Injury Prevention

Question 1

What is screening

Answer 1

Test or Questions to identify any problems

This can identify musculoskeletal injuries prior to performance

Question 2

What are the consequences of screening

Answer 2

essionals use this to prevent injury. Involves assessing muscle imbalances, core strength, range of movement, postural alignment and mobility

■ Detected problems are then worked on by Strength and Conditioning coaches

■ Screening can cause anxiety in performers or identify a problem that doesn’t exist
(false positive) or miss a problem (false negative) ■ It isn’t 100% accurate

Question 3

What are injury prevention methods

Answer 3

Screening

Protective equipment

Warm up - 3 stages

Cool down

Flexibility training

Taping and bracing

Question 4

What is proprioceptive training

Answer 4

deliver information about the position of our limbs so we can produce fluid movement,
these are damaged following an injury

Proprioceptive and balance exercises teach your body to control the position of a deficient or an injured joint.

Question 5

Uses of proprioceptive training

Answer 5

re-educates your body quickly.

● Teaches the body to control the position of joints subconsciously

● Involves hopping, jumping and balancing activities

● Easily Accessible

Question 6

Uses of strength training

Answer 6

Machine weights useful for early stages of injury as they are controlled

■ Therabands offer variety in resistance so can also be used in early stage of injury

■ Body weight exercises put less stress on the body, as the performer is only required to hold their own body weight, this allows injured muscles more chance of recovery

■ Free weights - varying degrees of weight can be used to build up to full strength, can target specific injured muscle groups more easily

■ Dumbbells used for a shoulder press to help an athlete recover from a shoulder injury / Accept applied examples of specific strength training methods

Question 7

What is hydrotherapy

Answer 7

In warm water (35-37 degrees)

■ Improves blood circulation, relieve pain and relax muscles

■ Buoyancy of the water supports the body reducing the load on the joints allowing more work than on land

■ Exercising against the load of the water helps strengthen the injured area

■ The buoyancy of water can help support injured joints (Hydrostatic pressure)

■ Can include squats, lunges, walking and running

Question 8

What is hyperbaric chamber

Answer 8

Reduces recovery time

■ Pressurised like an aeroplane where they have 100% pure oxygen

■ The pressure increases the oxygen breathed in (inhaled) and absorbed into the injured area

■ Excess oxygen dissolves into blood plasma reducing swelling as Haemoglobin becomes saturated with O2

■ Increases white blood cell production and supply to the joint

■ Removes Lactic Acid

Question 9

What is Cryotherapy

Answer 9

The use of cold temperatures to treat an injury

■ RICE is used on common muscle strains (RICE) Rest, Ice, Compression, Elevation

■ This limits pain and swelling by reducing blood flow

■ Ice Baths used to help recover

■ Whole body cryotherapy (WBC) is a chamber cooled to below -100, people are given socks, gloves and a swimming costume, Can only stay for upto 3 mins

■ Through Vasoconstriction blood is take back to the core to keep warm

■ When placed back in the warm the blood floods back bringing O2 to help injured cells