Injury Prevention Flashcards
What are the two types of injury associated with sport
Acute and chronic injury
What are acute injuries
Occur at a specific moment in time, when there is a sudden injury associated with a traumatic event, such as a fracture of a bone in a boxers jaw or knee ligament tear after a bad tackle in football
What are chronic injuries
Occour over a period of time
Slowly developed injury associated with the repeated or continuous stress or overuse, such as pain in a tennis players elbow or runners heels
Common causes of chronic injuries are a sudden increase in the intensity, frequency or duration of activity, reduction in recovery, inadequate equipment or technique, poor range of motion and an inadequate warm up and cool down
What are hard tissue injuries
Involve damage to the bone, joint or cartilage and include fractures and dislocations
Hard tissue injures can result in internal bleeding, circulatory problem and joint instability and usually require hospital treatment
What are soft tissue injuries
are the most common in sport and include strains, and sprains of the muscles, tendons or ligaments.
Soft tissue injuries result in inflammation and bruising (internal bruising) and require immediate attention to minimise recovery time
What is a fracture
a partial or complete break in a bone due to an excessive force that over comes the bones’s potential to flex
The fracture usually comes from a direct force (from a collision or object) or an indirect force ( falling or poor technique)
Symptoms of a fracture
pain
inability to move
deformity
swelling
discolouration
Treatments of a fracture
PRICE to reduce swelling
anti-inflammatory/pain meds
surgery if serious enough
What is a dislocation?
why does it occur?
and what are typical sites for it to occur?
The displacement of one bone from another out of their original position
Usually occurs from a direct force (from collision or object) or an indirect force (a fall) pushing the joint past its extreme range of motion.
Shoulder, knees, hip, ankle, fingers, toes ,elbow
Symptoms of a dislocation
severe pain
loss of movement
deformity
swelling
“pop” feeling
Treatments of dislocation
all require medical treatment
PRICE to reduce swelling
surgery if serious
What is a contusion and how to treat
A bruise- an area of the skin or tissue in which the blood vessels have ruptured (torn)
most heal rapidly without a break in training or play
Causes of contusions
a fall or direct impact from a player or object
What is a Haematoma and what are the symptoms
Localised congealed bleeding from the ruptured blood vessels
swelling and discolouration
What is a sprain
Overstretch or tear in the ligaments that connects bone to bone
Caused by a sudden twist, impact or fall that forces the joint beyond its extreme range of motion
How do most sprains commonly occur
ankle of games players and athletes but also knees of football players and thumbs and wrists of an athlete bracing a fall
Signs and symptoms of a sprain
swelling
brusing
inability to bear weight
dislocation
What is a strain
Overstretch or tear in the muscle or tendon that connects muscle to bone
When do strains commonly occur
in sports that involve dynamic lunging and explosive movements, such as, lunging to return a drop shot in badminton
or
sprinting out the blocks of the 100m
or
contact activities such as football
What is an abrasion
superficial damage to the skin caused by scraping action against a surface
such as from slipping on an athletics track/netball court or any surface
or clothing ribbing on the body.
If abrasion causes a laceration (cut) medical attention may be required for stitching
How have sports adapted to bleeding in a game
having blood rules
stops the game
make sure player is fit to continue
What are blisters
friction forming seperation of layers of skin where a pocket of fluid forms
How to prevent blisters
correct footwear, equipment and training load
What is a concussion
a traumatic brain injury resulting in a disturbance of brain function
Symptoms that clearly indicate concussion
Post-traumatic seizure
loss of consciousness
balance problems
disorientation and confusion
dazed or blank expression
symptoms that may indicate concussion
lying motionless
slow to get up
grabbing or clutching head
headache
dizziness
visual problems
nausea or vomiting
fatigue
light sensitivity
What is osteoarthritis
degeneration of articular cartilage from the bone surfaces within a joint, causing pain and restricted movement
What is a stress fracture and what sports are common to get them
a tiny crack in the surface of a bone caused by overuse
tennis, gymnastics, running
What are bone spurs
outgrowths of bone into a joint, causing pain and restricted movement
What are shin splints
chronic shin pain- as a result of repeated overuse of the tibialis anterior and posterior
What is tendinosis
the deterioration of a tendon in response to chronic overuse and repetitive strain
What is achilles tendinous
pain and deterioration the heel dye to overuse and repetitive strain
What is tennis elbow
tendon pain in the forearm due to chronic overuse and repetitive strain
What are intrinsic risk factors and examples
risks or forces within the body
aspects of an athletes physical make up- eg posture, previous injury
training effects- such as inappropriate flexibility, strength imbalance and poor preparation for training
age
nutrition
What extrinsic risk factors and examples
risks or forces from outside the body
poor biomechanical training and performance techniques
incorrect equipment and clothing
inappropriate overload without progression and lack of variance in training
Examples of sports that use protective equiptment
tennis- shoulder straps
netball & basket ball- ankle support
boxers- gum shields or head guards
winter sports-helmets etc
Why must athletes wear sport specific clothing and examples
to maximise performance while reducing risk of injury.
