Injury Prevention Flashcards
what are the two types of injury?
acute + chronic
what are the characteristics of acute injuries?
-sudden/immediate
-severe pain
-restricted movement
-swelling around the injured site
-unable to bear weight
what are the 4 types of acute injury?
– fractures
–dislocations
–strains
–sprains
what is a fracture?
- a break/crack
what is a simple fracture?
–a clean break
–does not affect the skin or surrounding tissue
what is a compound fracture?
– damages soft tissue/skin
–high risk of infection
List some examples of fractures + what they are.
–comminuted= break/splinters 3 or more pieces
–spiral= winding break
–longitudinal= breaks along the length of the bone
–buckle= occurs in children where the bone deforms but doesn’t break
–hairline= partial fracture
–greenstick= occurs in children where the bone fractures but doesn’t break
–stable fracture= broken end of bones line up + barely out of place
–transverse= horizontal fracture line
–oblique= an angled pattern
what is a dislocation?
–occurs at a joint when the end of a bone is forced out of position
– often due to contact or a fall
what are the symptoms of a dislocation?
–swollen
–painful + visibly out of place
–unable to move joint or limn
what is the treatment for a dislocation?
–manipulation to reposition bones
–a splint/sling
– rehabilitation
what is a strain?
– a pulled muscle when the muscles fibres get stretched too far
–often caused through constant acceleration/deceleration + high int./ overuse of muscle groups
what is a sprain?
–occurs to ligaments when they are pulled too far
what are the characteristics of a chronic injury?
–overuse injury
–pain when competing/ exercising
– dull ache when resting
–swelling
what is achilles tendonitis?
– an overuse injury
–involving pain + inflammation at the back of the ankle (gastrocnemius ->calcaneus)
–due to tight or fatigues calf muscles
how can you prevent achilles tendonitis?
– suitable trainers
–strength work on gastrocnemius
–massage + stretching
what is a stress fracture?
–overuse injury
–common in lower limbs
–often due to sudden increase in amount + int. of exercise
– as muscle fatigues, its no longer able to effectively absorb shock of exercise, so passes stress overload to the bone, causing it to crack
what is lateral epicondylitis?
–overuse injury
–caused by an inflammation in the wrist extensor muscle that attaches to the lateral epicondyle (straightens the wrist)
–sore + tender
–usually in tennis and golf
what are the 3 types of chronic injury?
–achilles tendonitis
–stress fracture
–lateral epicondylitis
what are the 5 injury prevention methods?
–protective equipment
–screening
–warm-up
–flexibility training
–taping + bracing
protective equipment
–helps reduce the risk of injury
–must fit correctly + meet NGB standards
e.g: gumshield, helmet, knee pads
screening
–identifies those at risk of complications
–prepares performers for their sport + enhances performance
–reduces injuries + can save lives
what is the purpose of screening?
–identify past/current injuries
–identify muscles imbalances/assess joint mobility / posture
–assess ROM
–weaknesses in the musculoskeletal system
–identify performers at risk of complications from exercise
–identify a suitable rehabilitation programme
what are the disadvantages associated with screening?
–some aren’t 100% accurate
–problems can be missed- false negatives
–it could identify problems that don’t exist- false positives
–creates anxiety
warm-up
–helps prepare the body for exercise
–reduces the rusk of injury by increasing the elasticity of the muscle tissue= increases muscles temp.
–HR + respiratory rate increases = increased blood flow + delivery of O2 + nutrients to working muscles
–prepares muscles and tendons for strenuous exercise
what are the 3 parts of a warm-up?
1–cardiovascular = more blood directed through vascular shunt to working muscles by increased HR, cardiac output and breathing rate
2–stretching/flexibility exercises
3–movement patterns = specific movements used in the sport
flexibility training
–involves joints and muscles that will be most active during the activity
what is active stretching?
–involves the performer working on one joint, pushing it beyond its point of resistance, lengthening the muscles and connective tissue surrounding it
e.g: lifting your leg up and holding it in position
what is passive stretching?
–when a stretch occurs with the help of an external force
what is static stretching?
– stretching while not moving
–holding a muscles in the furthest point you can for up to 30 seconds
what is ballistic stretching?
involves performing a stretch with swinging or bouncing movement to push a body part even further
–should only be performed by someone extremely flexible
taping
–supports and stabilises a weak joint to reduce the risk of injury
–often used for ankle sprains
–but can be used for muscles too- tape is more elastic + applied directly to the skin to support the muscles as it moves =kinesiology tape
bracing
–used to give extra stability to muscles + joints that are weak or have been previously injured
–often involves hinged supports
–most common for the ankle + knee
what are the 5 injury rehabilitation methods?
