3 Injury Prevention and rehabilitation of Injury

Question 1

Acute Injury

Answer 1

A sudden injury caused by a specific impact

Causes swelling, deformation and can be non-weight barring

Question 2

Chronic Injuries

+Examples

Answer 2

Often referred to as over-use injuries

stress fracture
Achilles tendinitis
tennis elbow

Question 3

Fractures

Answer 3

A break or crack in a bone is a fracture

Question 4

Dislocations

Answer 4

When the ends of bones are forced out of position

Question 5

Strains

Answer 5

When muscle fibres or tendons are stretched too far and tear

Question 6

Sprain

Answer 6

When the ligament is stretched too far or tears

Question 7

Achilles Tendonitis

Answer 7

Over-use injury that causes pain and inflammation of the tendon at the back of the ankle

Question 8

Stress fracture

Answer 8

Over-use injury where the area becomes tender and swollen. Tiny crack caused fatigued muscle transferring the stress overload to bone

Question 9

Medical term for tennis elbow

Answer 9

Lateral epicondylitis

Question 10

Tennis elbow

Answer 10

Overuse injury that occurs in the muscles attached to the elbow causing them to become inflamed and tiny tears occur

Question 11

Injury prevention methods

Answer 11

Screening, protective equipment, warm up, flexibility training and taping and bracing

Question 12

Screening

Answer 12

• Tests or questions to identify any problems or inuries prior to performance
• An ECG (electrocardiogram) can assess and monitor the heart

Question 13

Protective equipment

Answer 13

Correct equipment worn. (gum shield, shin pads and helmet)

Must fit correctly

Question 14

Warm up

Answer 14

CVF phase, stretching and sport specific phase

Raises body’s muscle temperature, blood flow increases, incr elasticity of muscles, joints and tendons warm up, hr incr and breathing rate increases

Question 15

Flexibility training

Answer 15

Combination of active, passive static and ballistic stretches

Question 16

Taping

Answer 16

Taping a weak joint can help with support and stability to reduce the risk of injury

Question 17

Bracing

Answer 17

Gives extra stability to muscles and joints that are weak or injured

Question 18

Strength training

Answer 18

Resistance training preparing the body for exercise

Question 19

Proprioceptive training

Answer 19

Teaches proprioceptors in the muscles tendons and joints to control the position of an injured joint.

Wobble board may be used to retrain this area

Question 20

Hyperbaric Chambers

Answer 20

Reduces recovery time where there is 100% pure oxygen. The pressure increases the oxygen inhaled and absorbed into the injured area.

Excess oxygen dissolves into blood plasma reducing swelling as haemoglobin becomes saturated with o2

Question 21

Cryotherapy

Answer 21

The use of cold temperatures to treat an injury

Limits pain and swelling through vasoconstriction

Question 22

Hydrotherapy

Answer 22

35-37 degrees

Improves blood circulation and relieves pain

Buoyancy of the water reduces the load on the joints

Question 23

Recovery methods

Answer 23

Compression garments, massage, foam rollers, cold therapy, ice baths and cryotherapy

Question 24

Compression garments

Answer 24

Improve circulation and aids lactate removal

Question 25

Massages

Answer 25

Improve the flow of nutrients and oxygen to aid recovery

Question 26

Foam Rollers

Answer 26

Improves mobility, releases tension in the muscles through improved blood flow

Question 27

Non REM sleep

Answer 27

Means there is no rapid eye movement. It consists of three stages of sleep which get progressively deeper

Question 28

Screening purposes

Answer 28

identifying injuries (past, current, prevent future) identify muscle imbalances identify complications (such as cardiac risks or other risks) can help make suitable rehabilitation programmes

Question 29

Screening disadvantages

Answer 29

* Some tests lack accuracy and can therefore may miss a problem * Can identify a problem that doesn’t exist (false positives) * Can also increase anxiety when an athlete finds out they have a health problem or are more susceptible to injury

Question 30

What is the relationship between sleep and recovery from exercise?

Answer 30

The amount of sleep and the quality of sleep can improve recovery times from exercise.

Question 31

How much sleep do elite athletes typically need?

Answer 31

Most elite athletes have a minimum of 8-9 hours' sleep each night.

Question 32

What is the role of deep sleep in muscle recovery?

Answer 32

Deep sleep is important for muscle recovery, particularly in the third stage of non-REM sleep.

Question 33

What happens during the third stage of non-REM sleep?

Answer 33

* Brain waves are at their slowest * Blood flow is directed away from the brain towards the muscles to restore energy.

Question 34

What is the consequence of insufficient sleep after exercise?

Answer 34

If sleep is too short, the time for muscle repair is cut short.

Question 35

What is crucial for recovery immediately after exercise?

Answer 35

Nutrition is crucial for recovery after exercise.

Question 36

What happens to muscle glycogen stores during exercise?

Answer 36

Muscle glycogen stores decrease during exercise.

Question 37

When is the best time to replenish glycogen stores after exercise?

Answer 37

During the first 20-minute window after exercise.

Question 38

What is the recommended carbohydrate-to-protein ratio for optimal recovery?

Answer 38

A 3:1 to 4:1 ratio of carbs-to-protein.

Question 39

Why do many elite performers drink chocolate milk post-exercise?

Answer 39

To optimise recovery by consuming a combination of carbohydrates and protein.

Question 40

Fill in the blank: The deepest part of sleep is the _______.

Answer 40

third stage of non-REM sleep.