Injury prevention and the rehabilitation of injury Flashcards
(44 cards)
1
Q
types of injury
types of injury
A
- acute
- chronic
2
Q
acute injury
types of injury
A
- occurs suddenly during exercise or competition
- E.G sprained ankle/torn ligament
- characteristics
- sudden , severe pain
- swelling around injury site
- not being able to bear weight
- restricted movement
- exterme leg or arm weakness
- a protruding bone or joint which is visbibly out of place
3
Q
chronic injury
types of injury
A
- occur after playing sport or excercise for a long time (overuse injuries)
- these devlop slowly and can last a long time and are often ignored by performers
- ignorning that injury can make the injury worse , causing more problems
4
Q
acute injuries - fracture
types of injury - acute injuries
A
- a break or crack in a bone is a fracure and bone can fracture in different ways
- a simple or close fracture is a clean break to a bone that does not penetrate through the skin or damage surrounding area
- a compound or open fracture us when soft tissue or skin has been damaged
- this is more serious as there is a higher risk of infection
5
Q
comminuted fracture
types of injury - acute injuries
A
- the bone breaks or splinters into three or more peices
6
Q
spiral fracture
types of injury - acute injuries
A
- a winding break
7
Q
longitudinal fracture
types of injury - acute injuries
A
- a break that occurs along the length of the bone
8
Q
buckle fracture
types of injury - acute injuries
A
- occurs in children where the bone defroms but does not break
9
Q
hairline fracture
types of injury - acute injuries
A
- a partial fracture of the bone that is difficult to detect
10
Q
greenstick fracture
types of injury - acute injuries
A
- occur in children where the bone partly fractures on one side but does not break completely
- this is because in young children the bone is softer and more elastic so it can bend
11
Q
dislocations
types of injury - acute injuries
A
- dislocations occur at joints and are very painful
- happen when the end of bones are force out of position
- in sport, dislocation occur with a fall or contact with another player
- E.G tackle in football
- they are often easy to see as the bone looks visbibly out of place
12
Q
strains
types of injury - acute injuries
A
- often called a pulled or torn muscle
- strain occurs when a muscle fibre is stretched to far and tears
- strains can occur in teram games from contact with others
- they can also occur where the performer continuilly accelerates and decelerates suddenly
- elite athletes are also prone to strains where the intensity of their training is high and the overuse of specific musle groups occur regularly
13
Q
sprains
types of injury - acute injuries
A
- occur to ligaments (strong bans of tissue around joints that joine bone to bone)
- when playing sport where there is lots of twisting and turning
- excessive force is applied to a joint
- a sprain can occur where the ligament is twisted or stretched too far or tears
14
Q
chronic injury
types of injury - chronic injury
A
- display the signs of pain when you complete exercise , a dull ache when you rest and swelling
15
Q
types chronic injuries
types of injury - chronic injury
A
- achilles tendonitis
- stress fracture
- tennis elbow
16
Q
achilles tendonitis
types of injury - chronic injury
A
- tendons connect muslce to bone and are strong bands of soft tissue
- when muscles contract they help to move the bones and joints
- is an overuse injury that causes pain and inflammation of the tendon
- the achilles tendon connects the gastronemius to the heel bone and is used for walking , running and jumping
- so when we do a lot of regular activity it can be prone to tendonitis
17
Q
stress fracture
types of injury - chronic injury
A
- where the area becomes tender and swollen
- most common in weight bearing bones in the legs
- can occur when there is an increase in the amount of exercise/intensity of the exercise is increases too quickly
- occurs when muscles become too fatigued and are no longer able to absorb the added shock of exericse
- that muscles transfer the stress overload to bone and a tiny crack can appear (stress fracture)
18
Q
tennis elbow
types of injury - chronic injury
A
- is an overuse injury and occurs in the muscles attached to the elbow that are used to straighten the wrist
- muscle and tendons become inflamed and tiny tears occur on the outside of the elbow
- medical term - lateral epicondylitis
- Pain felt on the bony part of the outer elbow
- Any activity that has repeated stress on the elbow can cause tennis elbow (also known as golfers elbow)
19
Q
what does screening do
injury prevention
A
- Screening can be used to help;
- Identify those at risk of complications from exercise
- Prepare performers for their sport
- Enhance performance
- Reduce injury
- It can be used to detect a problem early before any symptoms occur (can save lives)
- Screening can also identify musculoskeletal conditions which can highlight any past or current injuries
- This will help athletes choose the correct conditioning training programmes to prevent further injury
20
Q
CRY - screening
injury prevention
A
- CRY - cardiac risk in the young
- An ECG is used to assess and monitor a performers heart
- The test is encouraged by most National Governing Body due to demands of elite sports
21
Q
negatives of screening
injury prevention
A
- Not 100% accurate (false negative)
- May cause confidence issues/anxiety which coil increase the probability of getting injured
- Preventive measure such as taping could prevent injuries more than screening
- If they find something on the screening they may not sign the player
- Time and cost effective
22
Q
positives of screening
injury prevention
A
- Can allow for prehab work so injured are prevented
- Can look and help specific weaknesses
- Allows to see what additional interventions are needed (taping ect)
23
Q
protective equipment
injury prevention
A
-
Football
Ankle pads
Shin pads -
Rugby
Scrum cap
Gum shield
Body armour -
Cricket
Batting pads
Thigh pads
Box
Helmet
Gloves -
Hockey
Leg guard