–proprioceptive training
–strength training
–hyperbaric chambers
–cryotherapy
–hydortherapy
what are proprioceptors?
–receptor nerves located in the muscles, joints + tendons
–communicate with the brain via the CNS
–detects body and limb movement, skeletal muscles contraction + stretch
what is the purpose of proprioceptive training?
–enables us to judge limb movement/position
–restore lost senses
–helps stabilise/ control an injured joint during static + dynamic movement
what does strength training involve?
–the ability to overcome a resistance
–machine weights
–body weights
–free weights
–therabands
what are machine weights and what are the benefits of using them?
–has control + movement pattern set out
–reduces risk of injury
–good for isolating injured muscles
–easy weight changes
–focus on improving strength
–focus on larger muscle groups
what are the drawbacks of machine weights?
–limited ROM
–dont always mimic sport actions
what are the benefits of body weights?
–develops balance + posture
–reduces muscle imbalances
–low impact, so good for early recovery stages
what are the drawbacks of body weights?
–less opportunity to overload
what are the benefits of free weights?
–exercises can be sport specific/ mimic sporting actions
what are the drawbacks of freee weights?
–poor form/technique can lead to further injury
what are therabands?
–elastics that provide resistance
–resistance should increase as injury improves
–often used to rehabilitate fine muscles
what are the drawbacks of therabands?
–bands can snap = injuries
–may provide insufficient resistance to build strength
what are hyperbaric chambers?
–highly pressurised environment containing 100% O2
what are the benefits of hyperbaric chambers?
–larger ppO2 = more O2 being inhaled + Hb becomes fully saturated with O2
–this reduces swelling
–stimulates more WBC production
–removes lactic acid
what is cryotherapy?
–use of cold treatments to support injury rehab
–RICE
–ice baths
–WBC (whole body cryotherapy)
RICE
–Rest, Ice, Compression, Elevate
–icing an area will redistribute blood away from the injured site - reducing the pain + swelling
ice baths
–involves sitting in ice cold water for 5-20 minutes
–causes blood vessels to constrict, restricting blood flow to the injure area
– this reduces swelling/ tissue breakdown + aids muscles repair
–after leaving ice bath, area is flooded with new blood which removes lactic acid
–delays DOMS
WBC (whole body cryotherapy)
–involves liquid nitrogen at -100^c
–blood shunted to core for warmth
– on exit, blood returns full O2 to help heal inured cells
–stops internal bleeding, reduces swelling + aids recovery
–patient protected with gloves/socks
hydrotherapy
–exercising within water
–buoyancy of water supports body weight - reducing load on joints
–resistance of water strengthens site of injury
what are the 4 recovery methods for exercise?
–compression garments
–massage
–foam rollers
–sleep + nutrition
compression garments
–used to help improve blood circulation + prevent medical problems
used by athletes to help:
–blood lactate removal
–reduce inflammation
–reduce DOMS
massage
–increases blood flow - increase O2 + nutrients to help repair
–stretches soft tissue to relieve pressure/tension
–removes lactic acid
– breaks down scar tissue
foam rollers
–releases tightness.tension in muscles
(between muscles + fascia = a layer of fibrous connective tissue surrounding the muscle
sleep
– damaged muscle cells are repaired during sleep
–elite athletes require 8-9hrs of sleep
– if time is cut short, muscle repair is cut short
what is the impact of sleep on performance?
–lack of non-REM sleep= less blood available to muscles to help recovery
–insufficient sleep can reduce growth hormone production
–lack of sleep can increase risk of injury due to reduced concentration/ lack of time to repair muscles
–lack of sleep can cause tiredness= delayed reaction time = slow starts
non-REM
==deep sleep
–brain waves are the slowest
–HR and breathing rate are slowest
–blood redirected away from the brain –> muscle tissue
–restores energy + helps facilitate muscle repair
nutrition
–during exercise, glycogen stores deplete
–first 20 minutes after exercise are the most crucial for replenishing glycogen stores
–chocolate milk offers carbs:proteins at 3:1/4:1= resynthesises glycogen + absorbed rapidly due to being a liquid
