Chapter 3 Injury Flashcards
direct injury
an external force caused it
indirect injury
an internal force or over-exertion caused it
chronic injury
reoccurring that present themselves in response to prolonged weakness or insufficient rehabilitation of the first injury
overuse injury
caused by excessive and repeated use of a muscle group, bone or joint involved in a movement.
-Can be caused by poor training design, not enough rest, or inappropriate loads.
soft tissue injuries
damage Ligaments, Tissue, Muscles and Tendons,
STI Sprains (ligaments)
violent twisting of a ligament, causing swelling and pain, not dislocation.
STI strains (muscle/tendon)
when a force pulls something to a damaging extent
STI ruptures (muscles, tendons, ligaments)
when something bursts suddenly and completely.
STI cuts (skin)
a deep cut or tear in the skin or flesh
STI contusions (muscle)
where a region of tissue or skin has ruptured blood capillaries
STI tendonitis (muscle)
the inflammation of an overused tendon
hard tissue injuries
damage bones and joints
HTI fractures
when a bone has been partially or completely broken crosswise, lengthwise or several pieces.
HTI dislocation
when the usual position of a joint or part of the body is disturbed.
osteoporosis
a disease that occurs inside bones, where they lose calcium and other minerals, making them more fragile.
-Lose calcium faster than the absorption rate.
-More likely to fracture
to prevent osteoporosis
To prevent:
Maintain the recommended daily calcium intake.
Regular muscle-strengthening exercises.
Less smoking and alcohol consumption.
Monitor Vitamin D levels.
arthritis
a musculoskeletal disorder where there is inflammation in one or more joints.
osteoarthritis
when the cartilage of a joint breaks down, this means there is less cushioning causing bones to rub against each other, causing pain
-Caused by previous joint injury, repetitive weight-bearing tasks, lack of exercise.
Rheumatoid Arthritis
an auto-immune disease, where the immune system attacks synovial membrane.
-Membrane over-secretes fluid, leading to unwanted tissue growth.
-Leads to destruction of the joint (Loosening joint ligaments, eroding cartilage and bone).
pre-event strategies
reduce the risk of injury before the event
pre-event screening
an assessment that looks out for prior injuries or medical issues.
physical preparation
strength, core and flexibility training done to reduce the risk of injury.
strength training
forming the foundation for the development of speed, power and agility, improving balance, and preserving functional capacity
Flexibility training
reduces injury from an increased range of motion, and reduction of effects of Delayed onset of Muscular Soreness.
Core Training
training the group of muscles around the abdominal area improves running efficiency, balance, lower back injuries and improved transfer of power between upper and lower body.
warm-up
increasing heartrate, blood flow and muscle temperature as well as length. It should include exercises similar to the sport
post-event strategies
reduce the risk of injury after the event
Cool-down
lower bodily levels back to pre-exercise levels, this involves low intensity, active recovery that promotes blood flow that removes metabolic byproducts. It should –involve actions specific to the event.
physical aids
protective equipment that reduce the risk of injury
Taping/bracing
improves the stability of a joint, by restricting the amount of movement possible, this is highly effective for joints that have been injured.
protective equipment
sport-specific, sometimes compulsory that prevent/reduce the risk of injuries. (Helmets, mouthguards, eyewear, pads, shin guards)
RICER
Rest, stop using injured area for 48-72 hrs
-Ice, apply ice indirectly for 10-15mins every 2 hrs
-Compression, compress the area, reduce swelling
-Elevation, elevate injured area, above heart
-Referral, have a doctor check it
Acute injury
a sudden injury, where we experience pain or loss of function immediately.
