injuries Flashcards
What is an affective warm up
Raise (low intensity to raise HR + BR)
Activate (exercises to activate key muscle groups)
Mobilise (mobilise key joints + ranges of motion through dynamic movement)
Potentiation (activities that improve effectiveness of subsequent performance)
What is an acute injury
An injury that occurs suddenly as a result of a traumatic event/ specific impact
What is a chronic injury
An injury that develops gradually over time due to repetitive stress or overuse of a particular area of the body
Example of acute injuries
Sudden pain
Swelling
Unable to bear weight
Restricted movement
Extreme leg/arm weakness
Bone/joint is visibly out of place
Example of chronic injuries
Shin splints
Stress fracture
Achilles tendinitis
Osgood shlatter disease
Tennis elbow
Arthritis
What is a hard tissue injury
Bone injury
What is a soft tissue injury
Damage to skin, muscles, tendons, ligaments, cartilage
Poor conditioning
Can make athletes more prone to injury - not prepared for physical demands
Overtraining
Can lead to overuse injuries/ fatigue (increases risk of strains/ fractures)
Improper technique
Can lead to excess strain on muscles, tendons, ligaments
Equipment issues
Can contribute to ankle sprains, muscle strains, ligaments
Environmental fractures
Extreme weather/ unsafe surfaces can increase the risk of injury
Previous injury
More susceptible to re-injury if not fully recovered
Biomechanical factors
Differences in body alignment, posture, muscle imbalances
Sudden increase in intensity
Rapidly escalating intensity, duration, frequency of training can strain the body + lead to injury
Atrophy
A degeneration of cells in the body/ organs because of underuse
Contact sports
Show higher risk of injury due to physical collisions
What is the immediate management of soft tissue injury
Protection
Rest (2-3 days)
Ice
Compression
Elevate
Hyperbolic chamber
Delivers 100% oxygen at high pressure, increasing oxygen levels in the blood stream. Enhances oxygen delivery to injured tissues (reduces inflammation + accelerates healing)
Oxygen tent
Creates a high oxygen environment, improving oxygen availability.
Enhances muscle repair, reduces fatigue + accelerates healing
Ice baths
Reduces muscle soreness/ inflammation
Cold water restricts blood vessels, reducing swelling + flushes out waste products
Increases blood flow after leaving bath
Cryotherapy
Reduces inflammation, boosts circulation and accelerates muscle repair
What is core stability
Capacity of the muscles of the torso, trunk, central core to stabilise the body during movement and assist with the maintenance of posture/balance
How does core stability reduce injury
Enables body to withstand larger forces
Maintains good posture during movement
Reduces stress placed on spine/ allows movement to become efficient and controlled
Allows all muscles to work efficiently and avoid overuse injuries caused by muscle imbalance
