Injury prevention and Rehabilitation of Injury (2.1.25)

Question 1

What is an Acute Injury?

Answer 1

When an injury occurs due to a specific impact.
Happens suddenly without warning.

Question 2

4 types of acute injury’s?

Answer 2

Fractures.
Dislocation.
Sprain.
Strain.

Question 3

What is a Fracture?

Answer 3

Broken or cracked bones.
Symptoms include pain and possible deformity.

Question 4

What is a Dislocation?

Answer 4

When a bone is forced out of its normal position.
Deformity and swelling will be present.

Question 5

What is a Sprain?

Answer 5

A damaged ligament,
Such as a twisted ankle.

Question 6

What is a Strain?

Answer 6

Occurs when stretching too far past the normal range of a joint.

Question 7

What is a Chronic injury?

Answer 7

Develops slowly and will be persistent and long-lasting.

Question 8

Example of a Chronic injury?

Answer 8

Achilles Tendonitis,
Located between the Ankle and the Gastrocnemius.
An overuse injury, causing pain and inflammation on the tendon.

Question 9

What is a stress fracture? (Chronic injury)

Answer 9

Common in the weight bearing bones at the legs,
Often occur when the intensity of exercise increases too quickly.
An overuse injury when the area becomes tender and swollen.

Question 10

What is tennis elbow? (Chronic injury)

Answer 10

An overuse injury occurring in the muscles attached to the elbow.
Medical term is lateral epicondylitis.

Question 11

What is screening used for?

Answer 11

To identify people who may be at risk of injury, as a result of exercise.

Question 12

What is CRY Heart Screening?

Answer 12

Occurs when your young,
can pick up rare or genetic heart conditions that may be worsened by exercise.

Question 13

What is an ECG?

Answer 13

Electrocardiogram.
Test which looks at the electrical activity of the heart.

Question 14

What is Muscle screening?

Answer 14

Tests to identify movements which may result in muscle injury.
Yoga or resistance training put in place to strengthen these areas.

Question 15

Negatives of Muscle screening?

Answer 15

Once allocated, too much training can be put on the specific weaker muscle,
Causing a further injury to occur from over-training.

Question 16

Other Injury prevention methods?

Answer 16

Protective clothing + equipment.
Warming-up and cooling-down.
Flexibility training.
Taping + bracing.

Question 17

What is Proprioceptive training?

Answer 17

Re-training and re-strengthening of the proprioceptors found in the muscles, joints and tendons.
Improves how the receptor system send signals to the brain during exercise.
E.g. use of balance board.

Question 18

What is strength training? (rehabilitation)

Answer 18

Use of resistance to strengthen injured muscles.
E.g. Free weights, machines, body weight, exercise bands.
Exercise bands used until muscles strong enough to implement harder activity.

Question 19

What are Hyperbaric Chambers?

Answer 19

A 100% Oxygen container,
Meaning more oxygen will enter the blood stream, to be delivered to the injured muscle.
Can help reduce swelling, and stimulate the white blood cell activity, reducing recovery time.

Question 20

What is Cryotherapy?

Answer 20

Cryogenic chambers set at -100 DC,
when entering, blood flows away from inured muscle to core of the body to stay warm reducing swelling at injured muscle.
After leaving, oxygen rich blood flows back to injured area.

Question 21

What is Hydrotherapy?

Answer 21

Light exercise and movements in the water,
Used to improve blood circulation to injured areas.
Helps relax muscles so effective flexibility can occur.
Little weight placed on injured muscle.

Question 22

When should recovery after exercise occur.

Answer 22

immediately to target damage to tired muscle cells.

Question 23

What are Compression garments?

Answer 23

Used to improve circulation.
Helps the removal of lactate from muscles following heavy training sessions.

Question 24

What are Massages?

Answer 24

Prevent/improve soft tissue injury, like tension and minor muscle strains.
Help reduce lactic acid and scar tissue damage.

Question 25

What are Foam Rollers?

Answer 25

Self-massage used to relax muscles,
Improve mobility in joints.

Question 26

What is Cold therapy?

Answer 26

Soft tissue damage in the form of bruising from contact sports,
An ice pack can help to reduce swelling.

Question 27

What is an Ice bath?

Answer 27

Popular in sports requiring intense anaerobic activity.
Force blood with high lactate to leave tired areas.
After leaving the bath, oxygen rich blood flows back, reinvigorating the muscles.