Exercise Physiology 2: Injury & Rehabilitation Methods Flashcards
1
Q
What are the 5 types of injury rehabilitation?
A
- Proprioceptive training
- Strength training
- Hyperbaric chambers
- Cryotherapy
- Hydrotherapy
2
Q
What is proprioceptive training?
A
- A subconscious process using a system of receptor nerves located in muscle
- For smooth,co-ordinated movements brain needs to have accurate knowlege or arm & leg position & how fast these body parts are moving
- Proprioceptive training uses hopping, jumping & balance exercises to restore lost proprioception & teach body to conrol position of an injured joint subconsciously
- e.g. sprained ankles are a common sporting injury & a proprioceptive exercise used to help rehabilitate this type of injury involves a balance board
A balance board is unpredictble & wobbles so standing on one w an injured ankle strengthens joint & at same time re-educates body to react to wobbly movements without thinking
3
Q
What is strength training?
A
- Strength training uses a resistance of some kind
- Resistance can be weight machines, free weights or therabands
- Prepares the body for exercise, reducing chance of injury
4
Q
What types of strength training are there and what is involved in it?
A
- Free weights- Such as dumb bells, have to be controlled as they are lifted, by not relying on a machine muscles have to stabalise weight as well as lift
- Machine weights- Machine has lots of control so in early stages of injury focus can be on improving strength- starting w low weights & gradually building this up
- Body weight- Using body as the resistance e.g. holding a plank- helps balance & reduces imbalances that may lead to innjury
- Therabands- Made of latex & have different strengths, light bands are used for rehabilitation & as injury imporves, bands w greater resistance are used
5
Q
What are hyperbaric chambers?
A
- Aim of hyperbaric chambers is to reduce recovery time for an injury
- Chamber is pressurised & there is 100% pure oxygen
- Pressure increases amount of oxygen that can be breathed in, meaning more O2 can be diffused into injured area
- The excess oxygen dissolves into the blood plasma where it can reduce swelling & both stimulate the white blood cell activity & increase blood supply at injury site
6
Q
What is cryotherapy?
A
- The use of cooling to treat injuries
- POLICE is used- stands for Protection, Optimal Loading, Ice, Compression, Elevation
- Protection- While protecting injury, gentle motion shld be attempted
- So that progressive loading of muscle stops muscle tightness & prevents delays in returning to normal
- Important to Ice an injured area due to analgesic effect which can limit pain & swelling by decreasing blood flow
- Ice baths are a form of cryptotherapy
7
Q
How does Cryotherapy take place?
A
- Whole body cryotherapy involves useof cryogenic chambers to reduce pain & inflammation
- Chamber is cooled by liquid nitrogen to a temp below 100 degrees & patient remains in chamber protected w socks, gloves & a swimming costume for up to 3mins
- The freezing gas surrounds body so that blood from the arms & legs flows towards the core in attempt to keep body warm & protect vital organs from extreme colds
- On leaving chamber, blood returns back to arms & legs full of O2 which helps heal injured cells.
8
Q
What is hydrotherapy?
A
- Takes place in warm water & is used to improve blood circulation, relieve pain & relax muscles
- Typically Hydrotherapy pools are heated to approx 35-37 degrees which increase blood circulation
- Water can be used to make exercsie easier & to alter exercise intensity
9
Q
What is the main advantage of hydrotherapy?
A
- The bouyancy of the water helps to support body weight, reducing the load on joints & allows for more exercise than permitted on land
- Exercising against the resistance of the water helps to strengthen the injured area
- Hydrotherapy exercises includes squats, lunges walking & running with or without a bouyancy aid in the water
some hydrotherpay pools even have underwater treadmills
10
Q
A
11
Q
What recovery methods from exercise are there?
A
- Compression garments
- Massage
- Foam rollers
- Cold therapy
- Ice baths
- Cryotherapy
12
Q
What are compression garments & how are these used to help recover from exercise?
A
- Used to try & improve blood circulation & prevent medical problems such as deep vein thrombosis (DVT)- this is a blood clot in one of the deep veins in the body
- Generally they are used by athletes to help w blood lacate removal & reduce both inflammation & symptoms associated w DOMS
13
Q
What is a massage & how are these used to help recover from exercise?
A
- Popular form of treatment- which can prevent or relieve soft tissue injuries
14
Q
What are the benefits of massages?
A
- Increases blood flow to soft tissue so more O2 & nutrients can pass through to help repair any damage
- Removes lactic acid
- Causes stretching of soft tissue to relieve tension & pressure
- Breaks down scar tissue which, if not removed can lead to mobility problems in muscles, tendons & ligaments
15
Q
What are foam rollers & how are these used to recover from exercise?
A
- They can release tension & tightness in a muscle as well as between the muscles & the fascia
- Can be used to prevent injury & improve mobility
- FR uses body weight & you roll ur body on foam roller to try & relax the muscle
- If that hurts too much-important to support ur body wight using arms & add more weight as muscle relaxes
16
Q
What is cold therapy & how is this used to recover from exercise?
A
- Useful after intense exercise where it can target any minor aches & pains
- Cooling surface of skin using ice gives pain relief & causes vasoconstriction of the blood vessles which decreases blood flow & reduces any bleeding or swelling
- A decrease in swelling enables the muscle to have more movement
- Ice can also reduce muscle spasms bby decreasing motor activity
The conduction velocity of sensory & motor nerves (speed of nerve impuluses) slows down in cold conditions - Metabolic rate also decreases
17
Q
What are ice baths & how are they used to recover from exercise?
A
- Used for 5-10 mins after a gruelling training session
- Cold water causes blood vessels to tighten & drains blood out of legs
- Once leaving bath legs fill up w new blood that invigorates the muscles w oxygen to help cells function better
- Blood that leaves the legs takes away w it the lactic acid that has built up during the activiy
- A lot of performers asw do hot & cold sessions where players spend 2 mins in steam room followed by 1 min in plunge pool
- Purpose is to flush lactic acid from muscles reducing soreness form week ahead
18
Q
How is cryotherapy used to recover from exercise?
A
- Much quicker alternative to ice baths
- Time spent in chamber is 3 mins & the body quickly returns to normal
- Can help elite performers recover quicker
19
Q
What is the importance of sleep for recovery?
A
- Heavy exercise programmes means you need a good quality sleep
- Some of the rebuilding of damage done to muscle cells caused by strenuous exercise is done during sleep
- Deep sleep is important for muscle recovery
- Deepest part of sleep is the 3rd stage of non0REM sleep- here brain waves are at their lowest & blood flow is directed away from the brain towards the muscles to restore energy
- If sleep is too short then the time for repair is cut short
20
Q
What is the importance of nutrition for recovery?
A
- During exercise muscles glycogen stores decrease so they need to be replenished when exercise is finished
- Research shows replenishing glycogen stores within 20 min window can then enhance perfromance for the next day
- Many performers drink chocolate milk within 20 mins post-exercise to optimise recovery- this means they consumer a 3:1 to 4:1 ratio of carbs to protein.
- This combination of carbs to protein helps the body to resynthesise muscle glycogen more efficiently then carbs alone
- In addition a liquid can be absored much faster than a solid & performer can also rehydrate at the same time.
