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Y13 A Level PE- Jones > Injury Prevention and Rehabilitation > Flashcards

Injury Prevention and Rehabilitation Flashcards

1
Q

Define Acute Injuries?

A

A sudden impact injury associated with a TRAUMATIC EVENT

eg: fracture/ ligament sprain

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2
Q

Define Chronic Injuries?

A

Occur over a PERIOD OF TIME- associated with REPETITIVE use/ strain of a joint/ area of the body
eg: tennis elbow

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3
Q

Define hard tissues?

A

-damage involving bones, joints or cartilage

HARD

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4
Q

Define Soft Tissue?

A

-damage involving muscles, tendons and ligaments
SOFT in the body
Includes the brain

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5
Q

What are the two types of acute injuries?

A

SIMPLE
-the surrounding skin is unbroken and injury to internal tissue leads to swelling under the skin

COMPOUND
-the skin is broken and the bone may protrude through

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6
Q

What are the different types of acute fracture? (5 types)

A
  • Greenstick fractures= a splitting, partial break in bone
  • a bending action- YOUNGER CHILDREN
  • Comminuted Fracture- a crack producing multiple fragments of bone and a LONG recovery process
  • Transvers/ Spiral Fracture- a crack diagonal/ TWSITING across the bone
  • Impacted Fracture- ends of the bone are compressed together
  • Avulsed Fracture- a bone fragment detaches at the site of connective tissue attachment= break
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7
Q

Define dislocation and subluxation?

A

Dislocation= displacement of one bone from another out of it’s original position
=moves OUT OF SOCKET= most common in the shoulder

Subluxation= an incomplete or partial dislocation
=damage to ligaments

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8
Q

What are the two main types of soft tissue injuries?

A

Haematoma (bruising)= also known as a contusion, an area of the body where the blood vessels have ruptured (torn) the skin/ tissues

Often caused by a fall/ direct impact of a player

HAEMOTOMA= localised bleeding from ruptured blood vessels and damaged tissue

BLISTERS= layers of skin become separated and a pocket of fluid forms between them
(preventable with correct footwear and may not stop participation)

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9
Q

Define and state the difference between a sprain and a strain?

A

SPRAIN= damage (overstretch or tear) to ligaments
=sudden thrust/ impact that forces joints through their extreme ROM

STRAIN= damage to muscle fibres/ tendons(muscle to bone)
T=T

Caused by overstretching/ explosive movements

  • GRADE 1= minor damage to fibres
  • GRADE 2= more extensive damage but not impaired
  • GRADE 3= complete rupture
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10
Q

Define Abrasions?

A
  • SOFT TISSUE
  • damage to the skin caused by SCRAPING across a playing surface
  • open wounds/ infection created
  • deep cuts mean that stitches may need to be applied

-CONCUSSION
-trauma/ injury to the brain
-caused by a direct blow to the head
= a disruption in brain functioning

  • become unconscious
  • feel sick, dizzy/ drowsy
  • get confused and suffer memory loss
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11
Q

Define Chronic Injuries?

A

=OVERUSE INJURIES

  • overuse a part of the body
  • cause REPETETIVE strain- there are milder symptoms involved but the effects are LONG LASTING
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12
Q

Define “STRESS FRACTURE”?

A
  • Chronic injury

- a crack that develops due to repeated/ prolonged forces against the bone

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13
Q

Define “SHIN SPLINTS”?

A

-Chronic injury
-Repeated overuse of the tibialis anterior
-caused by excess weight, inadequate footwear and poor technique
- also known as MEDIAL TIBIAL STRESS SYNDROME
(mtss)

Treatments:
Rest
Ice to the shin to reverse pain
Anti-inflammatory pain killers= easy to use, accessible, cheap

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14
Q

Define “TENDINOSIS”?

A
  • Deterioration of a TEDONS COLLOGEN
  • as a response to chronic overuse
  • can be in the form of achillies tendinosis (deterioration of tendons collagen in the ankle)
  • or tennis elbow (overuse of tendons in the forearm)
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15
Q

What are the Intrinsic risk factors associated with injury prevention?

A

AGE= as age increased so does injury chance due to bone tissue loss of strength

PHYSICAL MAKE-UP= previous injuries, muscle/ bone balance/imbalance, joint flexibility (or lack of it)- previous injuries can decrease stability and alter biomechanics

POSTURE AND ALIGNMENT= limb length, scoliosis- lateral curvature of the spine, lordiosis - inwards curvature of the spine

NUTRITION= injury prevention, increased CARBS= increased energy production and speed of fast alactacid component

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16
Q

What are the Extrinsic risk factors associated with prevention of injury?

A

TRAINING VOLUME/ OVERTRINING- duration and intensity (FITT)

SPORT TECHNIQUE

PLAYING SURFACES/ TERRAIN

POOR PREPARATION- warm up must be completed

EQUIPMENT= the correct ski-boots and skis

FITNESS AND FLEXIBILITY LEVEL= early fatigue can cause a drop in technique and decision making, increasing injury chance

PRINCIPLES OF TRAINING/ FITT

17
Q

Why do we need to WARM UP prior to exercise?

A

=minimise exercise induced muscle damage= microscopic tears in muscle or DOMS

  • DOMS are usually caused by eccentric muscle contractions
  • plyometrics
  • downhill running
18
Q

How long should a warm up last?

