles have to stabilise the weight and lift
81
What are machine weights?
- Machine has the control
- Focus on just improving strength
- Gradual
82
What is bodyweight?
- Uses the body as resistance (plank)
- Improving core strength improves balance, posture which could lead to injury
83
What are therabands?
- Made of latex (stretchy), have different strengths
- Light bands are used for rehabilitation
- Gradual
84
Why are hyperbaric chambers used?
Reduces recovery time
85
What is a hyperbaric chamber?
A pressurised chamber where there is 100% pure oxygen
86
What do hyperbaric chambers do?
The pressure increases the amount of oxygen that can be breathed in, meaning that more oxygen can be diffused to the injured area - the excess oxygen dissolves into the blood plasma, where it can reduce swelling, and stimulate white blood cells activity, increasing the blood supply at the injury site
87
What is cryotherapy?
The use of cold temperatures to treat an injury
88
What is RICE?
Rest, Ice, Compression, Elevation
89
What is RICE used for?
Common sporting injuries - muscle strains
90
What does RICE do?
Gives an analgesic effect, which limits pain and swelling by decreasing blood flow to the injured area
91
How are cryogenic chambers used?
- Cooled by liquid nitrogen to below -100 degrees
- Patients remain in chamber with sock, gloves, and a swimming costume for up to 3 minutes
- Freezing gas surrounds the body
92
How do cryogenic chambers work?
- Freezing gas surrounds the body, causing blood flows from arms and legs towards the core to attempt to keep the body warm, and vital organs from extreme cold
- Once leaving the chamber, the blood flows back to injured cells helping them heal
93
What is hydrotherapy?
Using warm water to improve blood circulation, relax muscles and relive pain
94
What temperature are hydrotherapy pools at?
35-37 degrees
95
Why is water used in recovery?
Buoyancy helps support body weight, reducing load on joints, allowing more exercise than permitted on land, exercise against water resistance helps strengthen injured areas
96
What are hydrotherapy exercises?
Squats, lunges, walking and running
97
Why are compression garments used?
Improve blood circulation and prevent medical conditions (deep vein thrombosis), and blood lactate removal
98
What is deep vein thrombosis?
A blood clot in one of the deep veins in the body
99
What do sports massages do?
Prevent or relive soft tissue injuries
100
What are benefits of sport massages?
- Increases blood flow to soft tissues, so more oxygen and nutrients can pass through to help repair damage
- Removes lactic acid
- Cause stretching of soft tissues to relive tension and pressure
- Breaks down scar tissue, preventing mobility problems in muscles, tendons, and ligaments
101
What are foam rollers used for?
Releasing tension and tightness, prevents injury and improves mobility
102
What is oedema?
A build-up of fluid which causes swelling
103
What does cold therapy target?
Minor aches and pains
104
Whta does cooling the surface of the skin do?
- Decreases blood flow and reduces swelling or bleeding - decreased swelling enables more muscle movement
- Reduces muscle spasms
- Reduces metabolic rate
105
What reduces muscle spasms?
Ice - decreases motor activity, conduction velocity of sensory and motor nerves slow down
106
How do ice baths promote recovery?
- Cold water causes blood vessels to tighten and drain of blood
- Legs then fill with new blood that invigorates the muscles with oxygen to help cells function better
107
What is NREM?
Non-REM sleep
108
What is non-REM sleep?
There is no rapid eye movement, consists of three stages that get progressively deeper
