Injury prevention and Rehabilitation Flashcards
What is an acute injury and give an example?
Acute Injury- Sudden injury caused by a specific impact or traumatic event, where a sharp pain is felt immediately.
eg Sprained ankle or torn ligament, fracture, dislocation, strains
What is a chronic injury and give an example?
Injury that occurs after playing sport or doing exercise for a long time : ofetn referred to as an over use injury.
eg Achillies tendonitis, tennis elbow, stress factures
How can Hyperbaric chambers aid injury rehabilitation?
The chamber is pressurised
Pressure increases the amount of oxygen breathed in
This means more oxygen can be diffused to the injured area.
The excess oxygen dissolves into the blood plasma where it can: Reduce swellng, stimulate white blood cell activity, increse the blood supply at the injury site.
How does an ice bath help a performer to recover?
Involves sitting in Ice cold water for 5-20 mins.
Causes the blood vessels to tighten/decreases metabolic activity - vasoconstriction
Restricting blood flow to the area
Reduces swelling/tissue breaksdown/aids muscle repair.
After leaving the ice bath, area is flooded with new blood - vasodilation
Fresh oxygen removes lactic acid (when out of the ice bath)
How can Hydrotherapy help sport rehabilitation?
Hydrotherapy takes place in warm water
It improves blood circulation, relieves pain, relaxes muscles.
The bouyancy of the water helps to support body weight
This reduces the load on joints
Allows for more exercise than is permitted on land
Exercise is done against the resistance of the water to strengthen the injured area.
Why is sleep important for the improvement of recovery?
More sleep is needed following a heavy exercise programme.
A deep sleep rebuilds the damage done to muscle cells.
Deep Sleep, where blood is directed towards the muscels to restore energy
8+ hours as a guide for an elite athlete.
Why is nutrition essential to recovery in the 20 minutes following exercise?
During exercise muscle glycogen stores decrease
so afte exercise they need to be replenished.
Replenishing glycogen stores during the first 20 minute window after exercise can enhance the performance the next day.
In the first 20 mins the body is most able to restore lost glycogen.
How can cryotherapy help sport rehabilitation?
Through vasoconstriction of the blood vessels blood flow is restricted to the injured area
Reduces swelling/tissue breaksdown/aids muscle repair.
After leaving the ice bath, area is flooded with new blood - vasodilation
Fresh oxygen removes lactic acid
Only available to elite athletes but quick to use and body returns to normal musch quicker than other methods.
Name 3 injury prevetion methods
Screening Protective equipment Warm up Flexibilty training Taping and Bracing
Name 3 injury rehabilitation methods
Proprioceptive training Strength training Hyperbaric chambers Cryotherapy Hydrotherapy
Name 3 recovery methods from exercise
Compression garments Massage Foam rollers Cold therapy Ice baths Cryotherapy
what is Oedema
A build up of fluid which causes swelling.
How would you treat a muscle strain?
RICE
Name 4 types of strength training that can be used for rehabilitation of injuries
Free Weights
Machine weights
Body weigh
Therabands
Describe 4 types of flexibilty training that can help prevent injury
Active Stretching - when a stretch position is held by contraction of an agonist muscle.
Passive training - When a stretch occurs with help of an external force, such as another part of your body, a partner or a wall
Static Stretching - is when the muscel is held in a stationery position for 30 secs or more.
Ballistic Stretching - involves performing a stretch with swinging or bouncing movements to push a body part even further and should be performed by an individual who is extremley flexible.
