Injury Prevention and Rehabilitation - E.P Flashcards
What are acute injuries?
What are some symptoms of acute injuries?
Caused by specific impact or traumatic event - pain immediately.
- Sudden, severe pain.
- Swelling around injured site.
- Not being able to bear weight.
- Restricted movement.
- Bone or join visibly out of place.
What are the 4 types of acute injuries?
- Fractures
- Dislocations
- Sprains
- Strains
What is a fracture?
A break or crack in a bone.
What is a simple/closed fracture?
What is a compound/open fracture?
Simple –> clean break, no damage to surrounding tissue/skin.
Compound –> soft tissue or skin damaged = higher risk of infection.
What are the 6 types of fractures?
- Comminuted - 3+ pieces.
- Spiral - winding break.
- Longitudinal - length of bone.
4.. Hairline - partial fracture.
- Buckle - children where bone deforms but doesn’t break.
- Greenstick - children where bone partly fractures on one side. Doesn’t break completely.
What are dislocations?
Occur at joints –> ends of bones forced out of position.
Fall or contact with another player.
Easily seen - visibly out of place.
What are strains?
Remember strains ‘train’.
Pulled or torn muscle.
Muscle fibres stretched too far and tear.
Contact with other player OR continually accelerates and decelerates suddenly.
What are sprains?
Occur to ligaments (bone to bone tissue)
Twisting, turning and excessive force applied to a joint. Ligament stretched too far or tears.
What are chronic injuries?
Symptoms?
Overuse injuries
- Pain when you exercise/compete.
- A dull ache when you rest.
- Swelling.
What are the 3 types of chronic injuries?
- Achilles Tendonitis
- Stress Fracture
- Tennis Elbow
What is achilles tendonitis?
Overuse of Achilles tendon (calf).
Causes pain and inflammation.
Used for walking, running, jumping.
What is a stress fracture?
Overuse injury –> area becomes tender and swollen.
Most common in weight-bearing bones of legs.
- Increase in amount or intensity of exercise (too much/quick)
How is a stress fracture caused?
Muscles fatigue –> no longer can absorb shock of exercise.
Fatigued muscle transfers stress overload to bone = tiny crack / stress fracture.
What is a tennis elbow?
Overuse in muscles attached to elbow.
Muscles and tendons become inflamed –> tiny tears on outside of elbow.
What is the medical term for tennis elbow?
Lateral epicondylitis (name of bone where pain is felt)
How is a tennis elbow caused?
What sports are more prone?
Activity that places repeated stress on the elbow.
e.g. tennis or golf.
What are the 5 injury prevention techniques?
- Screening
- Protective equipment
- Warm-up
- Flexibility training
- Taping and bracing
What is screening?
What test is encouraged by NGBs?
Help identify those at risk of complications from exercise.
Detect problem early before any symptoms occur.
Can condition training programme with reduced chance of injury.
CRY screening - cardiac risk in the young.
ECG used to see stress on heart.
What does ECG stand for? What is it?
Electrocardiogram - electrodes placed onto player’s chest connected to ECG machine for heart’s electrical activity.
What are the disadvantages of screening?
- Not 100% accurate - false negative (miss a problem) or false positive (doesn’t exist).
- Can increase anxiety when athlete finds out they have a health problem or are prone to one.
What is protective equipment?
Examples.
Correct equipment can help reduce injury.
Football - ankle and shin pads.
Rugby - scrum cap, gum shield.
Cricket - batting pads, thigh pads, box, helmet, gloves.
Squash - eye guards.
Summary of warm-up to reduce injury.
Cardiovascular phase, stretching phase, movement pattern phase.
Increases body’s temperature = elasticity of muscles increased.
Heart rate increases = more blood flow and delivery of oxygen.
What is flexibility training?
Involve joints and muscles that will be active.
Active stretching - one joint held by contraction.
Passive stretching - external force.
Static stretching - not moving.
Ballistic stretching - swinging or bouncing movement.
What is taping?
Taping a weak joint = helps support and stabilize = reduce risk of injury.
Used prior and during recovery of injury.
Or on muscles –> kinesiology tape = controlled support.
What is bracing?
Often hinged supports = extra stability to muscles and joints that are weak or have been previously injured.
Ankle and knee braces re common.
What are injury rehabilitation methods?
Name them (5).
