Injury Prevention and Rehabilitation Flashcards
Define Acute Injuries?
A sudden impact injury associated with a TRAUMATIC EVENT
eg: fracture/ ligament sprain
Define Chronic Injuries?
Occur over a PERIOD OF TIME- associated with REPETITIVE use/ strain of a joint/ area of the body
eg: tennis elbow
Define hard tissues?
-damage involving bones, joints or cartilage
HARD
Define Soft Tissue?
-damage involving muscles, tendons and ligaments
SOFT in the body
Includes the brain
What are the two types of acute injuries?
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
What are the different types of acute fracture? (5 types)
- 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
Define dislocation and subluxation?
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
What are the two main types of soft tissue injuries?
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)
Define and state the difference between a sprain and a strain?
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
Define Abrasions?
- 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
Define Chronic Injuries?
=OVERUSE INJURIES
- overuse a part of the body
- cause REPETETIVE strain- there are milder symptoms involved but the effects are LONG LASTING
Define “STRESS FRACTURE”?
- Chronic injury
- a crack that develops due to repeated/ prolonged forces against the bone
Define “SHIN SPLINTS”?
-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
Define “TENDINOSIS”?
- 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)
What are the Intrinsic risk factors associated with injury prevention?
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
What are the Extrinsic risk factors associated with prevention of injury?
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
Why do we need to WARM UP prior to exercise?
=minimise exercise induced muscle damage= microscopic tears in muscle or DOMS
- DOMS are usually caused by eccentric muscle contractions
- plyometrics
- downhill running
How long should a warm up last?
What are the three stages of a warm up?
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
Why do we need to COOL DOWN?
= 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
What are the two stages to a cool down?
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
What is the acronym for responding to injuries?
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
What is the acronym for responding to injuries?
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
What is the acronym for treating injuries?
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
What is the acronym for responding to concussion, developed within a “Recognise and Remove” campaign?
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
What are the 3 recognised stages of rehabilitation of recovery?
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
What are the 6 methods of injury rehabilitation?
Stretching Massage Hot and Cold contrast therapy Inflammatory Drugs Physiotherapy Surgery- arthroscopy and open
How can stretching help to rehabilitate injuries?
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
How can sports massages help to rehabilitate injuries?
-deep muscle therapy
=realigns connective tissues and flushes toxins from damaged area
=break down scar tissue
=stretch tissues to release tension and increase elasticity
How can hot, cold and contrast therapy help to rehabilitate injury?
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
How can anti-inflammatory drugs help injury rehabilitation?
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
How can physiotherapy help to rehabilitate injury?
- mobilise and manipulate joins and tissues
- use electrotherapy to help repair tissues
- use massage
- exercise therapy to strengthen the area
- provide EDUCATION
How can surgery help rehabilitate injury?
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
What are the two types of surgery for rehabilitation of joints?
ATHROSCOPY= keyhole surgery
OPEN SURGERY= reconstruction
