Injury Prevention + Rehabilitation Of Injury Flashcards
Types of injury
- acute
- chronic
Acute injuries
def = a sudden injury caused by an impact
types of acutes injuries;
- fractures - closed fracture (within skin) or compound (breaks skin)
- dislocation - end of bone forced out of joint
- strains - muscle tears or pulls
- sprains - ligaments are overstretched
Chronic injuries
def = injuries caused by over-use
types of chronic injuries;
- Achilles tendonitis - inflammation - common
- stress fractures - common in weight baring bones, muscles don’t take impact
- tennis elbow - muscles + tendons inflamed
Injury prevention methods
- Screening
- Protective equipment
- Warming up
- Flexibility Training
- Taping and bracing
Screening
- done by clubs
- need to fill in PARQ
- physical tests e.g. ECG to pick up signs of cry + muscular skeletal + joint tests
- allows prediction of future injuries/internal risks
- used to adapt training, seek treatment
- negatives = anxiety, wrong diagnosis
Protective equipment
- needs to fit properly + follow NGB regulations
Flexibility training
- active = stretched position held by contraction of agonist muscle
- passive = stretch occurs with help of external force eg partner
- static = muscle held in stationary position
- ballistic = involves swinging or bouncing movements to push further
Taping + bracing
taping - provides extra joint support to aid recovery - rigid for joints, stretchy for muscles
bracing - more substantial as involves hinged supports, used for stability in previously injured or weak muscles + joints
Injury rehabilitation methods
- proprioceptive training
- strength training
- hyperbaric chambers
- cryotherapy
- hydrotherapy
Proprioceptive training
- involves hopping, jumping + balance exercises to restore lost proprioception
- proprioception is ability for brain to communicate with muscles
- gait exercises + wobble boards
Strength training
- uses resistance bands to build strength around injured joints
- strengthens body to reduce injury but also help build lost muscle after injury
- increases joint stability + improves core strength to aid posture
Hyperbaric chambers
- chamber with 100% O2
- speeds up recovery
- as more O2 getting to injured area, O2 diffuses into plasma reducing swelling.
- also stimulates blood cell growth
- pressure increases blood flow to injured areas
Cryotherapy
- use of cold temps to treat injuries
- related to rice principle
- coldness decreases blood flow to injured area - reducing swelling
- ice baths
- cyro chambers - wear socks, gloves + swim suit for 3 mins
Hydrotherapy
- exercise in warm water
- aids recovery + rehabilitation of injured muscles
- works because buoyancy of water takes pressure off injured area, water can be resistant therefore building strength in injured area
Methods of recovery from exercise
- compression garments
- massage
- foam rollers
- cold therapy
- sleep + nutrition
Compression garments
used to aid blood circulation + prevent medical problems such as DVT (deep vein thrombosis)
Massage
relives soft tissue injuries
benefits;
- increased blood flow
- removal of lactic acid
- stretching of soft tissue to relieve pressure
- breakdown of star tissue to stop mobility probs in muscle, tendons + ligaments
Foam rollers
- like a self massage
- release tension + muscle tightness
used to prevent injury + improve mobility
Cold therapy
- useful after intense exercise as it targets aches + pains
- cooling skin surface gives pain relief
- causes vasoconstriction, reducing blood flow, reducing chance of swelling + bleeding
- decrease in swelling allows more movement.
Ice baths
used for 5-10 mins
causes vasoconstriction, reducing blood flow.
leaving bath causes vasodilation to gives muscles new O2 to help cells function better.
blood that leaves take lactic acid
Cryotherapy
- aids recovery
- targets whole body
- quicker than ice baths + more pleasant
Sleep + nutrition
sleep;
-deep sleep (REM) important for recovery
- brain waves are slowest so blood directed where needed
- sleep to short = recovery cut short
nutrition;
- need to replenish glycogen stores
- if replenishes within 20 mins after performance for next day can be enhanced
- 20 mins after = most able to restore glycogen stores
