Injury Prevention Flashcards
State the 2 types of sport injury
Acute and chronic
Give the 6 signs/symptoms of an acute injury
Sudden severe pain, swelling around injured site, unable to bear weight, restricted movement, extreme weakness, protruding bone/joint visibly out of place
State the 4 types of acute injury
Fracture, dislocation, strains and sprains.
What is the difference between sprains and strain?
Strain is an over stretch or tear of the muscle fibre. Sprain is an over stretch or tear of the ligament.
Describe a dislocation
Occur at joints. Very painful. Happens when ends of bones are forced out of position. Most common in contact sports
A fracture is when a bone cracks or breaks. Give the 6 types of fracture
Greenstick, hairline, buckle, longitudinal, spiral and comminuted
Describe a chronic injury
Often known as overuse injuries. Pain when you compete, a dull ache when resting and swelling
Give the 3 types of chronic injuries.
Achilles tendonitis, stress fracture and tennis elbow.
Describe achilles tendonitis.
The achilles tendon is located at the back of the ankle. Connects gastrocnemius to calcaneus. Overload; walking, running, jumping. Tendon inflammation
What is the medical term for tennis elbow?
Lateral epicondylitis.
Describe lateral epicondylitis.
The wrist extensor muscles becomes overused, causes inflammation of the tendon which attaches at the lateral epicondyle
State the 5 injury prevention methods.
Screening, protective equipment, warm-up, flexibility training (active, passive, static, ballistic) and taping and bracing.
Athletes are screened for injuries but also health complications. What is CRY and how is it assessed?
Cardiac risk in the young. Assessed using an ECG (electrocardiogram) machine. Monitors the hearts electrical activity.
Why is having an ECG encouraged?
Due to the stress that elite sports performers put on their heart through high intensity training.
How would a screening assessment benefit a performer’s musculo-skeletal system?
Assess muscle imbalances, core strength, range of movement, postural alignment and mobility
What is the protective equipment used in squash.
Eye guards
What are the 3 stages to a warm up?
Cardiovascular exercise, stretching/flexibility and movement patterns.
What is the importance of cardiovascular exercise within the warm up?
Prepares the body. Increase heart rate, cardiac output and oxygen delivery to working muscles. Vascular shunt will direct more blood to working muscles.
What is an active stretch?
When a stretched position is held by the contraction of an agonist muscle.
What is a passive stretch?
Performer uses an external force to help the stretched position.
What is a static stretch?
Muscle is held in a stationary position for 10 seconds or more.
What is the purpose of taping a weak joint?
To provide support and stability.
State the 5 injury rehabilitation methods.
Proprioceptive training, strength training, hyperbaric chambers, cryotherapy and hydrotherapy.
State the 4 types of strength training.
Free weights, machine weights, body weight and therabands.
What is the purpose of a hyperbaric chamber linked to oxygen delivery.
Delivers oxygen at high pressure. The chamber is 100% pure oxygen. Haemoglobin fully saturated with oxygen. Excess oxygen dissolved in plasma; reduces swelling. Oxygen reaches parts of body that are not normally saturated.
What is cryotherapy?
The use of cold to treat injuries.
Give the two main forms of cryotherapy
RICE and whole body cryotherapy (WBC).
What is the purpose of WBC? (Cryotheraphy)
Liquid nitrogen -100 degree. Blood shunted to core for warmth. On exit, blood returns fully saturated with oxygen to heal injured cells. Stops internal bleeding, reduces swelling/aids recovery
What is the main advantage of hydrotherapy?
Buoyancy of the water helps to support body weight, reduces the load/weight bearing forces on joints.
Give the four key reasons why an athlete would wear a compression garment?
Reduce DOMS, removal of blood lactate, reduce inflammation and prevent deep vein thrombosis.
How long should a performer sit in an ice bath for?
Between 5 – 20 minutes.
What happens to a performer physiologically while they are inside the ice bath?
Causes blood vessels to tighten/decreases metabolic activity/vasoconstriction. Restricting blood flow to the area. Reduces swelling/tissue breakdown/aids muscle repair.
What happens to a performer physiologically while they exit the ice bath?
After leaving the ice bath, area is flooded with new blood/vasodilation. Fresh oxygen removes lactic acid (when out of the ice bath). Some studies suggest ice baths are of limited value.
What are the benefits of a soft tissue massage?
Increase blood flow; increases O2 and nutrients to help repair. Stretches soft tissue to relieve pressure/tension. Removes lactic acid. Breaks down scar tissue
Foam rollers are designed to reduce tension where?
Between the muscle and the fascia.
What is the name given to the build up of fluid which causes swelling?
Oedema
What does REM stand for?
Rapid eye movement.
What is the deepest part of sleep?
Third stage of non-REM sleep
Most elite athletes have how many hours sleep?
Between 8-9 hours.
How soon after exercise should a performer replenish their glycogen stores?
Within the first 20 minutes.
What is the benefit of drinking chocolate milk within this 20 minute window to replenish glycogen stores?
Ratio 3:1 (carbohydrates to protein). Helps to resynthesise muscle glycogen more efficiently. Liquid is absorbed much faster than solid.
