Paper 2: Injury Prevention and Rehabilitation of Injury Flashcards
What’s an acute injury?
an injury caused by a sudden stress to the body
What is a chronic injury?
an injury caused by a continuous stress to the body
What are compression garments?
tight-fitting clothes (commonly socks) that aid venous return
What is concussion?
An injury to the head, causing a loss of consciousness
What is cryotherapy?
Using cold temperatures to treat injuries
- ice baths
- ice packs
- cryogenic chambers
What is a dislocation?
The displacement of the bones that meet to form a joint
What is DOMS?
Delayed onset muscle soreness - the fatigue/soreness felt in muscles following high-intensity exercise.
What is a fracture?
a break in the bone
What are hyperbaric chambers?
Chambers that are filled with pure oxygen. This high oxygen content aids recovery from injuries.
What is rehabilitation?
Returning someone to full fitness following an injury.
What is a simple fracture?
A clean, full break of the bone, with the damage only affecting the bone, not the surrounding area.
What is a sprain?
The overstretching or tearing of ligaments.
What is a stress fracture?
A small crack in the bone
What is tendonitis?
An inflamed tendon
Examples of acute injuries?
- Hard tissue injuries; injury to bone, e.g. fracture
- Soft tissue injuries; muscles e.g. strains and sprains
- Concussion
Examples of chronic injuries?
- Hard tissue; stress fractures
- Soft tissue; a torn cartilage, tendonitis.
What methods of injury prevention is there?
- Screening
- Warm-up
- Flexibility training
- Taping and bracing
What is screening and how does it help injury prevention?
It is an assessment of the musculoskeletal system using numerous tests to identify an pre-existing injuries and predetermining factors for injury.
This can help pinpoint potentially risky movements which can be avoided, and areas which should be strengthened.
How does warming up help injury prevention?
- Increase temperature of muscle
- Stimulating oxygen transport to the muscles
- Increase range of motion at the joints
What is flexibility training and how does it help prevent injury?
Improves flexibility of the joint:
- Active
- Static
- Passive
- Ballistic
How does taping and bracing joints help to prevent injury?
- Offers some protection against sprains and other joint injuries
- Stabilises the joint, ligaments and cartilage are secure with less chance of tearing
- Protective equipment, such as a rugby cap can also prevent injury
What methods of injury rehabilitation is there?
- Proprioceptive training
- Strength training
- Hydrotherapy
- Hyperbaric chambers
- Cryotherapy
What is proprioceptive training?
Proprioceptive training involves training the receptors found in the muscles, ligaments, and joints, which are responsible for detecting tension.
- Reduces risk of further injury
What is strength training and how does it help injury rehabilitation?
- Gradually building up the strength of the muscles and surrounding ligaments to improve the stability and strength of the joint.
- Avoids muscle tears due to weak muscle
What methods of strength of training can be used for injury rehab?
- Free weights
- Resistance machines
- Body weight
- Therabands
What is hydrotherapy and how does it help injury rehabilitation?
- Water-based injury rehab method
- Allows athlete to increase their strength and fitness against a reduced level of resistance due to the buoyancy effect of the water
- Allows athletes to become more mobile, improve range of movement, improve coordination, and become more confident in using their injured body part
What are hyperbaric chambers and how do they help injury rehab?
- Hyperbaric chambers involve the athlete sitting inside a chamber which is filled with 100 percent pure oxygen
- Enables the muscles to receive 100% oxygen due to fully saturated haemoglobin, alongside an increased white blood cell count at the injured area
- Can help reduced swelling at injured site
What is cryotherapy and how does it help injury rehab?
- Cryotherapy involves treating an injury at a very low temperature
- Performer stands in a chamber at an extremely low temperature for a short amount of time
- Causes vasoconstriction to occur, reducing swelling.
- Once performer leaves chamber, oxygenated blood flows to the muscles, improving rate of recovery.
- Simpler methods include Ice packs and RICE principle
What is DOMS?
Delayed Onset Muscle Soreness
- Damaged muscle fibres, through repetitive lengthening and shortening during contractions
- Aching 24-72 hours after exercise
- Pain and stiffness
What methods of recovery from exercise are there?
- Compression garments
- Foam rollers
- Cold therapy
What are compression garments and how do they help recovery from exercise?
Tight-fitting clothing items, such as shorts and socks
- Prevent blood pooling
- Aid circulation around the body
- Increases efficiency of oxygen transport to the working muscles, aiding their recovery
- Reduces inflammation response, reducing the painful effect of DOMS
What are foam rollers and how do they help recovery from exercise?
Foam rollers are tubes of hard foam
- Similar to a deep tissue massage
- Increase blood flow to the muscles, aiding their recovery
- Improve flexibility by stretching the connective tissues about a joint
What is cold therapy and how does it help recovery from exercise?
Cold temperatures to promote a number of physiological effects which can aid recovery
- Ice baths
- Constrict blood vessels and removing lactic acid from the tissues
- Reduce swelling and prevent further breakdown of tissue, once body returns to normal temperature, blood flow increases ensuring a faster rate of oxygen exchange at the muscles.
What is the importance of sleep and nutrition in recovery?
Less sleep = more likely injury
- more likely to commit a cognitive error through lack of concentration or increased levels of stress
Improve quality sleep = recovery
- regulate body’s immune system
- strengthens bones
- improve muscle mass
- improve musculoskeletal system
- protection from injuries
Nutrition = better recovery
- soft tissue = inflammation, increase monounsaturated fats which act as an anti-inflammatory, reduce saturated fats which are inflammatory
- Protein, proven role in repairing damaged muscle tissue, grow stronger and increase size of muscle mass
