Injury & Rehab Flashcards
What are the 2 main types of injuries
Traumatic
Overuse
What do traumatic injuries include? (8)
Bruising
Strain
Sprain
Wounds
Fracture
Head injury
Spinal cord injury
Cramp
What do overuse injuries include? (5)
Tendinopathy
Compartment syndrome
Shin splints
Bursitis
Stress fracture
Define bruising
Damage to small bv which causes bleeding within the tissues
Define a strain
Trauma to muscle due to overstretching + tearing of muscle fibres
Define sprain
Injury in joint caused by ligament being over stretched
Define wounds
Abrasion or puncture of skin
Define fracture
Breaks in the bone
Define head injury
Concussion or serious brain damage
Define cramp
Strong involuntary muscle contraction
Define tendinopathy
Inflammation of tendons
Define compartment syndrome
Pressure w/in muscles builds to dangerous levels.
Bv to cells ⬇️ = ⬇️O2 + nutrient delivery
Define shin splints
Pain along inner edge of tibia, usually caused by repeated trauma to connective muscle tissue
Define bursitis
Inflammation + swelling of bursa.
Define stress fracture
Small crack in bone or severe bruising w/in bone
Usually caused by overuse + repetitive weight bearing activity
What are the predictors of injury/risk factors?
Muscle weakness
Muscle imbalance
Muscle stiffness
Overtraining
Bio mechanical issues
Environment
Equipment
Etiquette
PREDICTORS/RISK FACTORS
Explain muscle weakness
Lack of strength in certain muscle groups can cause strains
PREDICTORS/RISK FACTORS
Explain muscle imbalance
Difference in strength produced by opposing muscle groups
Can cause strain or tendinopathy
PREDICTORS/RISK FACTORS
Explain muscle stiffness
Muscle rigidity + tightness post exercise
PREDICTORS/RISK FACTORS
Explain overtraining
When volume and intensity of exercise exceeds individuals recovery capacity.
Can lead to any overuse injuries
PREDICTORS/RISK FACTORS
Explain biomechanical issues
Structural problems that cause irregular or uneven movements leading to pain and injury
Can lead to overuse injuries
PREDICTORS/RISK FACTORS
Explain environment
Poor cond. or inappropriate facilities
Can lead to abrasion or fracture
PREDICTORS/RISK FACTORS
Explain equipment
Incorrect use of equipment or not following NGB equipment guidelines
PREDICTORS/RISK FACTORS
Explain etiquette
Poor sportsmanship or manipulation of rules that ⬆️ risk of injury
What are the preventative measures to injuries (8)
Complete PAR-Q
Focus on strength + cond.
Sufficient rest
Warm up + cool down
Physio + massage
Protective equipment
Balanced comp. in training
Follow rules + obide by officials
What is a PAR-Q
Physical activity readiness questionnaire = to identify if an ⬆️ in exercise could be inappropriate or dangerous for an individual.
Carried out by personal trainers & gym instructors
Incl. questions on health status, recent injuries, mobility problems + family medical history
How does focusing on strength + conditioning act as a preventative measure to injuries
Build core stability
I.e weights or Pilates
Mobility training
I.e yoga or PNF
Define core stability
Capacity of torso muscles to stabilise body during movement + assist w/ maintenance of posture + balance
What are the 8 stages to the generic pathway for injury management
Immediate treatment (I.e first aid)
P.R.I.C.E (for minor strains and sprains)
Early management. diagnosis + treatment plan. Possibly surgery
Maintainence of CV fitness (hypoxic tent/swimming)
Rehabilitation - mobility + strengthening exercises
Rehab - Developing sport specific fitness
Rehab - technique specific training
Rehab - gradual return to comp. risk aware
What does price stand for
Protect
Rest
Ice
Compression
Elevation
Explain hypoxic tents
Used to mimic altitude by creating low O2 cond. while athletes sleep.
Body responds by ⬆️ RBC prod.
Preserves aerobic fitness so limits reversibility rather than aid recovery
Explain electrotherapy
Treatments incl. ultrasound, transcutaneous electrical nerve stimulation, laser therapy + muscle stimulation.
⬇️ pain
⬆️ speed +strength of muscle contr.
⬆️ range of movement
Used to treat pain, inflammation + overuse injuries.
Also to limit reversibility whilst injured.
What happens to the muscles during the reversibility phase?
Atrophy of muscle fibres
Explain kinesio taping
Application of a strong yet flexible tape to support + compress body parts.
⬆️ bf to help drain waste products at a quicker rate = promote healing.
May ⬇️ pain
Aid proprioceptors + improve posture.
NEEDS to be used w/ conventional treatments, doesn’t heal injuries ALONE.
