injury rehabilitation and prevention Flashcards
(161 cards)
1
Q
define acute injury
A
a sudden injury caused by a specific impact or traumatic event where a sharp pain is felt immediately
2
Q
identify the signs of acute injury
A
- sudden severe pain
- swelling aroun injured site
- not being able to bear weight
- restricted movement
- extreme leg or arm weakness
- protruding bone or joint visibly out of place
3
Q
define a hard tissue injury
A
- involve damage to the bone, joint or cartilage
4
Q
what can hard tissue injuries result in
A
- internal bleeding
- circulatory problems
- joint instability
5
Q
define a soft tissue injury
A
damage to muscles, tendons and ligaments
6
Q
what can soft tissue injuries result in
A
- inflammation
- bruising
7
Q
what type of injury is a fracture
A
acute hard tissue injury
8
Q
define fracture
A
a partial or complete break in a bone due to excessive force that overcomes a bones potential to flex
9
Q
define a simple/ closed fracture
A
break in bone which causes little movement to bone placement, minimising damage to tissues
10
Q
what are the signs and symptoms of a simple fracture
A
- severe pain at fracture site
- loss of movement
- swelling
- discoloration
11
Q
what are the potential causes of a simple fracture
A
excessive impact force from collision, falling or poor technique
12
Q
desribe the treatment of a simple fracture
A
depending on site and severity of fracture:
- medical attention always required
- PRICE to reduce swelling if it doesnt cause pain
- immobalisation using splint/ crutches/ cast to assist healing process
- anti-inflammatory and pain meds
- more severe fractures may require surgery to realign bones with pins etc.
can take several weeks to heal or months if performer is older
- physiotherapy helps strengthen connective tissues around injured area and improve flexibility and mobility
13
Q
define a compound/ open fracture
A
when soft tissue or skin has been damaged by the bone
14
Q
why is a compound fracture more serious than a simple fracture
A
there is a higher risk of infection as bone can crack or break in more than one place
15
Q
what type of injury is a dislocation
A
acute hard tissue injury
16
Q
define dislocation
A
the displacement of one bone from another out of the original position
17
Q
what are the signs and symptoms of a dislocation
A
- severe pain
- loss of movement
- deformity
- swelling
- ‘pop’ feeling
18
Q
what are th epotential causes of a dislocation
A
excessive impact force from a collision or fall
19
Q
describe the treatment process for a dislocation
A
depending on site and severity of doslocation:
- immediate medical attention
- immobalisation using splint, sling, crutches/ plaster cast
- PRICE to reduce swelling
- anti-inflammatory and pain meds
- more severe/ repeated dislocations may require surgery to realign and pin bones to original position
- physiotherpay will strengthen surrounding connective tissues and improve flexibility
20
Q
define a subluxation disolcation
A
an incomplete/ partial dislocation
21
Q
what type of injury is a contusion
A
acute soft tissue injury
22
Q
define contusion
(also a bruise)
A
an area of skin where the blue vessels rupture
23
Q
define a rupture
A
a complete tear of a muscle, tendon or ligament
24
Q
how are ruptures formed
A
a fall or direct impact from a plaer or object
25
define haematoma
localised congealed bleeding from the ruptured blood vessels
26
what typ of injury is a sprain
acute soft tissue injury
27
define sprain
overstretch or tear in the ligament that connects bone to bone
28
describe what tissue in the body can sprain
ligaments
29
what is a ligament
strong bands of tissue which connect bone to bone
30
how can a sprain occur
when playing sport where there is lots of twisting and turning, and excessive force is applied to a joint
31
what are the signs and symptoms of a sprain
- pain
- swelling
- discoloration
- inability to bear weight
32
decsribe the treatment process for a sprain
depending on site and severity:
- medical attention required in severe cases
- PRICE to reduce swelling
- immobalisation support using strapping/ brace/ crutches to assist healing process
- anti-inflammatory and pain meds
- functional rehab, strengthening, mobility and balance exercises
- 3rd degree may require reconstructive surgery
- recovery can rnage from several weeks to several months
33
what kind of injury is a strain
acute soft tissue injury
34
define a strain
an overstretch or tear in the muscle or tendon that connects muscle to bone
35
what is a strain often refered to as
pulled or torn muscle
36
why do strains occur
muscle fibres are stretched too far and tear
37
explain what kind of games cause regular strains
team games, from contact with other players and where performer continually accelerates and decelerates suddenly
38
how elite athletes pone to strains
where intensity of training is too high and overuse of specific muscle groups occurs regularly
39
what type of injury is an abrasion
acute soft tissue injury
40
define abrasion
superficial damage to skin cause by scraping action against surface
41
what scenarios cause abrasions
falling or slipping/ clothing rubbing on the body
42
what is arule in most sports about bleeding
