3.2.1.3 - Injury prevention and rehabilitation Flashcards
(complete)
What are the two types of injury?
- Acute
- Chronic
What are acute injuries?
- sudden/immediate
- severe pain
- restricted movement
- swelling around injured site
- unable to bear weight
What are the 4 types of acute injuries?
- fractures
- dislocations
- strains
- sprains
What is a fracture?
a crack/break
What are the 2 main fracture categories?
Simple (closed) fractures = clean break, does not affect skin or surrounding tissue
Compound (open) fractures = damages soft tissue/skin and high risk of infection
What are the different ways a bone can break?
comminuted: break/splinters in 3 or more places
spiral: winding break
longitudinal: breaks along the length
buckle: occurs in children - bone deforms but doesn’t break
hairline: partial fracture
greenstick: occurs in children - bone fractures but no break
What is a dislocation?
- occur at joints
- end of bones forced out of position
- often occur due to contact or a fall
- use a splint/sling to reposition
What is a strain?
- a pulled/torn muscle
- muscles fibres get stretched too far - they tear
- often caused through constant acceleration/deceleration
- high intensity/overuse of muscle groups cause strains
What is a sprain?
- sprains occur to ligaments
- ligaments - strong bands of tissue - join bone to bone
- sprains occur when ligaments stretch too far
- a sprained ankle is the most common form of sprains
Sprain and strain revision tip?
S𝘁rains happen to muscles - triceps
S𝗽rains happen to ligaments - perennial
What are chronic injuries?
- overuse injury
- pain when you compete/exercise
- dull ache when resting
- swelling
What is Achilles tendonitis?
Chronic injury
- tendons connect muscle to bone
- overuse injury
- causes pain and inflammation at the back of the ankle
- 2nd largest tendon in the body - connects gastrocnemius to the calcaneus
What is a stress fracture?
Chronic/overuse injury
- common in lower limbs as they are the weight bearing bones (feet,shins)
Often brought about by:
- a sudden increase in amount
- a sudden increase in intensity
As the muscle fatigues, it is no longer able to effectively absorb the shock of exercise
The fatigued muscle passes the stress overload to the bone
This causes cracks to occur in the bone
What is tennis elbow /lateral epicondylitis?
Chronic/overuse injury
- occurs in muscles/tendons used to straighten wrist/elbow
- becomes very sore and tender on outside of elbow
- can affect tennis players and golfers
Similar to golfers elbow which occurs on the inside of the elbow
Injury prevention methods?
Screening
Protective equipment
Warm up
Flexibility training
Taping and bracing
What is screening?
- a way to identify those at risk of complications
- prepares performers for their sport
- enhances performance
- reduces injuries
What is CRY and what does it involve?
Cardiac Risk in the Young
- form of heart screening
- uses a ECG (electrocardiogram) to asses/monitor a performer’s heart
- encouraged if you are very sporty due to the demand/strain that elite sport puts on the heart
What does screening check for?
- assesses muscle imbalances
- core strength
- range of movement
- postural alignment
- mobility
Disadvantages of screening?
- some are not 100% accurate
- problems can be missed (false negative)
- identify a problem that doesn’t exist (false positive)
- creates anxiety (health problems/injury)
What is protective equipment?
- wearing protective equipment will help reduce injury
- needs to fit correctly and meet NGB regulations
Examples of protective equipment?
football: ankle/shin pads, face mask, scrum cap
rugby: scrum cap, gum shield, body armour
hockey: pads, kickers, face mask, gloves, helmet
squash: eye guards
Benefits of a warm up and 3 stages of a warm up?
- reduces injury
- increases elasticity of muscles tissue
- increase HR/breathing rate
- increase 02/nutrient delivery to skeletal muscles
- increase muscle temperature
3 stages:
1) cardiovascular exercise
2) stretching/flexibility
3) movement patterns
What does cardiovascular exercise do in a warm up?
- prepares the body
- always before the start of every training session
- cardiovascular (jogging/skipping)
- increase HR = increase CO
- vascular shunt = direct more blood to working muscles
- increase 02 to working muscles
What stretches are in a warm up?
- flexibility exercises
- static stretching (can be active or passive)
- ballistic stretching
Examples of movement patterns in a warm up?
- dribbling around cones
- shooting drills
What are the 4 types of stretches in flexibility training?
Active, passive, static, ballistic
What is active stretching?
Involves performer working on one joint, pushing it beyond it’s point of resistance, lengthening the muscles and connective tissue surrounding it
What is passive stretching?
When a stretch occurs with the help of an external force, such as a partner/gravity/wall
What is static stretching?
When a muscle is held in a stationary position for 30 seconds or more, e.g. touching your toes, hamstring stretch (isometric - no change in length)
What is ballistic stretching?
Involves a stretch with swinging or bouncing movements. Only to be performed by flexible individuals, e.g. gymnasts/dancers. Push body beyond limits of their range of movement.
What is taping?
- taping joints - supports, stabilises and aids recovery
- taping muscles - applied to skin, controlled support
Kinesiology tape - expands as muscle contracts
What is bracing?
