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
Reduced Proprioception
Proprioception - the sense of body positioning overworking yourself can change ones sense of body positioning making it harder to be able to control movments accuratly which can lead to poor foot placement or misalignment adding to abnormal gait.
Acute injuries
Injuries from sudden or immediate application of force on the body ex. fractures dislocations sprains concussions etc happens because of sudden falls collisions etc
Cumalitive/Chronic Injuries
injuries that develop over an extended period of time from repetitive stress and force over time. ex. tendonitis, stress fractures, overuse syndromes, tennis elbow. Assosiated with activities that have the same motion repeated, prolonged or excessive loading.
Injuries in high school atheletes..
amjority acute, more lower limb injuries, most common is ligmanet sprains
Symptoms of a concussion
headaches, changes in vision, unsteady balance, changes in behaviour, cognitive impairment (slower reaction times or memory loss), vomiting and drowsiness.
What does RICE stand for and whats it used for
used for what to do for recovery Rest, Ice, Compress, Elevate
Interventions to reduce the rate of injury
Prehabilitation, warm up and flexibility training
- Protective Equipment
- Rules Changes
- Improving Technique
Prehabilitation
Improving functionality of a patient before surgery so they can withstand prst procedure inactivity and wont decline as much.
Felxibility training
stretching, yoga, tai chi flexibility is essnetial for performing every day tasks so doing flexbility tasks can help prevent injury it helps to improve the ability of a joint to maintain movement
Proper warm up
proper warm up that warms you up and stretches you will decrease injury risk
Components of a warm up
light cardio increases heart rate and loosens muscles, activation increases joint mobility, dynamic stretching further increases joint mobility, sports specific movements allows to mimic high intesity action in a game but with lower intensity, Neural priming primes your brain for the activity.
Protective equipment
decreases risk of incussion and other injuries as it helps to absorb some of the impact it can be suited and fitted to the individuals size and shape for best prevention
Rule changes
over time rules have been changed to decrease injury ex in rugby you can now only tackle below the chest
What does ice do
it reduces blood flow so it helps stop swelling in injury by constrciting blood vessels and decreasing circulation to that part of the body it can aslo reduce pain
What does heat do
Heat increases blood flow and facilitates healing loosens tissue muscle and reduces stiffness but it shouldnt be applied to soon after an injury becasue that will increase blood flow and increase more swelling
stages of concussion recovery
no activity complelte physical and cognitive rest (no screens school etc), Low intensity aerobic excerise (walk swim stationary bike), Simple sport related excersise like skating or running, non contact related training drills, resume normally ativity/practice, resume competitive game play.
what to avoid in concussion recovery
loud music and tv, intense movements, flights, reading, alcohol, texting/using screens.
Master oriented motivational climate
focuses on skill development personal growth and improvment they are ecourage to master skills work on personal bests and learning from expirences rather than competing with others or trying to recieve external validation
Performance-oriented motivation climate
focuses on competition with others external validation and comparison with others which may make people feel pressured to outperform peers, meet specific standards or pre-determined expectations set by coaches and leaders.