must leave play
43
what type of injury is a blister
acute soft tissue injury
44
define blister
friction forming separation of layers of skin where a pocket of fluid forms
45
how can blisters be prevented
wear correct equipment, footwear
46
what type of injury is a concussion
acute injury
47
define concussion
a traumatic brain injury resulting in a disturbance of brain function
48
identify the symptoms that clearly indicate a concussion
- loss of consciousness
- balance problems
- disorientation and confusion
- dazed or blank expression
49
identify the symptoms that might indicate concussion
- headache
- dizziness
- visual problems
- nausea or vomiting
50
define a chronic injury
a slowly developed injury often referred to as an over-use injury
51
identify the signs of a chronic injury
- pain when you compete or exercise
- a dull ache when you rest
- swelling
52
what kind of injury is a stress fracture
chronic hard tissue injury
53
define stress fracture
a tiny crack in the surface of a bone cause by overuse
54
what are the signs and symptoms of a stress fracture
spcific spots of pain during activity increasing with further use
55
what are the potential causes of a stress fracture
overtraining, intensity overload, fatigue, unfamiliar surfaces and inappropriate equipment use
56
describe the treatment process for a stress fracture
in most cases:
- medical attention required for diagnosis and advice
- PRICE to reduce swelling
- rest for 2 weeks and activity avoidance for further 8 weeks to prevent larger more complex fracture
- immobalisation to limit activity using splint or brace
- gentle return to exercise with posture and alignment training
- strengthening exercises for surrounding connective tissue
healing may take significant period of time and if rushed a secondary potential worse injury may occur
57
what happens to the area of a stress fracture
becomes tender and swollen
58
where are stress fractures most common
in weight bearing bones of the legs
59
what else can contribute to a stress fracture
- unfamiliar surfaces
- inappropriate equipment
60
how does a stress fracture occur
the fatigued muscle transfers the stress overload to the bone which results in a tiny crack
61
what kind of athletes is a stress fracture most common in
distance running, tennis, gymnasts, basketball players
62
whta kind of injury is shin splints
chronic soft tissue injury
63
define shin splints
chronic shin pain due to the inflammation of muscles and stress on tendon attachments to the surface of the tibia
64
what is shin splaints also known as
medial tibial stress syndrome
65
what athletes is shin splints most common in
long distance runners
66
what kind of injury is tendinosis
chronic soft tissue injury
67
define tendinosis
the deteriation of a tendon in response to chronic overuse and repetitive strain
68
identify the 2 types of tendinosis
- achilles tendinosis
- tennis elbow
69
define achilles tendinosis
the pain and deteriation of a tendon in the heel due to overuse and repetitive strain
70
define tennis elbow
tendon pain in forearm due to chronic overuse and repetitive strain
71
what type of injury is tennis elbow
chronic soft tissue injury
72
describe tennis elbow
- over-use injury whihc occurs in the muscles attached to the elbow that are used to straighten the wrist
- muscle and tendons become inflammed and tiny tears occur on the outside of the elbow
- area becomes sore and tender
73
what is the medical term for tennis elbow
lateral epicondylitis
74
what activity causes tennis elbow
any activity that places repeated stress on the elbow
75
what type of injury is achilles tendonitis
chronic soft tissue injury
76
descirbe achilles tendonitis
- overuse injury that causes pain and inflammation of the tendon at the back of the ankle
77
define an intrinsic risk factor
factors from within the body
78
describe the intrinsic risk factors of injury
- aspects of an athletes physical makeup or individual variables like poor posture and alignment, previous injury and insufficient nutrition
- training effects such as inappropriate flexibility, strenght imbalance and poor preparation for training
79
give and example of poor preparation
running a marathon without adequate training beforehand
80
what should preparation for an activity include
- warm up
- nutrition
- hydration
- sleep
- training
81
describe previous injury as an intrinsic risk factor for injury
- weakness in connective tissues
- imbalance between muscle groups
- decreased joint stability
- altered biomechanics
82
describe posture and alignments issues as an intrinsic risk factor for injury
different leg lengths, scoliosis or lordosis (misalignment can cause joints to weaken and muscular imbalances)
83
describe age as an instrinsic risk factor for injury
increases risk of injury as bone tissues loses strength and connective tissues suffer overuse, wear and tear they become prone to injury
84
describe age as an instrinsic risk factor for injury
increases risk of injury as bone tissues loses strength and connective tissues suffer overuse, wear and tear they become prone to injury
85
describe nutrition as an intrinsic risk factor for injury
for prevention and recovery:
- protein = growth and repair.
