Injury Prevention and Rehabilitation Flashcards
acute
injury that happens suddenly
fracture (a)
involves a bone being broken
oblique- fracture has an angled pattern
compound- skin is broken, been pierced by bone
stable- broken ends of bone line up
transverse- fracture has a horizontal fracture line
symptoms- swelling, pain, loss of function, bone coming out of skin, deformity
Dislocation (a)
normal position of joint is altered, caused by a fall or blow, visibly out of place
is swollen, painful, can’t move joint
treatment- manipulation to reposition bones
Sprain (a)
one or more ligaments are stretched, twisted or torn
caused by too much force being applied to joint
Strain (a)
when muscle fibres stretch or tear
occurs when muscle is stretched beyond its limits
chronic
occurs as a result of exercising over a long period of time
achilles tendonitis (c)
overuse of achilles tendon
causes tendon to rupture
stress fracture (c)
overuse injury
muscle becomes stressed and transfers stress onto bone causing a small crack
tennis elbow (c)
inflammation of tendons at the elbow caused by the overuse of muscles on forearm- playing golf or tennis
injury prevention
preparation before taking part in exercise to reduce the chance of sustaining an injury
screening
used to identify current condition of athlete
can identify past + current injuries
can identify muscle imbalances + asses joint mobility
identify risks of complications from exercise eg cardiac arrest
warm up
pulse raiser, familiarisation exercise, session
releases synovial fluid
increase HR blood flow- more o2 to muscles
increasing breathing rate- more o2 into lungs
increases body temp
mental and physiological prep
taping + bracing
restricts movement
stabilises joint after injury
cool down
gradually reduce intensity, stretch
reduces HR, body temp
removes lactic acid reducing DOMS
prevents blood pooling
injury rehabilitation
methods after injury occurs to aid recovery
proprioceptive + balance exercises
proprioception- body’s ability to sense movement within joints and joint position
aims to teach body to control the position of a deficient or injured joint
eg use of balance boards after ankle sprain- unpredictable movements of board re educate the body quickly
strength training
increasing strength to counteract muscle wastage
weight- dumbbells etc can target injured muscle groups
- exercises can be made sport specific
machine weights- controlled, set movements for early stages of injury where athlete has control
-doesn’t always mimic sporting action
body weight- develop core strength, less stress on body
-low impact and builds lots of strength
therabands- elastics that provide resistance at varying resistances
-athlete can choose resistance
hyperbaric chambers
athletes enter high pressure o2 chamber
high pressure forces 100% o2 to muscles so hb is fully saturated with o2
reduces swelling and increases WBCs at injured area
o2 reaches places it isn’t normally at as excess o2 dissolved in plasma
increases blood supply- new blood cells formed
cyrotherapy
use of cold temperatures which causes blood vessels to vasoconstrict
blood is redistributed by vascular shunt mechanism
vasoconstrict- controlled by medulla, via symp or ps nervous system, pre capillary sphincters contract
occurs when in the cold then vasodilation occurs when they come out, flushing oxygenated blood to muscles
vasodilate- pre capillary sphincters relax, blood vessels widen
oxygenated blood reduces swelling, can manage pain and remain mobile
flushes lactic acid and aids recovery so athlete can return to training sooner
slow component of EPOC sped up
restores oxymyoghobin link
hydortherapy
uses the principles of water to allow exercise and alter intensities
increases buoyancy- more exercise allowed compared to on land
increases temp and hydrostatic pressure- allows athlete to relax (no tension)
increases circulation which reduces swelling
recovery methods
compression- prevents blood pooling and helps circulation which prevents fatigue
massage- involves rubbing and kneading to improve blood flow for soft tissue injuries- stretching of soft tissue to relieve pressure, breakdown of scar tissue
ice baths- similar effects to cryotherapy
sleep- non REM sleep, blood is redistributed from brain to muscles to restore energy and repair damage
nutrition- muscle glycogen stores need to be replenished
- protein helps body resynthesise glycogen more efficiently than carbs
