Injury Prevention And The Rehabilitation Of Injury✅ Flashcards
What is an acute injury
A sudden injury associated with a traumatic event
What are the signs and symptoms of fractures
Signs: deformity, swelling, discoloration
Symptoms: pain, inability to move injured areas
What are the different types of fractures
Greenstick- splinting
Transverse- directly straight acorss the bone
Oblique- diagonal straight line
Spiral- twisting
Comminuted- splitting into pieces
Impacted- each end of bone comes towards each other
Avulsion- tendon pulls bit of bone away
Describe dislocation, hard or soft tissue etc
Hard tissue
Occurs from a direct force (collision or object) or an indirect force (a fall) pushing the joint past its extreme range of motion
The displacement of one bone from another out of their original position
Describe a subluxation
Often causes damage to ligaments and increased the likelihood of recurrent dislocations, may compromise an atheletes career
An incomplete or partial dislocation
What are the signs and symptoms of a dislocation
Signs: deformity, swelling and discoloration
Symptoms: may feel a ‘pop’, servere pain, loss of movement
Describe a contusion
Soft tissue
(A bruise) is an area of skin or tissue where the blood vessels have become damaged. Most contusions are minor; however severe contusion can cause deep tissue damage and a haematoma
Describe a haematoma
Localized congealed bleeding from ruptured blood vessels
What are the signs and symptoms of a contusion and haematoma
Signs: swelling and discoloration
Symptoms: pain (at touch in minor cases)
Describe a sprain
Soft tissue
Overstretch or tear in the ligament that connects bone to bone
What are the signs and symptoms of sprains
Signs: swelling, bruising
Symptoms: inability to bear weight, pain
Describe a strain
Soft tissue
Overstretch or tear in the muscle or tendon that connects muscle to bone EG lunging to return a drop shot in badminton
Describe a rupture
A complete tear of muscle, tendon or ligament
What are the signs and symptoms of strains
Signs: swelling/ discoloration, bruising
Symptoms: pain on movement
Describe an abrasion injury
Caused by falling or slipping, or by clothing rubbing in the body
If abrasion causes an open wound, it will need to be cleaned; severe abrasions may need stitching
Most sports have blood rules; players must leave the game until bleeding stopped or covered
Describe blisters
Blisters occur due to friction on the skin, they can be painful but may not stop participation. They are preventable with correct footwear, equipment and training load
How does a concussion occur, what can it result in
Occurs after a trauma to the head
Results in:
Headaches, dizziness, balance problems, nausea, loss of consciousness
A blow to the head can cause swelling and possibly a disruption in the electrical processes of brain
What are the signs and symptoms of a concussion
Signs:
Lying motionless/slow to get up
Possible post-traumatic seizure
Loss of consciousness
Balance problems
Disorientation/confusion
Symptoms:
Lying motionless/slow to get up
Headache/dizziness
Visual problems/light sensitivity
Nausea/vomiting
Define an abrasion
Superficial damage to skin caused by scraping against a surface
Define a blister
Desperation of layers of skin where a pocket of fluid forms, caused by friction
Define a concussion
A traumatic brain injury resulting in a disturbance of brain function
Define a chronic injury
A slowly developed injury associated with overuse
Describe and define stress fracture
A tiny crack in the surface of a bone caused by overuse
Hard tissue, chronic injury- common in distance running events, tennis, gymnastics and basketball, where repetitive stress of the foot on the ground dan cause a trauma
Overtraining can cause stress fractures
Pain will usually stop with rest
Describe and define shin splints
Chronic shin pain due to the inflammation of muscles and stress of muscles and stress on the tendon attachments to the surface of the tibia
Soft tissue chronic injury-Caused by excessive use of tendons connecting the muscles to the tibia
Surface of the tibia becomes inflamed, leading to pain in a specific area of the bone
Common in distance runners, dancers and football players
Being overweight, wearing inadequate footwear or poor leg biomechanics can be a cause of
Describe and define tendinosis
The deterioration of a tendon in response to a chronic overuse and repetitive strain
Repetitive strain causes small injuries that are not given time to heal.
