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yr4s1: pm5 > wk 5- exercise > Flashcards

wk 5- exercise Flashcards

(57 cards)

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1
Q

training load includes

A

internal load
-RPE
external load
-the actual load the body is placed under (total volume)

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2
Q

injury occurs in tissues when

A

load exceeds the tissues capacity

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3
Q

what typically causes injury and who is at highest risk

A

spikes in load, not necessarily high loads

people going from undertraining are more prone
not people who are doing high loads/volumes

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4
Q

is there a genetic factor to getting tendinopathies

A

yes

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5
Q

factors that affect peoples individual tissue capacity

A
  1. genetics
  2. disease (diabetes)
  3. nutrition
  4. medications
  5. hormones (menstrual status)
  6. physical activity history
  7. stress
  8. sleep (athletes who sleep less than 8 hours a night have an increase in injury)
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6
Q

extrinsic risk factors to injury

A

-training load (volume, recovery, rapid increase, change in type)
-surfaces
-shoes
-equipment
-environmental
-physcolognical
-nutrition

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7
Q

intrinsic risk factors to injury

A
  1. mal alignment
    -pes planus
    -pes cavus
    -genu valgum
    -genu varum
  2. muscle imbalance
  3. LLD
  4. reduced ROM
  5. genetics
  6. hormones
  7. body size
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8
Q

how can you build a program for a patient

A
  1. find out their current tissue capacity
  2. find out their goal exercise/movement

build a program that builds upon their current baseline and gets them to their goal

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9
Q

types of loads

A

tensile - responsible for energy storage and release
compressive- insertion points
friction and shear- repetitive movements

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10
Q

treatment of acute injury should incorporate

A
  1. reducing loads (taping, heel lifts, orthotics, padding, footwear)
    2.building on current capacity with exercise
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11
Q

Tendinopathy stages

A

stage 1- increased tendon diameter, swelling and little collagen disruption
stage 2-tendon matrix is disorganised
stage 3- tendon degeneration

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12
Q

topic anti inflammatories

A

diclofenac (voltaren)
indomethacin (indospray)
ibuprofen (neurofen)

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13
Q

how long to immobilise acute ligament sprain

A

up to 10 days

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14
Q

how long to immobilise acute muscle injury

A

2 days

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15
Q

grade 1 ankle sprain immobilise how

A

taping/air stirrup/ASO

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16
Q

grade 2/3 ankle sprain how to immobilse

A

CAM walker

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17
Q

fracture of forefoot/midfoot immobolisation

A

if distal to talonavicular joint

low top CAM walker
or post op shoe with rocker

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18
Q

if fracture of hindfoot/ankle

A

fracture proximal to talonaviuclar

high top CAM walker or CAST

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19
Q

taping is good for

A
  1. proprioception
  2. reducing strain on tissues
  3. swelling
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20
Q

anti inversion taping

A
  1. figure 6s, reverse 6s
  2. heel lock
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21
Q

anti pronation taping

A

low dye

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22
Q

glute med/min is responsible for what movement

A

hip ABD and IR

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23
Q

glute max is responsible for

Study These Flashcards
A

hip extension and lateral rotation

step ups
hinged suats/lunges
bridges

24
Q

glute medius exercise

Study These Flashcards
A

side leg raise
single leg squat
claw shells

25
glute minimus exercises
side leg raise with IR at hip
26
calf raise for PF
DF toe with towel
27
calf raise for soleus
bend knee
28
calf raise for mid portion achilles
deficit
29
calf raise for insertional achilles
to even ground
30
calf raise for tib post
IR of leg to evert foot
31
if cant do body weight calf raises
seated double or single
32
calf raise for peroneals
with eversion
33
intrinsic foot exercises
1. short foot - ball of foot to heel, dont scrunch toes 2. towel scrunch 3. toe spread 4. marbles 5. toe extension
34
healing process with injury
1. inflammatory 0-4days 2. fibroblastic repair 2-6 weeks 3. remodelling 3 weeks - 2 years
35
what impedes healing
swelling poor vascular supply muscle spasms infection nutrition corticosteroids/NSAIDs
36
how long for small bone fractures to heal
3 weeks
37
how long for long bone fractures to heal
8 weeks
38
how long for tendon to heal from actue injury
4 weeks
39
ottawa rules for knee
tenderness on patella or head of fibula unable to flex 90degs unable to weightbear for 4 steps
40
patellofemoral joint pain
pain within the joint aggrevated by bent knee weight bearing movements (stairs, squatting, sitting, running, jumping)
41
management of PFJT
1.exercise (hip and knee) 2.kinesio taping
42
patella tendinopathy
localised pain on inferior pole aggrevated by jumping
43
management for patella tendinopathy
deload jumping and build capacity of tendon through exercise
44
how long do running shoes last
600-1k kms
45
How to test for a dead running shoe
bend forefoot back, amount of resistance in cushioning
46
footwear assessment
fit - depth, length, width last shape matches foot? features- heel counter height, material of uppers, toe cap, rocker, toe spring,midsole design, torsional resistance, flexion point, pitch drop fatigue- check heel for varus/valgus, insole for high pressure, outsole tread, uppers function-
47
MOA of talar dome injuries
inversion with dorsiflexion of the foot-lesion of lateral aspect inversion with plantarflexion of the foot and lateral rotation of tibia- posteromedial lesion
48
calcaneal apophysitis
severs 8-12age,boys heel pain, especially with squeeze test, usually bilateral
49
treatment for severs
1. heel raise maybe arch cookie 2. stretches 3. footwear 4. reduce training 5. 4-8 weeks no important, imaging
50
os goods sclatters
8-15 anterior tibial tubercle kicking sports/running/jumping
51
os goods treatment
1. activity modification 2. stretching quads and hamstrings 3.
52
explaining osteochondroses to parents
conditions effect the growth plate and are self limiting and resolve on their own as the child grows
53
kohlers
3 but more common 5-10 navicular boys>girls uncommon, limp, local tenderness of medial foot over navicular, swelling, redness of soft tissue pronated foot, repeated trauma AVN of the bone self limiting
54
kohlers treatment
in mild cases- soft arch support or moon boot 6 weeks or cast
55
iselins
8-15 5th met styloid process apopyseal avulsion during an inversion stress pain with PF and eversion
56
iselins treatment
1. reduction in activity 2. offload styloid with donut or wider shoe 3. offload tendons with valgus wedging 4.imaging to exclude stress fracture or avulsion fracture
57
friebergs
12-16 2nd met head collapse common in girls pain, limp, unable to localise pain swelling, reduced rom, tenderness, callous from collapse

yr4s1: pm5 (12 decks)

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