- carbohydrate for energy and prevent fatigue, fats for protection and cushioning
- vitamins and minerals such as VD and calcium for growth and repair
86
define inadequate fitness as an intrinsic risk factor for injury
leads to injury if the intensity, duration and frequency of training or ability of opponesnt are too high
87
explain what eaely fatigue leads to
- poor technique
- wrong decisions
- drop in performance
88
describe inappropropriate flexibility level as an intrinsic risk factor for injury
a lack of flexibility in the connective tissues can limit range of motion and lead to sprains/ strains
89
how can flexibility be improved prior to performance to help prevent injury
- an appropriate warm up with sport specific mobility exercises may increase performance while limiting risk
90
define an extrinsic risk factor for injury
injury risks or forces from outside the body
91
identify extrinsic risk factors for injury
- poor biomechanical training and performance techniques
- incorrect equipment and clothing
- inappropriate overload without progression and lack of variance in training
92
describe incorrect equipment and clothing as an extrinsic risk factor for injury
- equipment must be suitable for age, stature and ability of participant
- e.g. mini-tennis by lawn tennis = smaller court, racket, net lower and bouncing balls to reduce injuries to skeleton
93
decsribe poor performance techniques as an extrinsic risk factor for injury
- using poor technique puts excess strain on the muscles, tendons and ligaments
- chronic injury e.g. tennis elbow is associated with poor backhand technique
- acute injury e.g. poor technique with free weights can cause strains
94
how do coaches play an essential role in preventing injuries caused by poor biomechanical training and technique
- teach correct technique
- warm up routines
- practices are appropriate for age and ability of player
95
give an example of why coaches must be up to date with guidelines
e.g. rugby chnages to scrum engagement
- step instructor ensuring correct equipment and routine is within performers ability
96
describe how equipment can help prevent injury from extrinsic risk factors
- protective equipment can be worn e.g. netballer wear ankle braces
97
why do athletes wear sport specific clothing
to maximise performance and avoid injury
98
give example of sport specific clothing
99
describe what technelogicsl fabrics can do
- second skin : increases flexibility for gymnast so they can use their full range of motion OR helps cyclist by minimising air resistance so limits fatigue as clothing is smooth
- wick away moisture: aiding in thermoregulation
- be light weight
- contain padding : shoulder girdle in American football prevents fractures and dislocations
100
how can footwear aid in prevention of injury in sport and give an example
- designed to meet demand of sport
- can be specific to the athlete and the splaying surface
e.g. distance runners require cushioning for shock/ absorption/ basketball trainers have lateral ankle support
101
describe how inappropriate overload without progression and lack of variance can be an extrinsic rsk factor for injury
- progressive overload must be appropriate for age, ability, stature and injury status of athlete
102
how can injuries occur with inappropriate overload wihtout progression and lack of variance
- if intensity is too high
- the frequency or duration is too great
- no variance may cause repetitive strain
103
describe how warming up thoroughly will reduce the risk of injury
- it increases muscle elasticity
- increases bodys muscle temperature
- increase heart rate & respiratory rate
- increase blood flow and so delivery of oxygen and nutrients to working muscles
104
explain the 3 stages of a warm up
1. perform cardiovascular exercise e.g. jogging to gently increase heart rate & so increase cardiac output, breathing rate so more blood is directed to wokring muscles (vascular shunting) recieving more oxygen
2. stretching/ flexibility/ & mobility exercises
3. sport specific drills to activate neural pathways & rehearse movement pathways
105
how long should a warm up last
20-45 mins with gradually increasing intensity
106
describe how cooling down will help active recovery
- removes waste products like lactic acid and CO2
- flush muscles with oxygenated blood
- prevent blood pooling
- prevent delayed onset muscle soreness
107
how long should you cool down for
20-30 mins by gradually decreasing in intensity
108
describe the distinct stages of a cooldown
1. moderate intensity activity of 40-55% VO2max to maintain HR, venous return mechanisms and blood flow to remove waste products
2. stretching exercises to reduce muscle tension, increase muscle relaxation and gradually lower muscle temperature
109
define delayed onset of muscle soreness
pain and stiffness in muscle, which peaks 24-72 hours after exercise, associated with eccentric muscle contracation
110
describe how you would assess a sports injury in sport
| SALTAPS
- STOP: stop the game if player is injured
- ASK: ask questions about injury e.g. where does it hurt
- LOOK: search for signs such as bruising, swelling, broken skin, bleeding or foreign objects
