2.1 - Injury Prevention And The Rehabilitation Of Injury Flashcards
What are the 2 types of injuries? Describe both.
Acute - sudden injury which is associated with a traumatic event
Chronic - a slowly developed injury associated width repeated or continuous stress or overuse
What are the 2 types of tissue injuries? Describe both.
Hard - involves damage to the bone, or cartilage
Soft - includes strains and sprains of muscles, tendons or ligaments
What is a fracture?
Partial or complete break in a bone due to excessive force
What are the 9 types of fractures? Describe all.
Compound (open) - bone breaks through skin
Simple (closed) - skin remains unbroken as fracture causes little movement
Incomplete - partial crack that doesn’t fully separate the bone
Complete - total break which separates the bone into on to more fragments
Greenstick - break from a bending action
Transverse, oblique and spiral fractures - a crack perpendicular, diagonal or twisting diagonal respectively across the length of the bone
Comminuted - crack producing multiple fragments
Impacted - break caused by the ends of a bone being compressed together
Avulsion - bone fragment detached at the site of connective tissue attachment
What is a dislocation?
When one bone is displaced from another, moving them out of their original position
What is subluxation?
A partial or incomplete dislocation which often causes damage to the ligaments that connect bone to bone
What are examples of acute hard tissue injury? (2)
Dislocation
Fracture
What is an example of an acute soft tissue injury? (6)
Concussion
Contusion and haematoma
Sprain
Strain
Abrasion
Blister
What is a contusion?
An area of skin where the blood vessels have ruptured
What is a rupture?
A complete tear of a muscle, tendon or ligament
What is a sprain?
A damage (tear or overstretch) to the ligaments
What is a strain?
A damage (tear or overstretch) to the muscle fibres or tendons
What is an abrasion?
Damage to the skin by a scraping action against a surface
What is a blister?
Separation of layers of skin where a pocket of fluid forms due to friciton
What is a concussion?
Traumatic brain injury
What are examples of chronic hard tissue injuries? (1)
Stress fracture
Give examples of chronic soft tissue injuries? (2)
Shin splints
Tendinosis
What is shin splints ?
Chronic shin pain due to repeated overuse of the tibialis anterior and tibialis posterior
What is tendinosis?
The deterioration of a tendons collagen due to chronic overuse
What are intrinsic risk factors for injury prevention?
Athletes physical make-up or individual variables (poor posture, previous injury and insufficient nutrition)
Training effects (inappropriate flexibility, strength imbalance and poor preparation for training)
What are extrinsic risk factors for the prevention of injury?
Poor biomechanical training and performance techniques
Incorrect equipment and clothing
Inappropriate overload without progression and lack of variance of training
What are individual variables that contribute to the risk of injury? (4)
Previous injury
Posture and alignment issues
Age
Nutrition
What are training factors which can lead to injury? (3)
Poor preparation
Inadequate fitness levels
Inappropriate flexibility levle
What are extrinsic risk factors that can lead to injury? (4)
Poor technique and training
Incorrect equipment and clothing
Inappropriate intensity, duration and frequency of activity
Warm up and cool down effectiveness
What is SALTAPS?
Stop
Ask
Look
Touch
Active movement
Passive movement
Strength testing
What is PRICE?
Protection
Rest
Ice
Compression
Elevation
What are the rugby 6 R’s?
Recognise
Remove
Refer
Rest
Recover
Return
State and describe the 3 stages of rehabilitation?
Early stage: gentle exercise encouraging damaged tissues to heal
Mid stage: progressive loading of connective tissues and bones to develop strength
Late stage: functional exercises and drills to ensure body is ready to return to training
What is rehabilitation?
The process of restoring full physical function after an injury has occurred
State and describe the 4 stages of stretching?
Acute - first 3 days only PRICE and no stretching
Mid phase - up to 2 weeks do gentle passive stretches to speed up recovery
Later phase - further 2 weeks do PNF to increase range of motion and stretch reflex
Long term - allow increase in range of motion and strength of connective tissues
What is a massage therapy?
A physical therapy used for injury prevention and soft tissue injury treatment
What are the benefits of massage therapy? (4)
Move fluids and nutrients through damaged tissue which encourages healing and accelerates removal of waste products
Stretch tissues, releasing tension
Break down scar tissue from previous injury
Reduce pain and generate heat, circulation and relaxation
What is cold therapy ?
Applying ice or cold to an injury for a therapeutic effect
What are 4 methods of cold therapy?
PRICE
Ice bath
Cryokinetics
Cryostretching
What are 4 methods of heat therapy?
Heat packs
Heat towels
Heat rubs
Heat baths
what are NSAIDs (Non-steroids anti-inflammatory drugs)?
Medication taken to reduce inflammation, temperature and pain following injury
