preventing musculoskeletal injuries and illnesses Flashcards
(20 cards)
name the sport injury classification
Acute - direct or indirect
chronic
Define Acute injury
occurs suddenly and usually without warning for example hamstring strains
define acute direct injury
the result of an external force and be caused by a collision with another person, either intentional or unintentional
example - collision with another person, either intentional or unintentional (from a tackle or running into each other on the field)
these injuries can cause bruises (haematoma) or major damage like broken bones
Use correct technique and equipment.
To avoid Acute Direct Injuries:
Wear protective gear (e.g., helmets, pads).
Follow safety rules during sports.
Be aware of surroundings to prevent collisions.
define acute indirect injuries
Cause: Result from sudden, intense movement or overuse, like muscle strains or ligament sprains.
Examples: Hamstring strain, ankle sprain.
Symptoms: Pain, swelling, bruising, and limited movement.
to avoid Acute Indirect Injuries:
Warm up properly before exercise.
Gradually increase intensity to prevent overuse.
different levels of sprains
grade 1 sprain= mild damage to a ligament
grade 2 sprain= partial tear of the ligament
grade 3 sprain= complete tear of the ligament
Define Chronic/ overuse injuries
result from the continual performance of some type of movement
example shin splints from running or elbow tendonitis from tennis.
How to Avoid Chronic Injuries:
Gradually increase training intensity and duration.
Include rest and recovery days in your routine.
Use proper technique and equipment.
Strengthen muscles to support joints.
Possible Causes:
Overuse or repetitive stress.
Poor technique or posture.
Inadequate recovery or rest.
Sports Prone to Chronic Injuries:
Running (e.g., shin splints, tendinitis).
Swimming (e.g., shoulder injuries).
Tennis (e.g., tennis elbow).
Cycling (e.g., knee pain).
soft tissue injury
sprain - ligament - excessive movement forcing the joint past its maximum range of motion or external violence such as a side push on the knee during a football tackle
strain- muscle or tendon- overstretching during sudden acceleration or deceleration
contusion (bruise)- muscle, tendon, skin - direct blow from a collision with a player or piece of equipment or from a heavy fall
open wound - skin- direct blow from a collision with a player or piece of equipment.
hard tissue injury
fracture - bone- direct trauma such as a blow, indirect trauma such as falling on an outstretched hand
dislocation/ subluxation- joint- excessive movement of the joint.
how can injury prevention equipment provent the occurrence of injuries?
Injury prevention equipment helps reduce injuries by providing protection to vulnerable body parts during sports or physical activities.
Example: Helmet
How it reduces injury: A helmet protects the head by absorbing impact forces during collisions or falls, reducing the risk of head injuries.
Possible injuries without a helmet: Concussions, skull fractures, or brain injuries.
functions of tappings
Function: Provides support, stabilizes joints, and reduces movement to prevent injury or re-injury. It can also help manage pain and swelling.
Example: Taping an ankle to prevent it from rolling during sports.
functions of bracing
Offers more rigid support than taping, often used for protecting injured areas and preventing further damage. It helps limit joint movement while allowing safe activity.
Example: A knee brace to protect an injured ligament.
Types of stretching
static stretching
dynamic stretching
ballistic stretching
Warm ups physiological changes
-Increased heart rate and blood flow to muscles, improving oxygen delivery.
-Raised body temperature, making muscles more flexible and less prone to strain.
-Enhanced neural activity, improving coordination and reaction time.
Increased joint lubrication, reducing stiffness.
how warm ups help
-improves performance by preparing the body for physical activity
-reduces injury risk by making muscles and joints more flexible and ready for movement.
Periodisation
the structure and planning of a training program
Periodisation ensures that progression is planned to avoid placing stress on the body, and allowing adequate recovery time is built in to decrease the risk of overtraining. Therefore minimising the risk of injury.
what is osteoporosis
a condition where bones become weak and brittle, increasing the risk of fractures.
what contributes to osteoporosis
lack of calcium and vitamin D, lack of physical activity, smoking and excessive alcohol.
what prevents osteoporosis
regular weight-bearing exercise, balanced diet with calcium and vitamin D, avoiding smoking, and limiting alcohol intake.
what is osteoarthritis
A degenerative joint disease where cartilage in the joints breaks down, causing pain and stiffness.
who is most affected by osteoarthritis
Older adults, particularly those who have had joint injuries, are overweight, or have a family history of the condition.
