INJURY REHAB Flashcards
LIST THREE SIGNS OF HAVING AN ACUTE INJURY
- sudden severe pain
- swelling
- not able to bear weight
- restricted movement
DEFINE AN ACUTE INJURY
a sudden injury caused by a specific impact or traumatic event where a sharp pain is felt immediately
DEFINE CHRONIC INJURIES
Often referred to as overuse injuries
LIST THREE SIGNS OF HAVING A CHRONIC INJURY
- pain when you compete or exercise
- a dull ache when you rest
- swelling
LIST 5 INJURY PREVENTION METHODS
- screening
- protective equipment
- warm up
- flexibility training
- taping and bracing
EXPLAIN SCREENING
- Detects problem early before any symptoms occur
- can identify musclolotetetal condition of an athlete which can highlight any past or current injuries
- in pro sport screening used to prevent injury involves muscular imbalances, posture, range of joint movement and mobility.
- therefore coaches can adjust training early to avoid any potential problems
WHAT COULD BE A DISADVANTAGE OF SCREENING
- some tests not 100% accurate and may miss a problem (false negative) or can identify problems that dont exist (false positive).
- can increase anxiety when athlete finds out they have a problem or are susceptible to injury
WHAT COULD BE A DISADVANTAGE OF PROTECTIVE EQUIPTMENT
- has to be aligned with government national body regulations
WHAT IS PROTECTIVE EQUIPTMENT AND GIVE AN EXAMPLE
- equipment used to protect the body from suffering from a acute injury in sport, e.g shin pads in football
DEFINE ACTIVE STRETCHING
when a stretched position is held by the contraction of an agonist muscle
DEFINE PASSIVE STRETCHING
- Uses an external force to help the stretched position
DEFINE STATIC STRETCHING
- Stretching while not moving, involves holding a muscle at its furthest point for up to 30 seconds
DEFINE BALLISTIC STRETCHING
- stretching that involves performing a stretch with swinging or bouncing movements to push a body part even further
- has to be performed by a flexible performer
WHY IS FLEXIBILITY TRAINING HELP TO PREVENT INJURY
- allows the body to move properly, reducing the overall chance of being injured.
- If the body is moving properly, there is less stress placed on it during exercise leading to a lesser chance of being injured.
DESCRIBE TAPING AND ITS IMPACTS
- Taping a weak joint can help with support and stability to reduce the risk of injury
- tape can also be used on muscles to provide controlled support as the muscle moves as it expands as the muscle contracts
DESCRIBE BRACING AND ITS IMPACTS
- often involving hinged supports and is used to give extra stability to muscles and joints that have previously been injured or are weak
- aim to prevent further injury
EXPLAIN PROPRIOCEPTIVE TRAINING
- Subconscious process using a system of receptor nerves located in the muscles, joints and tendons.
- proprioceptors deliver information how fast arm and leg parts are moving to form smooth co-ordinated movements
- following injury proprioception is impaired
- this training uses hopping jumping and balance exercises restore lost proprioception and teach the body to control a position of injured joint unconsciously
WHAT IS THE IMPACT OF STRENGTH TRAINING
- It prepares the body for exercise reducing the chance of injury and also helps to build back up strength after injury
EXPLAIN FREE WIEGHTS
- such as dumbbells and kettlebells have to be controlled as they are lifted
- the muscles have to stabilise the weight as they lift it
EXPLAIN MACHINE WEIGHTS
- the machine has a lot of control so in early stage of injury focus can be mostly on just improving strength, gradually building
EXPLAIN BODY WEIGHTS
- using the body as the resistance often involves core exercises or press-ups or triceps dips
- core strength helps balance and posture and reduces imbalances that could lead to injury
EXPLAIN THERABANDS
- made of latex and can have different strengths
- light resistance bands are used for rehabilitation and as the injury improves, bands with greater resistance are used
EXPLAIN HYPERBARIC CHAMBERS
- aim is to reduce recovery time for injury
- chamber pressurised with 100% oxygen
- pressure increases the amount of oxygen that can be breathed in and means more oxygen can be diffused into the injured area
- excess oxygen dissolves into the blood plasma where it can reduce swelling and both stimulate white blood cell activity and increase the blood supply at injured site
EXPLAIN HYDROTHERAPY
- takes place in warm water
- used to improve blood circulation, relieve pain and relax muscles
- heated to 35-37 degrees
- water can be used to make exercise easier and alter exercise intensity
- buoyancy of the water helps to support body weight and reduce load on joints and exercising against the water resistance helps to strengthen the injured area
EXPALIN COMPRESSION GARMENTS
- try to improve blood circulation and prevent problems such as deep vein thombrosis occuring
- help blood lactate removal and reduce immfalmmation and symptoms associated with doms
LIST THE 4 BENIFITS OF SPORT MASSAGE
- Removes lactic acid
- increases blood flow to soft tissue so more oxygen and nutrients can pass through to help repair any damage
- causes stretching of soft tissue to relieve tension and pressure
- breaks down scar tissue which if not removed can lead to mobility problems in muscles tendons and ligaments
