Injury and Illness Flashcards
Define strain and sprain
strain - injury to muscle or tendon
sprain - injury to ligament
What is the cause of tendinosis?
a disruption of collagen fibers of a tendon, not inflammation
ITB pain is most likely due to
compression of the fat layer beneath the ITB
What are the 3 categories of shin splints?
muscular - exertional compartment syndrome
skeletal - medial tibial stress syndrome
tibial fascia - tibial fasciitis
Running with a substantial anterior pelvic tilt will likely increase the chance for because of
hamstring injury
the increased tension on the hamstrings during the swing phase of the gait cycle
often contribute to plantar fasciitis
Tight calf muscles
What 2 factors accelerate blister formation?
heat
moisture
Metabolic fitness precedes
structural readiness
What does PEACE stand for?
Protection - avoid activities and movements that increase pain during the first few days after injury
Elevation - elevate the injured limb higher than the heart as often as possible
Avoid anti-inflammatories - avoid taking anti-inflammatory medication as they reduce tissue healing and avoid icing
Compression - use elastic bandage or taping to reduce swelling
Education - your body knows best; avoid unnecessary passive treatments and medical interventions and let nature play its role
What does LOAD stand for?
Load - let pain guide your gradual return to normal activities; your body will tell you when it’s safe to increase load
Optimism - condition your brain for optimal recovery by being confident and positive
Vascularization - choose pain-free cardiovascular activities to increase blood flow to repairing tissue
Exercise - restore mobility, strength and proprioception by adopting an active approach to recovery
Electrolyte imbalance where the levels of sodium are lower than normal
Hyponatremia
