Common injuries of hip and pelvis Flashcards
1
Q
Common injuries
A
- Tendinopathy
- Neural
- Hernia
- Joint issue
- Muscle strain
- Bone stress
- Contusion
2
Q
Less common injuries
A
- Nerve entrapment
- Stress fractures
- Referred pain
3
Q
Hamstring/adductor strain
A
- Earlier muscle work (isometric)
- Gradual build towards eccentric strength
- Pain as a guide (does not have to be totally pain free)
- Can run with low level discomfort
4
Q
Flexor strains
A
- Manage the pain
- Gentle approach to isometrics and isotonic
- Must be pain free before running
5
Q
Referred pain
A
- Possible lumbar pathology
- Trigger points around the area
- Soft tissue length is important
6
Q
Open pack of loose
A
Abduction/extension/medial rotation
7
Q
Close pack or tight
A
Adduction/flexion/lateral rotation
8
Q
Joint ROM exercises
A
- Flexion
- Extension
- Adduction
- Abduction
- Medial rotation
- Lateral rotation
9
Q
Soft tissue stretches
A
- Illiopsoas
- Rectus femoris
- Hamstrings
- Adductors
- Glute medius
- Tensor fascia
10
Q
Strengthening exercises
A
- Flexors
- Extensors
- Adductors
- Glute medius/minimus
11
Q
Resistance training
A
- Needs analysis
- Exercise selection
- Training frequency
- Exercise order
- Training load and repetitions
- Volume
- Rest periods
12
Q
Needs analysis
A
- Which muscles
- Type of strength
- Primary resistance training goal
13
Q
Exercise selection
A
- Core exercises: recruit one or more large muscle fibres
- Assistance exercises: recruit smaller muscle areas
14
Q
Training frequency
A
- Number of sessions in microcycle
- Other microcycle demands
- Organisational considerations
15
Q
Exercise order
A
- Sequence of exercises performed in one session
- Power then assistance
- Alternate upper and lower body exercises
- Alternate push and pull exercises
