Injuries Flashcards
Strain vs sprain and 3 degrees of each
Strain - Muscle tendon
• 1st degree - no strength loss, some pain
• 2nd degree - Notable strength loss, more pain
• 3rd degree - Extreme strength loss, no pain except at time of injury
Sprain - Ligaments
• 1st degree - Slight stability loss, mild pain
• 2nd degree (50% tear) - Significant stability loss, high pain
• 3rd degree (full tear) - Major stability loss, pain only during injury
Subluxation vs dislocation
Subluxation - When bones are not in proper alignment but still contact each other
Dislocation - Complete separation of bones
What is the most commonly dislocated joint?
The acromioclavicular joint
What is an important training rule when injured?
To keep training the unaffected side because it reduces strength and muscle loss on the affected side and speeds up recovery
3 stages of injury + treatment recommendations
- Inflammation - RICE, gentle ROM exercises
- Repair (collagen laid) - ROM exercises are vital, isometric exercises (do various angles)
- Remodeling - Full ROM exercises with small increases in intensity
Moment arm
The distance between the joint and weight. When they are closer together, less weight is lifted
2 ways to reduce injury risk
- Train muscles in balance (eg weak lateral rotators)
- Have complete ROM
Lateral rotators
- Posterior deltoid
- Infraspinatus
- Teres minor
All relatively small/weak in comparison to the medial rotators.
Medial rotators
- Latissimus dorsi
- Pec major
- Teres major
- Anterior deltoid
- Subscapularis
2 common causes of back injuries
- Tight hamstrings
- Tight erector spinae
What does RICE stand for?
R - Rest
I - Ice
C - Compression
E - Elevation