Used during recovery time to strengthen an injured area = make it less susceptible to injury again.
1. Proprioceptive training
2. Strength training
3. Hyperbaric chambers
4. Cryotherapy
5. Hydrotherapy
What is proprioceptive training?
Common equipment/board used ___
Proprioception - receptor nerves in muscles, joints and tendons.
Uses hopping, jumping and balance exercise to restore lost proprioception.
+ to teach body to control position of an injured joint subconsciously.
e.g. balance board - unpredictable and wobble = teach body to react quickly.
What is strength training?
Using resistance - weight, free, body or therabands.
Prepares body for exercise = reduces chance of injury.
What are free weights? Strength training
Function.
Dumbbells and kettlebells - have to be controlled as they are lifted.
Muscles have to stabilize the weight - no reliance on machine.
What are machine weights? Strength training.
Function
Machine has lots of control.
Early stages of an injury –> focus on improving strength.
What is body weight? Strength training
Function.
Using body as resistance - often core body exercises like plank.
Improving core strength = better posture and balance = reduces imbalances that could lead to injury.
What are therabands? Strength training
Function.
Made of latex and have different strengths.
Light resistance bands –> rehabilitation.
Greater resistance when injury improves.
What are hyperbaric chambers?
Aim to reduce recovery time.
Chamber pressurised like aeroplane with 100% pure oxygen.
More oxygen breathing in and diffused to injured area.
+ Excess oxygen dissolves into blood plasma to reduce swelling and stimulate white blood cells.
What is cryotherapy / 3 ways ?
Use of cooling to treat injuries. Common injuries use RICE like strains.
Ice baths for recovery after exercise.
Cryogenic chambers reduce pain and inflammation.
What are cryogenic chambers? Cryotherapy?
Cooled by liquid nitrogen below -100c degrees. Protected with socks, gloves, swimming costume and stay for 3 minutes.
Blood from arms and legs move towards core = to keep body warm and protect vital organs.
When leaving chamber –> blood returns to arms and legs full of oxygen = helps injured cells.
What is hydrotherapy?
Warm water to improve blood circulation, relieve pain and relax muscles.
+ water helps exercise easier. Buoyancy of water helps support body weight, reducing load on joints = exercise against resistance strengthens injured area.
Squats, walkin, running. Underwater treadmills.
List the recovery methods from exercise.
- Compression garments
- Massage
- Foam rollers
- Cold therapy
- Ice baths
- Cryotherapy
What are compression garments?
Help blood lactate removal and reduce inflammation and symptoms of DOMS.
Need a medical grade compression garment.
What are massages as recovery method?
Prevent or relieve soft tissue (tendon, muscles, ligaments) injuries.
- Increase blood flow to soft tissue –> more oxygen to repair damage.
- Remove lactic acid
- Break down scar tissue
- Stretching of soft tissue to relieve tension
What are foam rollers?
Release tension and tightness in a muscle. + between muscles and fascia - layer of connective tissue.
Prevent injury and improve mobility. Uses body weight.
What is cold therapy?
Useful after intense exercise –> target minor aches and pains.
Cooling surface of skin using ice –> pain relief and vasoconstriction = decreases blood flow to reduce swelling = more movement.
What is odema?
Build-up of fluid which causes swelling.
Thus, cold therapy helps decrease oedema.
What are ice baths?
For 5-10 minutes.
Blood vessels tighten –> drains blood out of legs.
After leaving bath –> legs filled with new blood that refreshes muscles with oxygen = cells function better.
+ old blood takes away lactic acid.
What is cryotherapy as a recovery method from exercise?
Whole body cryotherapy to target whole body.
More pleasant and quicker than ice bath.
3 minutes.
Amount of ___ and _____ correct food can _____ recovery time from exercise.
Sleep
Eating
Improve/decrease
Why is sleep necessary? Specifically for ___
Heavy exercise programme –> long, good quality sleep to rebuild muscle cells.
Which stage of sleep is needed? Why?
How many hours a night?
NREM - stage 3
Slow brain waves –> blood flow directed away from brain to muscles = restore energy.
8-9 hours each night.
_____ stores need to be replenished.
___ minute window.
________ ____ common drink.
Glycogen stores decrease after exercise = needs to be replenished.
20-minute window immediately after is most able to restore lost glycogen. Chocolate milk.
