injury prevention and rehabilitation of injury Flashcards
causes of injury (7 things)
inadequate preparation
poor equipment
poor technique
overloading too soon
collision/direct external force
a projectile/object
overuse
what are the 2 main categories of sports injury
acute and chronic
what is an acute injury
one that occurs suddenly during exercise, pain is instant and can be severe
what is a chronic injury
occur after playing sport for a long period of time, often called overuse injuries.
develop slowly can last a long time and are often ignored/played through
what are symptoms of acute injuries
sudden severe pain
swelling around injured site (quicker the swelling the worse the injury)
not being able to weight bear
restricted movement
weakness of limb
a protruding bones that is visibly out of place
what is the most common injury in rugby and what are some symptoms
concussion
1 pupil is larger than the other then its concussion.
dizziness
example of acute injuries (5)
dislocation
sprain
strain
fracture
achilles tendon rupture
examples of chronic injuries (3 things)
tennis elbow
stress fracture
achilles tendonitis
how to test for achilles tendon rupture
put knee down on a chair and sequeeze gastrocnemius
if the foot jerks then the achilles tendon is still intact although can be partially ruptured
if total then no movement
what can the healing process of partial and total achilles tendon rupture be like
(conservative and operation)
partial can heal relatively quickly
total can take about 2 yr recovery
conservative method: cant put foot on floor for 10 mins, have a leg cast with put in specific position, then move and recast, then move and recast etc until foot in natural position. each time you move and recast your breaking a bit of the tendon and so it hurts
surgical repair: takes a long time for the wound on the back of the heel to repair as there isnt a lot of blood flow, if break fri do wed, do binding of tendon, recommended for athletes as quicker for healing
everything quicker if have elite sport facilities
what are the 3 categories of fracture ie how the bone can be projected after the facture
open/compound
stable/nondisplaced
displaced
what is a compound or open fracture
skin pierced by bone or by a blow that breaks the skin at the same time of fracture
what is a stable/nondisplaced fracture
broken ends of bone line up and barely move out of place
what is a displaced fracture
when the two bones are not aligned, but does not pierce the skin
what are the types of fracture
transverse
linear
oblique nondisplaced
oblique displaced
spiral
greenstick
comminuted
hairline
buckle
categories:
stable
open/compound
displaced
what is a comminuted fracture
the bone breaks or splinters into 3 or more fragments
what is a spiral fracture
a winding breaks, results from a rotatory mechanism
what is a longitudinal fracture
a break that is the length of the bone
what is a buckle fracture
occurs when the bone deforms but doesnt break
aka torus (buckling of the bone cortex)
what is a hairline fracture
a partial fracture of the bone that is difficult to detect
what is a greenstick fracture
commonly occurs on children where the bone partly fractures on one side but does not break
like a greenstick, in children because they havent finished the ossification process yet
what is an avulsion fracture
caused by a tendon dislodging a bone fragment
what is a oblique displaced and non displaced fracture
fractures occur at an angle, fracture has an angled pattern,
displaced broken but 2 bits still touching whereas nondisplaced it one bones moves away
what is a transverse fracture
fracture has a horizontal fracture line
fractures are perpendicular to the long axis of a bone.