- bracing is more substantial than taping
- involves hinged supports
- gives extra stability to muscles/joints
- aim is to prevent further injury
What are the injury rehabilitation methods?
- proprioceptive training
- strength training
- hyperbaric chambers
- cryotherapy
- hydrotherapy
What is proprioceptive training?
- hopping, jumping, + balance exercise
- restores lost proprioception senses
- teaches the body to control the position of an injured joint
What is a proprioceptor?
- receptor nerves found located in the muscles, joints and tendons
- they communicate with the brain
- the brain needs to have accurate knowledge of arm/ leg position- and how fast they’re moving
What does a proprioceptor do?
- delivers vital information about position/movement, together with your visual and auditory senses
- when we get injured this impairs our proprioception
What is how does a balance board improve proprioception?
- unpredictable
- wobbles
- strengthens an injured ankle joint
- re-educates the body to quickly react
- body reacts without conscious thought
What is strength training and the different types of strength training?
“ the ability to overcome a resistance”
- free weights
- machine weights
- body weights
- therabands
What are free weights and how are they used?
- dumbbells/kettle bells
- controlled when lifted
- muscles have to stabilise as you lift
How are machine weights used?
- machine has the control
- focus on improving strength
- start low, gradually build
How is the body weight used?
- body is the resistance
- often involves core
- helps balance/posture
- reduces imbalances
What are therabands?
- bands of latex
- varied strengths
- aid in light rehabilitation
How do hyperbaric chambers work?
- reduces pressure at the injured area + reduces swelling - delivers oxygen at high pressure
- 100% pure oxygen - haemoglobin - red blood cells fully saturated with oxygen
- excess oxygen is absorbed in the plasma - reduces swelling
- oxygen reaches parts of body that aren’t normally saturated
- increased white blood cell activity at injured site
- increased blood supply/formation of new blood cells
What is cryotherapy?
- the use of cooling to treat injuries
- reduces pain and swelling by decreasing blood flow to the injured area
E.g. ice baths and whole body cryotherapy
What is RICE?
R - rest
I - ice
C - compression
E - elevation
What is the process of whole body cryotherapy?
- liquid nitrogen - 100 degrees
- patient protected by gloves/socks
- blood shunted to core for warmth
- on exit after 3 minutes, blood returns full of 02 to help heal injured cells
- stops internal bleeding, reduces swelling, aids recovery
What is hydrotherapy?
Warm water - improves blood circulation, relieve pain, relaxes muscles
Why may an athlete use hydrotherapy?
- buoyancy of water supports body weight
- reduces loads on joints/reduces weight baring force
- resistance of water strengthens injury
You can: - squat,lunge, walk, run
- the faster you exercise - the more resistance is generated
What are the recovery methods from exercise?
- compression garments
- massages
- foam rollers
- cold therapy
- ice baths
- cryotherapy
How do compression garments help athletes to recover from exercise?
- help improve blood circulation and prevent medical problem (DVT; deep vein thrombosis)
- blood lactate removal
- reduce inflammation
- reduce DOMS
- increase venous return by acting as skeletal muscle pump → starlings law → faster recovery
How do massages aid athletes in recovery from exercise?
- help to relieve soft tissue injury
- increased blood flow; increases 02 and nutrients to help repair
- stretches soft tissue to relieve pressure/tension
- removed lactic acid
- breaks down scar tissue
How do foam rollers aid in helping athletes recover from exercise?
- release tension and tightness between muscle and fascia
- prevent injury and improve mobility
- uses body weight
- support your body with arms
- add more weight as muscle relaxes
Fascia = a layer of fibrous connective tissue which surrounds the muscle or group of muscles
What is cold therapy and how does it aid performers recover from exercise?
- method of recovery useful after intense exercise
- cooling the skin gives pain relief and causes vasoconstriction of blood vessels
- this decreases blood flow/reduces bleeding + swelling
Dedema = a build up of fluid which causes swelling
- we can decrease swelling (oederna) + enable the muscle to have more movement
- ice can decrease muscle spasms
How can ice baths reduce DOMS?
- sitting in cold water for 5-20 mins
- vasoconstriction - redistributed blood flow to the area
- reduces swelling and aids muscle repair
- after leaving ice bath, area is flooded with new blood - vasodilation
- fresh oxygen removes lactic acid - reduces DOMS
How can cryotherapy aid athletes in recovery after exercise?
- helps with both injury rehabilitation and quicker recovery
- much quicker alternative to an ice bath (WBC)
- 3 mins in chamber
What kind of sleep is important for muscle recovery?
Deep sleep
How much sleep should elite athletes get?
8-9 hours
What is REM?
Rapid eye movement
What happens during non-REM sleep?
- deepest part of sleep - 3rd stage
- here, brain waves are the slowest
- blood directed away from brain to muscles
- restores energy
Why is nutrition crucial for recovery?
- during exercise, glycogen stores deplete
- glycogen stores need to be replenished
- the first 20 minute window after exercise is crucial as this is when the body is most able to restore
- this will enhance reformable for the next day
Why do many performers drink chocolate milk after exercise?
The combination of carbs to protein helps the body to resynthesize glycogen.
It is a liquid, absorbed much faster and rehydrates