What are the three stages of a warm up?

A

20-45 minutes
Gradually increase intensity

STAGE 1: Heart Raiser/ Pulse raiser
=increase temp, increase blood flow, increase HR and increase flow of oxygenated blood= increased enzyme functioning

STAGE 2: Dynamic/ Mobility stretches
=lubricate and mobilise joints and increase elasticity of connective tissues

STAGE 3: Exercise specific drills- activate neural pathways and increase mobility of joints

19
Q

Why do we need to COOL DOWN?

A

= also known as active recovery
-to maintain HR, blood flow and metabolic activity to flush the muscle tissues with oxygenated blood and remove waste products

20
Q

What are the two stages to a cool down?

A

STAGE 1: Moderate Exercise/ activity

  • working at 44-55% of VO2 max to maintain HR and venous return
  • prevents blood pooling
  • removes waste products

STAGE 2: Static Stretching

  • reduce muscle tension
  • increase muscle relaxation and gradually lower muscle temperature

Training will often progressively overload the player= DOMS

21
Q

What is the acronym for responding to injuries?

A

SALTAPS

Stop- the game if payers are injured
Ask- questions about the injury
Look- for bruising and swelling
Touch- palpate the skin/ area to identify injury
Active Movement- attempted by the player on their own
Passive Movement- as coach assists movement
Strength- tested as they try to walk on it

21
Q

What is the acronym for responding to injuries?

A

SALTAPS

Stop- the game if payers are injured
Ask- questions about the injury
Look- for bruising and swelling
Touch- palpate the skin/ area to identify injury
Active Movement- attempted by the player on their own
Passive Movement- as coach assists movement
Strength- tested as they try to walk on it

22
Q

What is the acronym for treating injuries?

A

RRICE

Protect-from further damage in a sling/ support
Rest-first 2-3 days may need crutches to keep weight off foot= acute stage
Ice-decreases swelling and bruising- 15-20 minutes
Compress- with an elastic bandage to limit swelling
Elevate-to stop swelling and decrease swelling to an area

23
Q

What is the acronym for responding to concussion, developed within a “Recognise and Remove” campaign?

A

Recognise potential symptoms/ signs
Remove from playing/ the court
Refer to medical assistance and take to a medical doctor

Rest until fully symptom free and off any masking pain killers
Recover full recovery needed before back to age appropriate level
Return to playing

Must be:
Fully symptom free
Medically cleared by a doctor
Complete age-appropriate tasks

24
Q

What are the 3 recognised stages of rehabilitation of recovery?

A

Early stage= gentle exercises allowing damaged tissues to heal
Mid stage= rehabilitation involves progressively and moderately overloading the muscles
Late stage= tissues heal fully and recover

25
Q

What are the 6 methods of injury rehabilitation?

A 
Stretching
Massage 
Hot and Cold contrast therapy 
Inflammatory Drugs 
Physiotherapy
Surgery- arthroscopy and open
26
Q

How can stretching help to rehabilitate injuries?

A

Acute stage= recent= PRICE

  • 1- 3 days of the injury
  • no stretching should occur= rest is the focus
  • PRICE and completing rest

Mid stage= after 3 days
-Inflammation, swelling and bleeding should have cleared and gentle static and passive stretches should take place

Later stage= 1-2 weeks after

  • PNF stretching will increase ROM at the joint and will inhibit the stretch reflex
  • will increase ROM and reduce pain as connective tissues are strengthened

Long Term= A developmental stretching programme should be initiated= increase flexibility of connective tissue

27
Q

How can sports massages help to rehabilitate injuries?

A

-deep muscle therapy
=realigns connective tissues and flushes toxins from damaged area

=break down scar tissue
=stretch tissues to release tension and increase elasticity

28
Q

How can hot, cold and contrast therapy help to rehabilitate injury?

A

HEAT= vasodilation of blood vessels= increased blood flow and decreased muscle tension
but can cause swelling
used for chronic/ late stage injuries

COLD = vasoconstriction of blood vessels= decreased blood flow, swelling and pain
but can cause nerve damage and ice burns
(cold water immersion and cryokinetics)

CONTRAST= large increase of blood flow to damaged tissues and then a decease in swelling for therapeutic effect
but not a lot of research and limited benefits
use on acute injuries after inflammation has been lost

29
Q

How can anti-inflammatory drugs help injury rehabilitation?

A

Non Steroidal Anti-Inflammatory Drugs (NSAID)
Commonly used in treatment of acute sports injuries
Reduced swelling eg: ibuprofen

but can mask pain and be addictive
reduce sensation of pain
headaches
nausea

30
Q

How can physiotherapy help to rehabilitate injury?

A
  • mobilise and manipulate joins and tissues
  • use electrotherapy to help repair tissues
  • use massage
  • exercise therapy to strengthen the area
  • provide EDUCATION
31
Q

How can surgery help rehabilitate injury?

A

Often a last resort for amateur sports players
Most commonly completed for chronic injuries eg: tennis elbow
Or those causing constant pain eg: ACL tear

ATHROSCOPY= keyhole surgery
OPEN SURGERY= reconstruction

32
Q

What are the two types of surgery for rehabilitation of joints?

A

ATHROSCOPY= keyhole surgery

OPEN SURGERY= reconstruction

Y13 A Level PE- Jones (8 decks)

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