3 Injury Prevention and rehabilitation of Injury Flashcards
Acute Injury
A sudden injury caused by a specific impact
Sudden severe pain that causes swelling, deformation and can be non-weight barring
Chronic Injuries
Often referred to as over-use injuries
stress fracture
Achilles tendinitis
tennis elbow
Fractures
A break or crack in a bone is a fracture
Dislocations
When the ends of bones are forced out of position
Strains
When muscle fibres are stretched too far and tear
Sprain
When the ligament is stretched too far or tears
Achilles Tendonitis
Over-use injury that causes pain and inflammation of the tendon at the back of the ankle
Stress fracture
Over-use injury where the area becomes tender and swollen. Tiny crack caused fatigued muscle transferring the stress overload to bone
Medical term for tennis elbow
Lateral epicondylitis
Tennis elbow
Overuse injury that occurs in the muscles attached to the elbow causing them to become inflamed and tiny tears occur
Injury prevention methods
Screening, protective equipment, warm up, flexibility training and taping and bracing
Screening
. Tests or questions to identify any problems
. This can identify musculoskeletal injuries prior to performance
. An ECG (electrocardiogram) can assess and monitor the heart
Protective equipment
Correct equipment worn. (gum shield, shin pads and helmet)
Must fit correctly
Warm up
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
Flexibility training
Combination of active, passive static and ballistic stretches
Taping and Bracing
Taping a weak joint can help with support and stability to reduce the risk of injury
Bracing gives extra stability to muscles and joints that are weak or injured
Proprioceptive training
Teaches proprioceptors in the muscles tendons and joints to control the position of a deficient or injured joint.
Wobble board may be used to retrain this area
Strength training
Resistance training preparing the body for exercise
Hyperbaric Chambers
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
Cryotherapy
The use of cold temperatures to treat an injury
Limits pain and swelling through vasoconstriction
Hydrotherapy
35-37 degrees
Improves blood circulation and relieves pain
Buoyancy of the water reduces the load on the joints
Recovery methods
Compression garments, massage, foam rollers, cold therapy, ice baths and cryotherapy
Non REM sleep
Means there is no rapid eye movement. It consists of three stages of sleep which get progressively deeper
Screening purposes
identifying injuries (past, current, prevent future)
identify muscle imbalances
identify complications (such as cardiac risks or other risks)
can help make suitable rehabilitation programmes
Screening disadvantages
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
What is the relationship between sleep and recovery from exercise?
The amount of sleep and the quality of sleep can improve recovery times from exercise.
How much sleep do elite athletes typically need?
Most elite athletes have a minimum of 8-9 hours’ sleep each night.
What is the role of deep sleep in muscle recovery?
Deep sleep is important for muscle recovery, particularly in the third stage of non-REM sleep.
What happens during the third stage of non-REM sleep?
Brain waves are at their slowest, and blood flow is directed away from the brain towards the muscles to restore energy.
What is the consequence of insufficient sleep after exercise?
If sleep is too short, the time for muscle repair is cut short.
What is crucial for recovery immediately after exercise?
Nutrition is crucial for recovery after exercise.
What happens to muscle glycogen stores during exercise?
Muscle glycogen stores decrease during exercise.
When is the best time to replenish glycogen stores after exercise?
During the first 20-minute window after exercise.
What is the recommended carbohydrate-to-protein ratio for optimal recovery?
A 3:1 to 4:1 ratio of carbs-to-protein.
Why do many elite performers drink chocolate milk post-exercise?
To optimise recovery by consuming a combination of carbohydrates and protein.
What advantage does liquid nutrition have over solid food after exercise?
A liquid can be absorbed much faster than a solid and helps with rehydration.
Fill in the blank: The deepest part of sleep is the _______.
third stage of non-REM sleep.
True or False: Sleep needs are the same for everyone.
False.