https://www.msdmanuals.com/professional/multimedia/image/common-types-of-fracture-lines
identify three symptoms of a fracture (3)
swelling/bruising
deformity
pain in the injured area
loss of function
in compound fractures, bone protruding from the skin
what is dislocation, what is it caused by, is it easy to see etc
occurs at a joint, when a bone is forced out of position
very painful
caused by a direct force/contact/fall
often very easy to see
describe the possible causes, symptoms and treatment for a dislocation (3)
cause: fall or a blow, sometimes from playing a contact sport
symptoms: swollen, painful, visibly out of place, unable to move joint or limb
treatment: manipulation to reposition bones, a sling or splint and rehabilitation (also ice pack/cold compress/gas and air) also surgery
what could cause a person to be able to dislocate their joint in and out and what could resolve this
they dislocate it in the first place and the ligaments become slack/saggy and so it is easy to dislocate again/can do it voluntarily
have operation to get them tightened
what is a sprain
sprains occur to ligaments which are strong bands of tissue around joints that connect bone to bone
can occur when a joint is stretched too far and the ligament TEARS
most common in ankles
what is a strain
pulled or torn muscle/muscle fibre or tendon
occurs when muscle fibres are stretched too far and tear
elite athletes common with overuse of a specific muscle group
why are sprains common in team sports
due to the sudden changes in speed and direction
what are the grades of strains and how can a strain be identified
1 very partial
2 partial
3 full
for a full the muscle can spring up/down and bulge
VERY bad bruising occurs
distinguish between a sprain and a strain (2)
sprains: one or more ligaments are stretched/twisted or torn
strain: when muscle fibres stretch or tear (or tendons)
what are the signs/symptoms of a chronic injury
pain when you compete/exercise
a dull ache as you rest
swelling
what is achilles tendonitis
CHRONIC
an overuse injury of achilles tendon, causes pain and inflammation of the achilles tendon
anyone exercising a lot can be prone to tendonitis, particularly older people, eg marathon training
common in runners who suddenly increase intensity/duration of runs / people who are active occasionally
can be an early indicator that it will rupture
what is the achilles tendon
the largest tendon in the body, located in the back of the ankle, connects the gastrocnemius to the heel
what is a stress fracture
CHRONIC
an overuse injury, area becomes tender and swollen,
common in weight bearing bones eg lower leg
often linked to muscular fatigue, causing lack of assistance through eccentric contraction.
the muscle eventually transfers the stress/pressure overload to the bone causing a tiny crack
different to shin splits but difficult to distinguish
what are shin splints
CHRONIC
a soft tissue injury
muscle grows quickly and bulges out of st casing > pain
what is tennis elbow
CHRONIC
an overuse injury, overuse/inflammation of the tendons in the elbow (epicondylitis) caused by the wrist extensor muscle/muscles in forearm being overused, tendon is under tension.
the muscle and tendon both become inflamed at the point where the tendon attaches to the bone, tears are common
causes a dull ache
a type of tendonitis
treatment for tennis elbow
where a brace to substitute the need for the tendon
what is medical screening, why, when is it done and what is involved
physiological testing of an athlete in order to identify injuries/predispositions for injury so that the club/team etc are aware, commonly needs to be “passed” before they are officially a member
assessing muscle imbalances, core strength, range of movement, postural alignment, mobility
how does medical screening prevent an injury
if any issues are found a conditioner can select a specific programme to address the issue thus reducing the chance of injury while at the same time improving performance
picking up issues before they become serious eg can identify those at risk of complications from exercise, detect problems before symptoms occur>help save lives
eg ecg which measures the hearts electrical activity to assess and monitor the heart - encouraged by most ngbs
screening elite performers is a technique use by coaches for a variety of reasons
outline 3 purposes of screening (3)
can identify past /current/prevent injury
can identify muscle imbalances / assess joint mobility / posture weaknesses in the msks
can identify performers at risk of complications from exercise eg cardiac risk /any other medical condition
can identify suitable rehabilitation programmes
NOT: optimise performance, identify fitness levels, plan training…all TOO VAGUE
what is cardiac risk in the young
CRY is a heart screening that young performers have to perform
what is sads
a genetic condition/genetic predisposition
sudden arrhythmic death syndrome causes death in apparently healthy people with no previous cv issues
causes them to collapse and die (during exercise)
sads interferers with the electrical and or muscular systems of the heart, if the hearts natural rhythm becomes disrupted then the heart can stop beating
dont know it happening, no pain
commonly found face down, a small speck of blood come from the mouth
what are the disadvantages of screening
some tests arent 100% accurate
may get a false negative (missed a problem and given the all clear) or a false positive (opposite)
being aware of the “hidden” physical or health conditions can be bad for a performers mental state increasing anxiety
these could stop a transfer and damage career progression.
