Ch. 13 Injury Prevention For The Athlete Flashcards
Warm-up Protocols
• 12-15 min
• Submaximal, non-fatiguing activity
• Stretching
• Sport-specific movements
• Injury prevention techniques
• Gradual intensity and movement specificity progression
• Increase from half-tempo to game pace
• Also use for extended breaks in athletic events
Active warm-up
submaximal activity that facilitates a 1- degree Celsius increase in internal core temperature
Common foot injuries
Achilles tendonitis, plantar fasciitis, metatarsal stress fracture
Foot injury prevention techniques
Achilles tendon stretch (bent knee), Achilles tendon stretch (straight knee), resisted dorsiflexion, towel crunches
Common ankle injuries
lateral ankle sprain, medial ankle sprain, syndesmotic (high ankle) sprain
Ankle injury prevention techniques
restore closed-chain dorsiflexion through stretching, strengthen ankle musculature, use functional activities (e.g., hopping, lateral, and cutting movements), progress acute variables over several weeks
Common knee injuries
patellofemoral pain (PFP) syndrome, anterior cruciate ligament injuries
Knee injury prevention techniques
hip strengthening (e.g., tube walking), proprioceptive-balance training, plyometric agility training; technique-movement awareness training
Common low back injuries
disc injury, muscle strain/ligament sprain, sacroiliac joint (SIJ) dysfunction
Low back injury prevention techniques
strengthening of lumbar spine, lower limbs, and abdominal muscles; correcting imbalances throughout the body; improving overall neuromuscular control
Common shoulder injuries
shoulder impingement, shoulder instability
Shoulder injury prevention techniques
SMR, static, and neuromuscular stretching; isolated strengthening of underactive scapular muscles
Concussions
1.6-3.8 million occurrences per year, reaching epidemic status; when the brain hits the inside of the skull due to impact or drastic motion of the head
Concussion prevention techniques
strengthening of the head, neck, and cervical structures; use manual resistance (MR) if neck flexion/extension machine not available
Injury rehabilitation protocol
three graded stages defined by an athlete’s symptomology and trajectory of recovery
Injury rehabilitation protocol: Stage 1
injured area managed by athletic trainer and sports medicine staff; strengthen non-traumatized areas using iso-lateral or single-limb training
Injury rehabilitation protocol: Stage 2
athlete regains pain-free ROM and cleared by medical staff; therapeutic and progressive in nature; increases blood circulation to injured area to promote continued healing; keep joint stress minimal
Injury rehabilitation protocol: Stage 3
focused on returning injured area to baseline or greater than pre-injury strength level; additional focus on increasing metabolic conditioning
Anterior Talofibular (Ligament)
Function: Prevents anterior translation of the talus on the fibula and ankle mortise. Taut when foot is plantarflexed.
Injury Mechanism: Most commonly injured ligament. Injured with plantarflexion and inversion.
Calcaneofibular (Ligament)
Function: Prevents supination of talocrural and subtalar joints. Limits rearfoot inversion and internal rotation. Taut in dorsiflexion.
Injury Mechanism: Second most commonly injured ligament. Injured with plantarflexion and inversion.
Posterior Talofibular (Ligament)
Function: Limits inversion and internal rotation. Taut in extreme dorsiflexion.
Injury Mechanism: Third most commonly injured.
Injured with dorsiflexion and internal rotation.
Deltoid (Ligament)
Function: Limits eversion. Taut in eversion.
Injury Mechanism: Not often injured. Injured with eversion.
Subtalar joint cervical and interosseous (Ligament)
Function: Limit pronation and supination.
Injury Mechanism: Unclear how often injured and with what mechanism.
Anterior and posterior inferior tibiofibular (Ligament)
Function: Stabilize the ankle mortise.
Injury Mechanism: Involved with high ankle sprains.
Injured with eversion and extreme dorsiflexion.
What percentage of ACL injuries are non-contact in nature, occurring during rapid deceleration?
70-75%
Which of the following exercises is ideal for preventing further shoulder injury in a tennis player with a history of rotator cuff injury?
Squat to row
Which of the following is a risk factor for abnormal tracking of the patella?
Decreased strength in the hip musculature
Which of the following is a thick, fibrous band of tissue that runs from the calcaneus and fans out to insert on the metatarsal heads of the foot?
Plantar fascia
What is the frequency of ankle injuries per season in high school sports?
1 injury per 17 athletes
Which of the following is recommended programming for the prevention of ACL injuries?
Proprioception-balance and plyometric-agility training
Which of the following is a requirement for an injured athlete to complete her rehabilitation protocol?
Pain-free movement
Which of the following is an ideal transition from a warm-up to an activity phase?
5-10 minute rest period without cooling the body
Which of the following is a risk factor for shoulder pain?
Repetitive overhead movements
What is the most common risk factor for a lateral ankle sprain?
Having a previous ankle sprain
According to the Centers for Disease Control, which type of sports injury is becoming an epidemic?
Concussion
Which of the following is a recommended beginning treatment plan for patellofemoral pain syndrome?
Strengthening the hips and quadriceps with multi-joint weight bearing exercises
Which of the following muscle weaknesses are a known contributor for low back pain?
Transverse abdominus and multifidius
What percentage of people diagnosed with PFP reported continued knee pain up to 18 years from the original presentation of symptoms?
91%
A client reports feeling pain in her heel that gets worse when she gets out of bed in the morning. Which condition is most likely affecting this client?
Plantar fasciitis