Can result in chronic injury, eg tennis elbow and Achilles tendinosis
Signs: limited movement/stiffness
Symptoms: burning/stinging/aching
What is an intrinsic and extrinsic risk factors for injury
Intrinsic: an injury risk or force from inside the body
Extrinsic: an injury risk or force from outside the body
What are intrinsic risk factors of injury
Previous injury
Posture and alignment issues
Age
Nutrition
Poor preparation
Inadequate fitness level
Inappropriate flexibility level
What are the extrinsic risk factors of injury
Poor technique and training
Incorrect equipment and clothing
Inappropriate intensity, duration or frequency of activity
Warm up and cool down effectiveness
What are warm ups used for
Raising body temp- rise of 2-3 degrees increases enzyme activity, diffusion gradients and metabolic activity, improving efficiency of muscular contraction
Preparing body physiologically- elasticity of muscles, tendons and ligaments improves, and antagonistic co-ordination improves
Preparing body psychologically-mentally, performers are ready for task ahead of
Minimizing risk of injury
What are key features of a warm up
Has 3 stages:
Pulse raising
Stretching and mobility
Sport specific drills
Gradually increases intensity
It lasts 20-45 mins
Stretching and mobility should be dynamic in sport-specific patterns, static stretching should be avoided
What are cool downs used for
Maintaining heart rate- to maintain blood flow and metabolic activity, flushing muscle tissue with oxygenated blood
Siding removal of lactic acid- enhancing future performances and delaying fatigue and injuries
Aiding the healing process
What are the key features of a cool down
Has 2 stages:
Moderate-intensity, to maintain HR, aid venous return and remove waste
Stretching exercise to reduce muscle tension and lower temperature
Gradually decreases intensity
It lasts approximately 20-30 minutes
What are the debates about static stretching in a warm up
Research suggests that static stretching:
Has no effect on injury prevention
May reduce peak force produced in Achilles tendon by 8%
Causes antagonistic co-ordination to
deteriorate, hampering explosive movement
Reduces eccentric strength by 9%, decreasing ability to change direction at speed
Reduces muscles ability to consume O2 by 50%
So dynamic stretching should be used instead of
What are the debates about a cool down
An active cool down has thought to benefit all atheletes, however during low intensity activity’s eg jogging for an aerobically fit athlete, a passive recovery has been shown to be more beneficial
There is little evidence to suggest an active cool down can prevent or limits DOMS
What does SALTAPS STAND FOR
Stop- stop the fane and observe the injury
Ask- ask questions if player: how did injury happen? where does it hurt?
Look- at injury site, check for swelling, bruising, deformity, lumps and bumps, heat
Touch- at injury site check, check for swelling, derformity, lumps and bumps, heat
Active movement: ask for active movements from participants
Passive movement: assessor moves injured limb/body part
Strength testing: ask player to stand, lift and put pressure on injured area. Ask them if they continue
What is SALTAPS and PRICE
SALTAPS: protocol for assessment of a sporting injury, stop,ask,look,touch,active movement, passive movement,strength testing
PRICE: protocol treatment of acute injuries, protect,rest,ice,compress, elevate
What does PRICE stand for
Protect- protect injury from further damage eg splint
Rest- rest injury for 2-3 days, crutches etc then gradually increase movement so don’t lose muscle mass
Ice- ice area with cold compress, helps reduce swelling and bruising,15-20mins every 2-3 hours, don’t apply ice directly to skin
Compress- compress injured area eg tubular bandage to limit swelling and movement
Elevate- elevate injury by resting it above level of heart and keep it supported
What are the 6 R’s used for concussions
Recognize - learn signs and symptoms to identify a suspected concussion
Remove- remove from play
Refer- refer to qualified healthcare professional
Rest- athlete rest from exercise
Recover- must be fully recovered and symptom free before returning to play
Return- symptom free and cleared in writing by qualified healthcare professional
What are the 3 stages of rehabilitation
- Early stage: gentle exercise encouraging damaged tissue to heal
- Mid stage: progressive loading of connective tissues and bones to develop strength
- Late stage: functional exercises and drills to ensure body is ready to return to training
What is NSAIDs
Non steroid anti-inflammatory drugs: medication taken to reduce inflammation, temperature and pain following an injury
What are the treatments for a simple fracture
Medical attention as soon as possible
PRICE
Immobilization (plaster cast, sling, crutches)
Anti-inflammatory and pain medication
Severe fractures may require surgery to realign bones or fix pins and wires
Physiotherapy may be needed
How to treat a stress fracture
Medical attention required for diagnosis and advice
PRICE
Rest for 2 weeks, avoid activity for 8 weeks
Immobilization may be needed
Gentle return to exercise
Strengthening exercises for surrounding connective tissue
Treatment for a sprain
Medical attention may be required in severe cases
PRICE
Immobilization or support using strapping, a brace, crutches
Anti inflammatory and pain medication
Exercise to strengthen surrounding connective tissue and improve mobility and balance
Severe sprains may need reconstructive surgery
Heat therapy and contrast therapy can be used for pain relief
Treatment for a torn cartilage
Medical attention
PRICE
Support using strapping, a brace
Anti inflammatory and pain medication
Physiotherapy to strengthen surrounding connective tissue and restore range of motion
Hydrotherapy to maintain fitness without weight bearing
Arthroscopy surgery can be used to reshape and resurface torn cartilage
Treatment for exercise-induced muscle damage
Most cases medical attention not required and symptoms should improve in 5 days
Cold therapy such as ice baths post exercise
Massage therapy and stretching techniques
Anti-inflammatory and pain medication
Medical attention maybe needed if heavy swelling or dark urine
