Injury Prevention & Rehabilitation :) Flashcards
screening
done to identify potential risks and complications from exercise
- could involve ecg to detect heart problems
- examines musculo-skeletal system to see current or past injuries
disadvantage as tests aren’t 100% accurate so could produce false positive or false negative
protective equiptment
wearing appropriate equipment can help reduce injuries
-must follow ngb regulations
warm-up
helps prepare body for exercise
- cardiovascular exercise such as jogging
- stretching/flexibility exercises
- sport specific movement patterns
warm up benefits
- reduces possibility of injury - increased flexibility
- psychological benefit - mental rehearsal/relaxation
- rehearsal of skills in activity
- adequate blood flow to heart
- increased body/muscle temp
- better oxygen delivery and blood flow
- better chemical reactions/metabolism
- synovial fluid released - elasticity of connective tissue
active stretching
stretched position held by own muscles providing resistance to improve flexibility - flexing muscle opposite target muscle
passive stretching
stretch occurs with the help of external force such as another part of body, wall or partner
static stretching
muscle stretch is held in fixed position for 30 secs…
ballistic stretching
performing stretch with swinging or bouncing movement to push body part further
taping
taping a weak joint with elastic to still allow movement but provide support too
bracing
hinged support that gives extra stability after injury
proprioceptive training
uses hopping, jumping and balancing exercises to restore lost proprioception (ability to sense movement within joints)
teach body to control position of injured joint subconsciously
strength training
uses resistance such as weights machines or body weight
increases strength and counteracts muscle wastage as result of injury
hyperbaric chambers
use of high pressure chambers with 100% oxygen to reduce recovery time
pressure increases amount of oxygen that can be breathed in meaning more oxygen to injured area
excess oxygen dissolved into blood plasma to reduce swelling and stimulate white blood cell activity to increase blood supply at injury site
cryotherapy
use of cold temperatures to treat injuries
ice baths and cryogenic chambers are often used as part of post-match recovery.
constricts blood flow - reducing swelling and aiding recovery
whole body cryotherapy treats whole body not just one muscle
hydrotherapy
use of water to treat injuries
buoyancy of water supports body weight so allows more exercise to be performed
increased temperature promotes circulation and flexibility whilst decreasing swelling and relieving pain
