Injury rehabilitation

Question 1

Why rush recovery?

Answer 1

• The longer you are injured for, the greater the effects of reversibility:
• Loss of speed, power, strength, muscle mass (atrophy), aerobic capacity (VO2 max).
• Fast recovery= minimised losses.

Question 2

What are the 5 types of rehabilitation?

Answer 2

1. Hyperbaric chamber.
2. Cryotherapy.
3. Hydrotherapy.
4. Proprioceptive retraining.
5. Strength training.

Question 3

What is a hyperbaric chamber?

Answer 3

• A high pressurised chamber that delivers 100% pure oxygen to the body.
• Aims to reduce recovery time.

Question 4

Physiological reasons why (hyperbaric chamber)….

Answer 4

• Increased O2 levels means that haemoglobin becomes fully saturated .
• Due to the high pressure excess O2 is absorbed into the plasma (more O2 delivered to body).
• Dissolved O2 reduces swelling and leads to an increased rate of cellular repair.
• Studies have shown that recovery time can be halved!!!

Question 5

What athlete would benefit from hyperbaric chambers?

Answer 5

• Any athlete with soft tissue, tendon, or ligament damage.

Question 6

What is cryotherapy?

Answer 6

• Involves a subject entering a cryogenic chamber that has been cooled by liquid nitrogen to a temperature below -100 degrees.
• The process lasts 3 mins (stops before hyperthermia, frostbite etc.).
• Its aim is to reduce pain and inflammation.

Question 7

Physiological reasons why (Cryotherapy)….

Answer 7

• Thermoreceptors detect changes in the temperature and send signals to the medulla oblongata.
• This stimulates the vasomotor centre, causing the legs and arms to vasoconstrict.
• This shunts the blood towards the core to protect the vital organs.
• On leaving the chamber the blood returns to the arms and legs full of oxygen which increases the rate of cellular repair.

Question 8

What athlete would benefit from cryotherapy?

Answer 8

• Any athlete with soft tissue, tendon or ligament damage.

Question 9

What is hydrotherapy?

Answer 9

• Hydrotherapy takes place in warm water (35 degrees) and is used to improve blood circulation, relieve pain and relax muscles.

Question 10

Physiological reasons why (Hydrotherapy)….

Answer 10

• The buoyancy of the water helps to support body weight.
• This allows the athlete to train on weak joints.
• Exercise against the water resistance helps strengthen the injured area.
• Exercises include running with a BA on or an underwater treadmill.

Question 11

What athlete would benefit from hydrotherapy?

Answer 11

• Any athlete with a weight bearing injury.

Question 12

What is proprioception?

Answer 12

• The bodies awareness of its limbs.

Question 13

What are proprioceptors?

Answer 13

• Located in muscles, joints and tendons) deliver vital information such as position and speed of movement.
• This information allows for smooth and controlled movements.

Question 14

What is proprioceptive retraining?

Answer 14

• Following some injuries proprioception can become impaired.
• Proprioceptive retraining involves teaching the body how to control itself again.
• Takes place on a wobble board.

Question 15

What is strength training?

Answer 15

• Strength training rebuilds strength in or around the injured area- this prevents it from happening again.
• It involves resistance of some kind.

Question 16

During strength training where does resistance come from?

Answer 16

• Free weights= the body has control.
• Machine weights= the machine has control.
• Body weight= Improves core strength and posture.
• Therabands= Latex bands which increase in resistance as the injury improves (different colours= different resistance).