Injury rehabilitation Flashcards
What is injury rehabilitation
Process undertaken to regain full function after injury in connective tissue
What does injury rehabilitation involve
Restoring strength, flexibility, endurance and speed
What are the 3 recognised stages of injury rehab
- early
- mid
- late
What does the early stage of injury rehab consist of
Gentle exercise, encourage damaged tissue to heal
What does the mid stage of injury rehab consist of
Progressive overload, develop strength
What does the late stage of injury rehab consist of
Functional exercises, prepare for return to training
What is stretching as a method of rehab
Early/acute stage - no stretching, PRICE only (72 hours)
Mid phase - up to 2 weeks of heat therapy and gentle passive/static stretching 4x a day (3 days+)
Late phase - focus on improving ROM, stretch and co-ordination (2 weeks +)
Long term - improve ROM greater than before injury, develop strength at same time, active and dynamic stretching
What is massage as a method of rehab
Deep muscle therapy which realigns connective tissue and flushes toxins from damaged area
What is cold therapy as a method of rehab
Use of ice or cold water to reduce tissue temp, metabolic rate and speed of nerve impulses. Vasoconstriction of vessels reduces inflammation, swelling and pain
What is cryokinetics
Ice application followed by rehab exercises
What is heat therapy as a method of rehab
Use of heat to reduce tension, stiffness and pain. Vasodilation of vessels increases blood flow to promote healing. Use 48hrs+ after injury
What is contrast therapy as a method of rehab
Use of cold and hot therapy 3-5 days after injury has occured. Vasoconstriction/dilation increases blood flow to injury
What are the benefits of heat therapy
Vasodilation of blood vessels increases blood flow and reduces tension, as well as pain and soreness
What are the risks of heat therapy
Increased swelling and pain after
What are the uses of heat therapy
Chronic injuries - late stage acute injuries
What are the benefits of cold therapy
Vasoconstriction of blood vessels reduces blood flow, pain and swelling
What are the risks of cold therapy
Tissue and nerve damage, skin burns/abrasions
What are the uses of cold therapy
Acute injuries of the early stage (first 72hrs), relieves exercise induced muscle damage, soft tissue injuries
What are the benefits of contrast therapy
Large increases in blood flow and nutrient delivery to damaged area, reduces pain and swelling
What are the risks of contrast therapy
Incorrect application can cause swelling (heat) or tissue damage
What are the uses of contrast therapy
Acute injuries after bleeding and inflammation has stopped (mid stage), reduces symptoms of exercise induced damage
What are anti - inflammatory drugs
Non steroid (NSAID’s) in the form of pills/medication such as Ibuprofen to reduce inflammatory response and temp. Inhibit chemical release that leads to inflammation and interferes with pain signals
What are the risks of anti - inflammatory drugs
Overuse can lead to glycaemic index problems - bleeding, shock, stroke and heart attack
Can cause side effects such as nausea/heartburn or long term issues such as gastro - intestinal problems
What is physiotherapy as a method of rehab
Treatment of injury or disease by qualified professional through:
Mobilisation and manipulation of joints/tissue
Electrotherapy to repair and stimulate tissue
Exercise therapy to stretching muscles
Massage to stretch and relax tissues, relieve pain and improve circulation
Sports specific rehab
Posture and alignment training - to release tension and reduce ROI
What are the 3 phases of physio
1st phase - pain relief/reduce swelling
2nd phase - tailored exercises to maintain strength and movement
3rd phase - restore normal ROM, muscle length, connective tissue. Mobilise joint and strengthen injured area
