1.2c injury prevention and rehab Flashcards
hard tissue injury
damage to bone, cartilage, joint
fractures and dislocation
fracture
partial or complete break in bone due to excess force that overcomes the bone potential to flex
subluxation
incomplete or partial dislocation
chronic injury
slowly developed from overuse
dislocation
displacement of one bone from another out of their original position
soft tissue
skin, muscle, tendon, ligament
strain, sprain, tears
acute injury
sudden injury associated with trauma
concusion
traumatic brain injury resulting in a disturbance of brain functions
“if in doubt sit out”
contusion and haematoma
area of skin or tissue where blood vessels ruptured
sprain
overstretch or a tear in the ligament that connects bone to bone
3 grades
strain
overstretch or tear of muscle fibres or tendon connecting bone to bone
3 grades
blisters
separation of layers of skin where a pocket of fluid forms due to friction
abrasion
superficial damage to the skin caused by scraping action against a surface
stress fracture
tiny crack in surface of bone caused by fatigued muscles that transfer stress to bone
shin splints
chronic shin pain
tendinosis
deterioration of tendon’s collagen in response to chronic overuse
intrinsic risk factors
injury risk from inside body
individual variables
-previous injury
-posture
-age
-nutrition
training effects
-poor prep
-poor fitness level
-inappropriate flexibility
extrinsic risk factors
risk from outside the body
-poor technique and training
-incorrect equipment and clothing
-inappropriate intensity, duration and frequency of training
method of assessing sporting injury SALTAPS
stop
ask
look
touch
active movement
passive movement
strength testing
acute management of soft tissue PRICE
protect
rest
ice
compress
elevate
recognising concussion
recognise and remove
6 Rs
recognise
remove
refer
rest
recover
return
warm up
raise body temp
-20-45 mins
-gradually inc intense
-hr raising, stretching, sport specific
cool down
-active cool down
-20-30 mins
-gradually dec intensity
-inc venous return and stretching
stages of treatment/rehab
acute/early: gentle movement
mid stage: progressing loading to develop strength
late stage: functional exercise and prep body for return
rehab - stretching
acute: up to 3 days no stretching
mid: 3 days to 2 weeks heat therapy and gentle static and passive stretching
late: 2 weeks to 1 month rom stretch and pnf
rehab - massage
deep tissue - realign muscles and remove toxins
-flush nutrients
-stretch muscle fibres
-scar tissue broken and removed
-pain reduction
cold therapy
ice or ice baths to reduce tissue temp and metabolic activity
reduce blood flow from vasoconstriction of blood vessels
early stage
heat therapy
hot pads to reduce muscle tension and inc blood flow from vasodilation of blood vessels
chronic pain or later stage
contract therapy
cold water followed by hot water
1:3 ratio
NSAIDS
ibuprofen and aspirin
reduce inflammatory response to injury
inhibit chemical releases in cells
side effects:
-heartburn
-headaches
-not long term
physio
physical manipulation by professional physio
mobilised, stretched or manipulated
-exercises
adjust posture to treat and prevent
surgery
last resort
-fast recovery for pros
-relocation of dislocated joints or fractures
-repairing tears or ligament ruptures
open surgery or arthroscopy
