Injury & Prevention Flashcards
What are the 2 types of injury
Acute and chronic
Define an acute injury
An injury which is received suddenly causing immediate pain, swelling or discomfort
What are the sporting examples of acute injury
Broken bones
Sprains and strains
Torn ligaments
Dislocations
What are the causes of acute injury
Collisions
Overestimating ability
Falling
Define a chronic injury
An injury which develops overtime, as a result of playing sport for many years or overusing muscles/ligaments/bones
Does acute or chronic cause more pain
Acute, chronic is more of a discomfort
What are the sporting examples of chronic injuries
Tennis and golf elbow
Shin splints
Tendonitis
Stress fractures
What are the causes of chronic injury
Overuse/overtraining
Poor technique
Changes in equipment or clothing
What is a fracture
Acute injury
A break or crack in the bone
What is a dislocation
Acute injury
The ends of bones are forced out of position
What is a sprain
Acute injury
Where a ligament is stretched too far and so tears
What is a strain
Acute injury
Where muscle fibres are stretched too far and tear
Also referred to as pulled/torn muscle
What is Achilles tendonitis
Chronic injury
The Achilles tendon becomes inflamed and painful
What does the Achilles tendon join
The gastrocnemius to the heel bone
What is a stress fracture
Chronic injury
A tiny crack in the bone caused by repetitive force (eg shin splints)
What is tennis/golf elbow
Chronic injury
A condition causing pain around the outside of the elbow, occurring after repeated action of the muscles in the forearm nearing the elbow joint
What is tennis elbow clinically known as
Lateral epicondylitis
What methods can be used to prevent injury
Screening
Protective equipment
Warm ups
Flexibility training
Taping and bracing
What is screening
Screening identifies imbalances and asymmetries in common to locate areas of weakness
It can be used to test for high cardiac rest to prevent cases of cardiac arrest etc
What are some examples of protective equipment
Collision barrier
Shin pads
Helmet
Gum shield
What is passive flexibility training
Where the stretched is maintained using external forces or objects eg another person or a wall
What is active flexibility training
Stretch is maintained by contraction of the agonist muscle
What is static stretching
Muscle is held/stretched in a stationary position for 30 seconds or more
What is ballistic stretching
Stretches performed with a swinging/bouncing movement to push a range of motion further
Do you tape muscles or joints?
Muscles
Do you brace muscles or joints
Joints
Are muscles taped or braced
Taped
Are joints taped or braced
Braced
What methods are used in injury rehabilitation
Proprioceptive training
Strength training (body weight, theraband excercises)
Hyperbaric chambers
Cryotherapy
Hydrotherapy
What is proprioceptive training designed for
Designed to improve/restore the body’s ability to subconsciously control the position of a joint
How do proprioceptive training achieve subconscious control of position of a joint
Hopping, jumping, balancing exercises are used
How are body weight exercises used for injury rehab
The body is used as resistance to develop core strength, better posture and address muscle imbalance
Examples of bodyweight exercises
Planks, squats, lunges
What are therabands
Latex bands which offer a range of different resistance levels
When are therabands used
When a performer is not strong enough for traditional weight training or when targeting small difficult movements
What are hyperbaric chambers
A chamber pressurised with 100% oxygen
How do hyperbaric chambers help performers
They speed up recovery
What is cryotherapy
Performer enters a cryogenic chamber which cools temperatures down to -100 degrees celcius using liquid nitrogen
Why is hydrotherapy
Performing activity in a pool of warm water
What does hydrotherapy improve
Circulation
What is the main benefit of hydrotherapy? Why?
Buoyancy of water helps support body weight, this decreases the load on joints