Shin guard
Pads
Kickers
Face mask for short corners
Gloves helmet -
Squash
Eye guards
24
Q
positive of protective equipment
injury prevention
A
helps feel protected
25
negative of protective equipment
| injury prevention
* doesnt acc do a lot
* limits your ability
26
warm up
| injury prevention
*** .1. Pulse raiser (cardiovascular exercise)**
Muscles won't tear if warmer
***.2. Dynamic stretches**
Looses up the muscles
Increase range of motion
***.3. Sport related skills practice**
Mentally preparation
27
positives of warm ups
| injury prevention
* Increases the elasticity of muscles
* Increases body's muscle temperature (more pliable)
* Increases HR and RR - increase blood flow and delivery of key nutrients
* Prepare muscle, tendons and joints
* Gets our body in the aerobic zone quickly so we don't go to anaerobic as quick - response our ATP more efficiently
28
negatives of warm up
| injury prevention
* time consuming
* energy expenditure
29
flexibility training
| injury prevention
* Flexibility training should involve the joints and muscles that will be most active during activity
* **Active stretching** - is when a stretched position is held by the contraction of an agonist muscle
* **Passive stretching** - uses an external force to help the stretched position
* **Static stretching** - is when the muscle is held in a stationary position for 10 seconds or more
* **Ballistic stretching** - uses swinging and bouncing movements
30
taping and bracing
| injury prevention
* becomes reliant on it
* helps keep joints in place
31
proprioceptive training
| injury rehabilitation
* Is a **subconscious process** using a system of receptor nerves located in the muscle, joints and tendons
* Proprioceptive training uses;
Hopping
Jumping
Balance exercises
* Used to **restore lost proprioception** and teach the body to **control the position** of an injured joint
* A balance board (wobble board) - unpredictable, strengthen an injured ankle joint and re-educates the body to react to the wobble board
32
hyperbaric chambers
| injury rehabilitation
* Aim to reduce recovery time for an injury
* The chamber is pressurised (similar to an aeroplane) and has **100% pure oxygen**
* The pressure increases the amount of oxygen that can be breathed in and this means **more oxygen can be diffused** to the injured area
* The excess oxygen dissolves into the blood plasma where it can reduce swelling and both **stimulate white blood cell activity** and increase the blood supply at the injury site
33
free weights
| injury rehabilitation
* Dumb bells and kettlebells
* Muscle have to stabilise the weight as well as lift it
34
machine weights
| injury rehab
* Machine has lots of control
* In early stages of injury - focus on improving strength starting with low weights and gradually building up
35
body weight
| injury rehab
* Using body resistance
* Involves core exercises (plank)
* Core strength helps balance and posture
* Reduces imbalances (could cause injury)
36
therabands
| injury rehab
* Made of latex and have different strengths
* Light resistance bands are used for rehab
* As injury improves, band increases resistance
37
cryotherapy
| injury rehab
* The use of cold temperatures to treat an injury
* For common injuries (muscle strains) simple treatment is RICE
* Ice baths are also a form of cryotherapy
* Whole body cryotherapy involves using cryogenic chambers to reduce pain and inflammation
* The chamber is cooled by liquid nitrogen to a temp, below -100 degrees
* The blood flows back towards core in an attempt to keep the body warm and protect vital organs
* Leaving the chamber the blood returns to the arms and legs full of oxygen which helps injured cells
38
what does cryotherapy do
| injury rehab
* Reduces swelling
* Reduces damage
* Reduces recovery
* Maintain mobility
39
hydrotherapy
| injury rehab
* Takes place in **warm water** and is used to improve **blood circulation, relieve pain and relax**
* Water can be used to make exercise easier and to alter exercise intensity
* The main advantage is that the buoyancy of the water helps support body weight, which reduces the loads on joints
* Exercise against the resistance of water helps to strengthen the weakened area
* Good for flexibility
40
compression garments
| injury rehab
* Are used to **improve blood circulation** and prevent medical problems such as **deep vein thrombosis (DVT)**
* DVT - a blood clot in one of the deep veins in the body
* Used by athletes to help blood lactate removal
* Reduces both inflammation and symptoms associated with DOMS (delayed onset of muscular soreness)
41
massage
| injury rehab
* Popular method of treatment which can prevent or relieve soft tissue
* Benefits include;
* Increase blood flow to soft tissue - more O2 and nutrients
* Removes lactic acid
* Causes stretching of soft tissue to relieve tension and pressure
* Breaks down scar tissue which, if not removed, can lead to mobility problems
42
foam rollers
| injury rehab
* A bit like a self-massage
* Can release tension and tightness in a muscle, as well as between the muscles and fascia
* Fascia - a layer of fibrous connective tissue which surrounds the muscle or the group of muscles
43
importance of sleep
| injury rehab
* Deep sleep is important for muscle recovery
* The deepest part of sleep is the 3rd stage of non-rem
* Non-rem - means there is no rapid eye movement, it consists of three stages of sleep which gets progressively deeper
* Brain waves are at their slowest and blood flow is directed away from the brain towards the muscle to restore energy
* If sleep is too short then the time for repair is cut short
Need 8-9 hrs of sleep
44
importance of nutrition
| injury rehab
* Research shows that replenishing glycogen stores during the first 20 minutes after exercise can enhance performance the next day
* In the 20 minutes immediately post exercise the body is most able to restore glycogen
* Many athletes drink chocolate milk within 20 minutes to optimise recovery
* They consume 3:1 to 4:1 ratio of carbs to protein
* This combination helps the body resynthesise muscle glycogen more efficiently