- TOUCH: gently palpate the injured area to indentify painful regions of inflammation
- ACTIVE MOVEMENT: ask the player whether thay can move the injured area without assistance
- PASSIVE MOVEMENT: if there is movement then gently move the injured area through its range of movement
- STRENGTH TESTING: ask the player to stand, lift or put pressure on the injured area if they can
111
describe acute management of soft tissue injuries
| PRICE
- PROTECTION: protect the injury from further damage e.g. splint
- REST: allow time to heal and prevent further damage
- ICE: apply ice indirect to skin to reduce inflammation and pain - 10 mins of ice application, repeat after 60 min break
- COMPRESSION: compress the injury with tear tape, crepe or stretch bandage to reduce swelling
- ELEVATION: raise the injury above the heart level to reduce blood flow to the area and reduce swelling
112
what are the 6Rs for recognising a concussion
- RECOGNISE: players, parents, coaches, officials shouls be aware of the signs and symptoms of concussion
- REMOVE: if the player has a concussion or is suspected of having a concussion they must be removed from field or play immediately
- REFER: must go to a qualified healthacrre professional to assess and treat the condition
- REST: players must rest from exercise until symptom free and not be left alone for 24 hours
- RECOVER: players must fully recover before returning to play (adults minimum 1 wek, u18s 2 weeks)
- RETURN: to return to play the athlete must be symptom free and have writeen authorisation to return
113
define rehabilitation
the process of restoring full physical function after injury has occured
114
describe the 3 sages of rehabilitation
1. **early stage:** gentle exercise encouraging damaged 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
115
what is the aim of massage as a method of rehabilition of an injury
to prevent or relieve soft tissue injuries
116
describe the benefits of a sports massage
- increase blood flow to soft tissue so more oxygen & nutrients can pass through to help repair any damage
- 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 in muscles, tendons and ligaments
117
describe the 3 stages of rehabilitation when stretching
- acute stage: first 3 days no stretching as part of PRICE. complete rest is needed
- mid phase: gentle rehab up to two weeks, heat therapy and gentle and passive stretching
- later phase: for a further 2 weeks focus on range of movement, strength & coordination. PNF can be done besides static and passive stretctching techniques.
118
why is stretching used as a long term method of rehabilitiation of injury
important to increase strength and range of motion in your connective tissues
119
describe the aim of cold therapy as a method of recovery
useful after intense exercise where it can target any minor aches and pains
120
explain how cold therapy works as a method of injury recovery
- cooling the surface of the skin using ice gives pain relief and causes vasoconstriction of the blood vessels which decreases blood flow and reduces bleeding and swelling
- a decrease in swelling enables the muscles to have more movement
- ice can also reduce muscle spasms by decreasing motor activity
- speed of nerve impulses slow down due to cold conditions
- metabolic rate is decreased
121
describe the aim of cryotherapy as a method of injury rehabilitation
use of cooling to treat injuries. quicker alternative to ice baths
122
explain how injuries such a muscle strains are treated
with RICE
this involves applying ice to limit pain and reduce swelling by decreasing blood flow to the injured area
123
what is the physiological explanation as to why cryotherapy is a method of injury rehab
- whole body cryotherapy involves the use of cryogenic chambers to reduce pain and inflammation
- the chamber is cooled by liquid nitrogen to a temperature below -100 degrees and the athlete remains in the chamber wearing gloves & socks & swimming costume for up to 3 minutes
- the freezing gas surrounds the body so that the blood from the arms and legs flows towards the core in an attempt to keep the body warm and protect vital organs from the extreme cold
- on leaving the chamber, the blood returns back to the arms and legs rich in oxygen which helps heal injured cells
124
define heat therapy
applying heat to an area before training for therapeutic effect such an increased blood flow
125
describe the aim of heat therapy
to reduce muscle tension, stiffness and pain
126
explain the aim of heat therapy
- causes vasodilation and increases blood flow to help assist healing injuries around 48 hours post injury and during rehabilitation
- may include heat packs, hot towels, heat rubs and warm water immersion for up to 20 mins
- not to be used for acute phase as it will increase swelling
127
define contrast therapy
the use of alternate cold and heat for therapeutic effect such as increased blood flow
128
when should contrast therapy be used after injury
3-5 days post injury after the acute phase
129
describe the common approach to contrast therapy
- immerse body up to shoulder level post exercise
