Injury prevention Flashcards
Formula for magnitude of risk
Likelihood of risk x severity of risk
Internal risk factors for injury
age, training factors, psychological factors, congenital, sex differences, pregnancy, previous injuries, fitness levels,
Age
age-related challenges like decreased flexibility, decreased muscle strength and mass, decreased bone density, changes in joint function and mobility, impaired balance and coordination, slower recovery and slower recovery can all contribute to injury risk
training factors
overuse and overtraining can lead to injury, progression intensity and volume, and technique errors can impact injury.
Psychological factors
if you think you are going to perform bad and get hurt you will physically hold back and have a greater risk at actually getting hurt. Aswell as fear, anxiety, distractions, perfectionism, sleep quality, and lack of focus.
Congenital
Congenital are structure abnormalities that could lead to injury affecting bones, joints, ligaments, muscle, bone density, bone strength etc Which can affect motor control balance and coordination increasing risk of injury.
sex differences
More women get recieve concussion because they tend to report it more. Overall men have more injury because they play more sports espeically in upper body,women have more lower body injuries Women have more ACL tears because of the shape of our hips it puts more pressure on the acl then mens hips.
Pregnancy
Pregnancy can alter hormormes and balance especially changing the center of mass making it harder to balance altering biomechanics and making them more tired. Which is why many high impact sports or ones that have a high chance of falling are advised not to be played.
How to recover from pregnancy in sports
Once you give birth your VO2 max should go back to normal or higher then you can progressivly start to do low intesisty and low impact activities then gradually return, and can start doing simple strength training progressively.
Previous injury
People with a history of injury may be more prone to injury Residual weakness psychological factors and change in movement pattern can make you more susceptible to injury
Fitness levels
Finding your own fitness level that balnces training and ones capabilities that is comfotorable for you is essential for prveneting injury Listening to tjhe bodies signals progressive training, and making sure to take rest is essential to preventing injury.
protective equipment
Sports with high injury need a lot of safety equipment like hockey and downhill mountain biking. Safety equipment can help reduce injury they need to properly fit and be suitable in order to be affective
external risk factors
weather, playing surface, equipment quality, playing postion
playing position
Some position are more risky then others ex. in baseball pitchers have a higher risk of shoulder injruy. The posting you play can alter the risk depdning on waht it is
Preventitive measures
Education and screening, Proactive training programs, Recovery and monitoring
education and screening
providing education on injury prevention can help peipke to learn how to reduce risk of getting injured. Conducting screenings to identity risk factors and modifiable actions to see how to change them to reduce injury.
Proactive trainging programs
Emphasising proper technique through progressive and strength and conditioning training. Progressvily building training program intensity can help build resilience and decrease susceptibility to injury.
Monitoring and recovery
ensuring adequate rest and recovery and monitoring workloads, and addressing issues promptly can mitigate injury risk.
Musculoskeletal injuries
damage to the muscle, bone, joints, ligaments, tendons or other tissues that support the bodies structure and allow for movement. ex. muscle strains, dislocations, fractures
lacerations
When the skin is torn, ripped or pulled a part by an external object (cuts, grazes etc). It can happen when you rub against something causing friction
Contusion or compression injuries
when a compressive force is applied to a bone muscle or joint (brusies, concussions even fractures if its bad) Often occurs in contact sports
Strains
When muscles are pulled/stretched beyond there normal limits
Muscle fatigue and balance
fatigued or overworked muscles can lbecome weak or tight which can lead to an uneven distribution, forcing other muslces to compensate which can cause abnormalities in walking
Joint missalignment and strain
Abnormal walking from fatigue or weakness may put extra stress on muscles tendons and joints which can cause injury like joint pain tendonitis or stress fractures