technological fabrics can
- be a second skin- eg leotard to maximise rang of motion
-wick away moisture- preventing heat exhaustion in long events
- be lightweight- wick moisture, maintain range of motion
contain padding- reducing impact and prevnt injury
Why is a warm up performed and what are the 3 distinct stages
to raise body temp
prepare an athlete physiologically and psychologically
usually lasts 20-45 mins
3 distinct stages
1- hR raising activity (pulse raiser)
2-stretching and mobility
3-sports specifc drills
What does research suggest about static stretching
no effect on injury prevention
reduces eccentric strength
reduces muscles ability to consume O2 by up to 50%
What is a cool down
(active recovery) is performed to maintain heart rate, blood flow and metabolic activity to flush oxygenated blood to muscle tissue
thus removing waste products and starting the healing process
What are the stages of a cool down
moderate intensity activity around 45-55% of VO2 max to maintain HR etc
stretching exercises to reduce muscle tension, increase muscle relaxation and gradually lower the muscle temperature
What is Delayed onset muscle soreness
DOMS- pain and stiffness felt in the muscle which peaks 24-72 hours after exercise, associated with eccentric muscleQ contractions
What is SALTAPS
protocol for the assessment of a sporting injury: stop,
ask,
look,
touch,
active movement,
passive movement
and strength testing
What is PRICE
protocol for the treatment of acute injuries: protection rest, ice, compression and elevation
What is the first S in saltaps
STOP
stop the game if a player is injured and observe the injury
What is the first A in SALTAPS
ASK
ask questions about injury- where does it hurt, what type of pain is it
What is the L in SALTAPS
LOOK
search for specific signs such a bruising, swelling, broken skin or bleeding
What is the T in SALTAPS
TOUCH
gently palpate the injured area to identify painful regions and inflammation
What is the second A in SALTAPS
ACTIVE MOVEMENT
ask the player whether they can move injured area with or without assistance
What is the P in SALTAPS
PASSIVE MOVEMENT
If there is active movement, gently move the injured area through its full range of motion
What is the second S for in SALTAPS
STRENGTH TESTING
ask the player to stand, lift or put pressure on the injured area if they can.
What is the P is for in PRICE
PROTECTION
protect the injury and the person from any further damage
stop playing and use padding, splints or crutches to get off the field of play
What is the R in PRICE
REST-
allow injury time to heal to prevent further damage
What is the i for in PRICE
ICE
ice the injury to reduce pain
What is the C for in PRICE
COMPRESSION
compressing the injury with tear tap or a stretch bandage will reduce swelling
What is the E for in PRICE
ELEVATION
raise injury above heart level to reduce blood flow to the area- reducing swelling
What are the 6Rs for recognising concussion
recognise
remove
refer
rest
recover
return
What is recognise in the 6Rs
parents, players, coaches and officals should be aware of the signs and symptoms of concussion
What is remove in the 6Rs
remove a player from field of play
What is refer in the 6Rs
referred to a healthcare professional
What is rest in the 6Rs
players must rest until symptom free and not left alone for the first 24 hours
What is recover in the 6Rs
players must fully recover and be symptom free before considering return to play
Adults must take a minimum of one week and under 18s must take two weeks before returning
What is return in the 6Rs
players must be symptom free and have written authorisation and complete the ‘graduated return to play’ protocol
What is rehabilitation
process of restoring full physical function after an injury has occured
What are three recognised stages of rehabilitation
1- early stage: gentle exercise encouraged damaged tissue to heal
2-mid stage- progressive loading of connective tissues and bones to develop strength
3-late stage- functional exercises and drills to ensure the body is ready to return to training
What stretching should occur in the acute phase after an injury has occured
first 3 days- no stretching should occur
What stretching should occur in the mid phase after an injury has occured
after 3 days- inflammation and swelling should have subsided and gentle but active rehabilitation can start
up to 2 weeks- heat therapy and gentle stretching
What stretching should occur in the later phase after an injury has occured
for a further 2 weeks ROM, strength and co-ordination are focused on
What stretching should occur in the long term after an injury has occured
important to increase ROM and strength of connective tissues to a greater degree than when the injury occurred
