3.2.1.3 Injury prevention and rehabilitation of injury part 2 Flashcards
5 injury rehabilitation methods
- proprioceptive training
- strength training
- hyperbaric chambers
- cryotherapy
- hydrotherapy
why use rehabilitation (purpose)
recover quicker from injury and complete recovery and prevent reoccurrence of injury
proprioceptors
e.g. muscle spindles/golgi tendon organs
injury = proprioceptive sense impaired, = retrain = cause recurrence of injury
after break/joint immobilised = cast
e.g. hopping on trampette/unilateral balance drill/balance board
strength training
recovery from long term injuries
strength & flexibility exercises
injured part fully functioning & eliminate cause of injury = focus on strengthening other areas of body
core strength
common during rehabilitation injuries
correct imbalances
kinetic chain= any weakness in body part - cause problem in another part
hyperbaric chambers
inhalation of oxygen under high pressure
(rugby, football, cricket)
boost white blood cell activity reduces blood flow to injured regions
increased oxygen delivery to muscles oxygen dissolved in blood plasma
whole body cryotherapy
ice bath & ice in RICE - vasoconstriction in cold -> vasodilation - flush nutrients
cryogenic chamber - treatment for muscle/joint pain
place in -100C chamber few mins/wheely bin of ice
6-8hrs pain relief
hydrotherapy
aerobic fitness = achieved water based activity
body weighs 10% of land weight
buoyancy belt = no impact/jarring on muscles/joints
water = resistance to movement in all directions
replicate movements underwater
5 recovery methods from exercise
- compression garments
- massage/foam rollers
- cold therapy
- ice bath
- cryotherapy
compression garments
blood circulation = efficiency of O2 transport - working muscles (prevent blood pooling)
prevent deep vein thrombosis (DVT)
blood lactate removal
reduce inflammation & DOMS
medical grade garments = not restrictive = constrict BF
physiotherapy/massage
sports massage = increase range of movement/ flexible = relieve muscle soreness (DOMS)
no overuse unless recovering from injury
cant train straight after leave 24hrs - deep massage = injure muscle
foam rollers
hard foam = deep tissue massage - blood flow
body weight to roll onto roller
release tension/tightness in muscle
release tension between fascia (stabilises muscles) and muscle
increase mobility/flexibility
prevent injury
cold therapy
promote physiological effects (ice baths)- vasoconstriction blood vessels & remove LA
reduce swelling, prevent further tissue breakdown
normal temp = vasodilation - increased blood flow = faster O2 exchange at muscle = nutrients = revitalise damaged tissue
- reduce muscle spasms (decrease motor activity)
- reduce conduction velocity of sensory/motor nerves
- reduce pain sensation
cryotherapy vs cold therapy
target whole body
dry and very cold (-100)
quicker than ice bath
3 mins in chamber
sleep for recovery
increase injury risk
likely to commit cognitive error (concentration/stress)
help recover from injury
regulate immune system = strengthen bones/improve muscle mass