wearing protective equipment can help reduce injuries in sport, in order for them to be of benefit what needs to happpen
they need to fit the athlete correctly and meet the regulations of the sport
what is the protective equipment required for football
ankle and shin guards/pads
what is the protective equipment required for rugby
scrum cap, gum shield, body armour eg shoulders
what is the protective equipment required for cricket
pads, thigh guard, box, helmet, gloves
what is the protective equipment required for hockey
gum shield, glove, shin pads, corner mask
what is the protective equipment required for squash
eye guards
examples of protective equipment in the environment
padding around netball/rugby posts, pole vault, crash mats around equipment in gymnastics
how does a warm up prevent injury/what changes in the body does a warm up cause
warming up the body increases the elasticity/pliability of the muscles and connective tissue which reduces the chance of a strain
increases the synovial fluid in joints (stationary > dry as no need for sf, the older you get the drier the joints get
increases cardiac output and stroke volume which increases blood flow and so delivery of o2 around the body
starts skeletal muscle pump, vascular shunt, starlings law,
increase in hormones and enzymes needed for exercise eg adrenaline
gets the body ready to perform not to rest
excl pnf what are the 4 types of stretching
active
passive
static
ballistic
what is flexibility training
overall stretching causes the ……. to ….. reducing
soft tissue to elongate reducing likelihood of injury
what are the benefits of stretching
improved flexibility
increased range of movement/reduce injury
helps when holding aesthetic positions in eg gymnastic positions
can reach for the ball eg gk making a save
can apply more power through a larger rom eg backswing
bigger stride for runners
what is active stretching
when you assume a position and hold it by contracting the AGONIST ONLY working on one joint with NO assistance from other joints, objects, people
aim is to stretch beyond its point of resistance
very hard to do for longer than 10sec
eg bringing your leg up high flexing at the hips and holding it there for as long as possible eg 10 sec
what is passive stretching
when a stretch occurs with the help of an external force such as with some other limb, another person or a piece of apparatus
stretch to the limit of the range of movement and then isometrically (when there is no movement) contract the stretched muscle
very good for improving flexibility
eg a quadriceps stretch holding at the ankle
what is static stretching
not moving, holding a muscle in the furthest point you can for roughly 10secs
what is ballistic stretching
using momentum of a moving body to swing/bounce in and out of the stretched position in order to increase the range of movement
puts stress on the body by severely pushing the joint beyond its rom with some force
very dangerous and is only used by those in aesthetic sports
what is taping
a method to support a weak or recovering joint, or used on muscles to support/mimic the changes in length that muscles experience as they contract and relax, mimics use of muscles/tendons so they are under less pressure
most common is ankle sprains
what is bracing
a method to support a weak or recovering joint
far more substantial than taping
some are hinged with metal and aim to support and also restrict excessive movement at injured limbs
eg reduces lateral movement in the knee to prevent eg a dislocation from reoccurring
to minimise risk of injury during training and comp a performer will do a warm up, cool down and ensure that they use the correct clothing and equipment
what other precautions can be taken to prevent injury occurring (3 ) but lots of answers))
correct recovery time/dont over train / correct principles of training
correct diet/nut/fluid intake/glycogen loading
ice baths/cryotherapy chambers /hyperbaric chambers
modify techniques
taping/elastic support / neoprene support /braces
conditioning/strength programme /core strength training
long term athlete development programme
massages
NOT: risk assessment, safe area, physiotherapy
describe 4 ways that a performer may be able to prevent an injury to themselves from occurring (3)
warm up , go through motions of sport, slow sustained stretches
wear appropriate footwear
tape or strap vulnerable joints
fluid before, during, after
avoid 11-3 too hot
maintain fitness off season
have regular medical checkups
good form and technique
good sleep
use appropriate safety equipment eg gum shield, helmet
cross train to ensure overall fitness and muscle strength
ensure training incs appropriate speed and impact work
gradually incr intensity and duration
cool down with gentle sustained stretches
allow adequate recovery time between sessions
name and explain 3 rehab techniques elite athletes may use to recover from a soft tissue injury (3)
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what is proprioceptive training
a subconscious process using a system of nerves located in muscles tendons and joints
PT aims to re-establish links between information proprioceptors deliver to the brain together with visual, auditory and sense of touch
uses hopping, jumping, balance exercises to restore proprioception and teaches the body to control the position of an injured joint subconsciously
eg of proprioceptive training for a sprained ankle
balance board
what happens with proprioceptors are damaged
they cant give feedback to the brain about stretch so overstretch keeps happening again and again as you cant adjust
what is strength training
uses a resistance of some kind eg weight machines, free weights, own weight, or theraband bands
they all reduce the chance of injury
what are free weights
eg dumb bells, kettlebells, lifting bars (all have to be controlled as they are lifted because there is no machine to stablise it, need good technique!!