- use cold water followed immediately by warm water
- have a coke to warm water ratio of 1:3 or 1:4 mins
- have an accumulation of 6-10 mins in cold water
- this causes vasoconstriction followed immediately by vasodilation causing a pumping action to heal damaged tissues
130
what are the benefits of heat therapy
- vasodilation of blood vessels increasing blood flow
- decreasing muscle tension, stiffness and pain
131
what are the risks of heat therapy
increased swelling and pain after acute injury
132
what injuries is heat therapy used for
chronic injuries and late stage acute injuries before exercise
133
what are the benefits of cold therapy
vasoconstriction og blood vessels decsreasing blood flow, swelling and pain
134
whar are the risks of cold therapy
tissue and nerve damage if in contact for too long
skin abrasions if direct contact between ice and skin
135
for what injuries is cold therapy used for
acute injuries and after exercise to relieve symptoms of exercise induced muscle damage
136
what are the benefits of contrast therpay
large increases in blood flow and nutrient delivery to damaged tissue
decreased swelling and pain
137
what are th erisks of contrast therapy
limited benefit over and above cold therapy
138
for what injuries is constrast therapy used for
acute injuries after bleeding and inflammation have stopped and to relieve symptoms of exercise induced muscle soreness
139
describe the 3 phases of physiontherapy
1. fisrt phase = pain relief, minimise swelling, ice therapy and shoulder sling for support
2. second phase = tailored exercises to maintain rotator cuff muscle strength
3. third phase = restore normal range of motion, muscle length, connective tissue mobility and resting muscle tension about the shoulder joint with mobilisation, massage, stretching & possibly acupuncture
140
define physiotherapy
physical treatment of injuries and disease using methods like massage, mobalisation, exercise therapy and postural training
141
what is physiotherapy a replacement for
drugs and surgery
142
what does physiotherapy entail
- mobalisationa nd manipulation of joints and tissues
- exercise therapy to strengthen muscles
- electrotherapy to repair and stimulate tissue
- massage to stretch and relax tissues, relieve pain and increase circulation
- sport specfific rehabilitation programme design and advice
143
why is surgery used to regabilitate injuries
- follows serious injury or to combat persistent symptoms other treatment mathods have failed to prevent
144
give some exaples of sports injury-related surjery procedures
- ACL reconstruction (common in netballers)
- shoulder rehab surgery - follows repeated dislocations (common in throwers)
145
what is athroscopy surgery
keyhole surgery
146
describe athroscopy surgery
- a small incision is made and a tiny camera is used to guide repair
147
which injuries is arthroscopy surgery used most commonly to treat
repair cartilage and soft tissue damage
148
what are the benefits of athroscopy sugery compared to open surgery
- athletes suffer less pain, less risk of infection, faster recovery time
149
describe open surgery
- an incision is made to open a joint to repair or reconstruct damaged structures
150
what types of injuries is open surgery most common for
repair fractures and reconstruct ankles etc.
151
what are the benefits of open surgery
- can create a stronger repair
152
what are the disadvantages of open surgery
risk of infection is high and scarring is significant
153
what is the recovery time for surgery
6-7 months
154
what are the signs and symptoms of a simple fracture
- severe pain at fracture site
- loss of movement
- swelling
- discoloration
155
define torn cartilage
a tear in the articular or fibrocartilage within a joint like the meniscus of the knee
156
what are the signs and symptoms of torn cartilage
pain and swelling
clucnking / popping sensation and lokcing of the knee
157
what are the potential causes of torn cartilage
sudden twist, impact or fall, torn ligaments and dislocations
158
decsribe the treatment process of torn cartilage
depending on site and severity of tear:
- medical attention required
- PRICE to reduce pain and swelling
- anti-inflammatory and pain meds
- physio to strengthen surrounding tissues and restore ROM
- knee brace to aid joint stability
- hydrotherapy to maintain fitness without bearing weight
- arthroscopy surgery if persistent cases to remove jagged cartilage
slow recovery as cartilage does not have a blood supply
159
define exercise induced muscle damage
microscopic injury to the muscle fibres
160
what are the signs and symptoms of exercise-nduced muscle soreness
- pain
- tenderness
- swelling
- stiffness
- decreases ROM
161
describe a treatment process for exercise induced muscle soreness
most cases medical attention not required as symptoms stop within 5 days
methods to treat exercise induced muscle damage are ineffective but pain associated with DOMS can be reduced by:
- cold therapy like ice packs/ ice baths post-exercise
- massage and stretching techniques
- anti-inflammatory and pain meds
- medical attention if dark urine and heavy swelling as may indicate level of muscle damage has affected the kidneys