helps to develop many muscles around the joint inc connective tissue, needs to address all parts of the muscle
wont be done in early stages of recovery
what are machine weights
have a lot of control and can help the limb to move only in the desired direction
allow low weight to be progressively added as performer recovers more and strength is gained
stable and controlled
what are body weight exercises
using body weight as resistance often using core strength
improving core strength helps posture, balance and reduces imbalances that could lead to injury
could use an aid eg hold onto sideboard
what are therabands
made of latex, have different strengths, in early stages of injury light ones are used and as you improve you use a greater resistance band
what are elite rehab methods
hyperbaric chambers
whole body cryotherapy
hydrotherapy
how may hyperbaric chambers aid injruy rehab (3)
reduces pressure at injured area/reduces swelling/o2 is delivered at high pressure
100% pure o2/Hb fully saturated
excess o2 dissolved in plasma
o2 reaches parts of body that arent usually saturated
increase wbc activity at injury site
increased blood supply/formation of new blood cells
p wears a mask
what is whole body cryotherapy
a chamber is cooled with liquid nitrogen below -100deg, patient enters for 3 mins wearing gloves, socks, swimming costume
the freezing gas causes blood to quickly flow away from limbs into the core of the body in an attempt to warm the body
on leaving the chamber oxygenated blood flows back into limbs fully saturated with o2 which helps heal injured cells
encouraged collagen production which repairs connective tissue and tissue formation
what is hydrotherapy
takes place in warm water (35deg), used to improve blood circulation, relives pain and relaxes muscles
the buoyancy helps support body weight and allows performer to work under a reduced load allowing more exercise to be undertaken than on land > it is easier to do
exercising against the resistance of the water helps strengthen the injured area
eg walking, squats, running
what are compression garments
they are used by athletes to help blood lactate removal and reduce inflammation and the symptoms associated with doms
for them to be effective they need to be medical grade compression
there isnt a lot of research into the support of their use, most bought on the market are not effective
what is sport massage
treatment that can prevent or relive soft tissue injuries
regular exercise can result in build up of tension in a muscles which causes stress on them and soft tissues at the injured joint, tears muscles slightly so it grows back
sports massage increases blood flow to damaged tissue so more o2 and nutrients can pass through and repair them, it also removed la
also causes stretching of soft tissue which relives tension and pressure
breaks down scar tissue is not removed this can reduce mobility/flexibility
what is a foam roller
is a bit like a massage
they help to release tension in the muscles and fascia (fibrous connective tissue that surrounds the muscle fibres)
prevents injury by decreasing tension and improving mobility
it uses the body weight to allow the muscle to be rolled and relaxed
what is cold therapy
cooling the skins surface relives pain
vasoconstriction reduces blood flow to damaged area > reduces swelling and bleeding
reduced swelling will aid in increasing mobility of the damaged area and halt any muscle spasm (by reducing the speed of nerve impulses
much smaller scale than WBC but the same principle
what is the RICE analogy and what does it do
rest
ice
compression
elevation
it is used for injuries eg sprains and strains
it is pain relieving and reduces swelling by reducing blood flow to the injured areas
what are ice baths
used to aid recovery
used after high intensity sport for 5-20 mins
causes vasoconstriction initially and then once leaving, vasodilation which means the muscles are delivered blood and it is saturated with o2 to remove la
explain how the use of an ice bath can help to reduce the delayed onset of muscle soreness (4)
involved sitting in ice cold water for 5-20 mins.
causes vasoconstriction/decrease of metabolic activity, restricting blood flow to the area and so reduces swelling and tissue breakdown and aids muscle repair
after leaving the bath, vasodilation so the area is flooded with new blood and fresh o2 removed la when out of bath
some evidence suggests they are of limited value
importance of sleep
long and quality sleep can speed up recovery
deep sleep is important for muscle recovery as during the brains requirement of blood is reduced and directed toward damaged muscle fibres and repair and restore glycogen stores
importance of nutrition
carbs are needed to replenish glycogen stores that are depleted during exercise do it within 20mins and next day performance is improved as this time is best effective from replenishing g stores as there is heightened activity of enzymes
could have a sports drink/low fat choc milk after sport as it high in carbs for replenishing g, a liquid is absorbed quicker than solid and it is also rehydrating
