PE Sports Med Flashcards
Ways to classify injuries
direct (force outside body) vs indirect (force within body)
soft tissue vs hard tissue
overuse
strain vs sprain
strain: muscles and tendons
sprain: the fibres of ligaments are torn
grading
first - least serious, 1-3 wks
second - moderate, 4-8 wks
third - extensive damage, full rupture, surgery, 10-12 wks
soft tissue injuries
sprain
strain
contusion (internal)
- internal bleed caused by direct impact that has compressed the fibres of the normal muscle
abrasion (external)
- essentially a grazing of the layers of skin, easily infected due to exposed blood vessels
lacerations (external)
- cut or slicing of skin layers
blisters (external)
- friction burn to layers of skin
inflammatory response
- inflammation
bleeding occurs and swelling of the injured site
aim is to get scar tissue forming over tissue damage
- RICER - regeneration
newly created tissue pushes out the scar tissue
- light rehab - remodelling
exercise the new tissue to be flexible
- full rehab, light game work
RICER
rest (still, until beginning a program of careful mobilisation)
ice (avoid freeze burn, timing will depend on size of area)
- reduces pain, blood flow, swelling, spasm
compression (bandage)
- reduces bleeding, swelling
elevation (whenever possible for next few days)
- reduces bleeding/swelling/throbbing
referral (as soon as possible)
- to understand nature and extent of injury
- to seek guidance for rehab
soft tissue injuries management
muscle strain
- stretching or tearing of muscle or tendon (muscle to bone)
- signs are swelling, bruising, athlete holding quickly
- symptoms are pain on stretch
- DRSABCD, TOTAPS, RICER, no HARM (heat, alc, run, massage)
skin abrasion
- grazing of surface of skin
- signs are bleeding, redness, road rash
- symptoms are stinging pain
- DRSABCD, TOTAPS, clean in sterile conditions, dress if necessary, cover
contusion
- internal bleeding due to direct contact
- signs are immediate swelling, followed by yellow brown colour
- symptoms are area is very tender to touch
- DRSABCD, TOTAPS, RICER, no HARM, gentle stretch
types of fractures
simple - cracked bone breaks into 2 seperate pieces, does not break the skin
compound - cracked bone breaks into 2 seperate pieces, sticks through the skin
greenstick - stress crack
oblique - clean
comminuted - multiple
depressed - compression fractures
types of immobilisation
splint for fracture, sling for dislocation
dislocation/subluxation
dislocation - bones of a joint capsule come out partially or in full
subluxation - bone has popped out and then popped back in (becomes soft tissue because of damage to surrounding)
hard tissue injuries management
tooth dislodgement
- occurs when tooth has exited the gums
- signs are miss/have tooth, bleeding gums, pain, discomfort
- DRSACBD, TOTAPS, safe transportation, gum is clean and cover, tooth is wrapped
fractured wrist
- break on the edge of forearm bones
- signs are abnormal range, protruding bone, pain, discomfort, grinding sensation
- DRSABCD, TOTAPS, safe transportation, apply splint to immobilise
hip subluxation
- occurs when the ball and socket joint has popped out and back in
- signs are lock up of joint, loss of mobility, popping sound
- DRSABCD, TOTAPS, safe transportation, immobilise, refer for scans
TOTAPS
T: Talk
O: Observe
T: Touch
A: Active movement (themselves)
P: Passive movement (you move it for them)
S: Skills test (mimic the game)
children in sport conditions
epilepsy
- seizure disorder (nerve cell activity to brain is disturbed)
- extreme fatigue, lack of sleep, dehydration (cause)
- signs are confusion, staring, jerking movements, loss of consciousness
- most likely in collision sports, summer sports, indoor lighting sports
- focus on technique when colliding, reduce time training in hot conditions, coach and one other adult educated on 000 and recovery position
asthma
- airways narrow and swell, making it difficult to breathe
- cold/dry air, air pollution, chlorine, extended deep breathing (cause)
- signs are coughing, wheezing, shortness of breath, tightness in chest
- most likely in snow sports (cold, high alt), high-polluted areas
- coach and one other adult educated on 4x4x4 ventolin, allow more breaks to get breath back
growth plate damage
- injury to new bone tissue which can affect growth
- over-exertion in mechanical load (cause)
- signs are inability to move area, inability to put pressure on area, swelling, redness
- most likely in anything with lifting/loading
- good stretching routines, correct form, variety, resistance bands instead of load, prioritise technique over load
diabetes
- hypoglycemia (low blood sugar) or hyperglycemia (high blood sugar)
- imbalance between training and nutrition, rapidly increased exercise, lots of adrenalin
- signs are weakness, shaking, thirst, confusion, nausea
- most likely in prolonged time and intensity, team sports
- coach and one other adult educated (calm, stop, hydrate, food if low), reduce time doing intense activity, more breaks to hydrate, complete pre/post BGL test
adult and aged athlete conditions
heart conditions
- e.g., heart attack, high blood pressure, stroke
- this is because the cardiovascular system becomes less efficient, decreased ability to carry oxygen
- should do aerobic 60-75% intensity, avoid strenuous exercise, exercise with friend, lower volumes, pre-screening a must
e.g., walking, golf
fractures/bone density
- e.g., osteoporosis, stress fractures
- bones that are more brittle will fracture more easily
- lower intensity, not too much pressure on joints via low load, avoid collisions/high impact
- e.g., swimming, cycling
flexibility/joint mobility
- e.g., rheumatoid arthritis (chronic inflammation - autoimmune disease) and osteo arthritis (flexible tissue at ends of bones wears down from rubbing)
- flexibility decreases with age due to a loss of elasticity
- encourage muscle mass, improve flexibility, improve core strength, improve balance
- e.g., yoga, tai chi
female athlete conditions
iron deficiency
- low iron causes haemoglobin levels to drop, meaning there is less oxygen in our blood stream. therefore, our working muscles don’t receive enough oxygen, and a lack of fuel means our aerobic performance is limited
- “sports anaemia”
- caused by malnutrition/overtraining
- increased fatigue during race
- managed by sports eating strategies, regular screening of iron levels, maintain safe training volumes
eating disorders
- anorexia/bulimia and causes malnutrition
- affects level of micro and macro nutrients
- decrease energy supply, decrease power and aerobic capacity, increase injury and illness
- managed by regular blood screenings, work with sports nutritionist, work with sports psychologist on body image issues
bone density
- density of bones is thin, makes skeleton more vulnerable
- can be caused by age, hormone levels, menstruation issues
- more vulnerable to injuries, more vulnerable to strength/power depletion, affects anaerobic output
- managed by regular screening of blood and bone density, biomechanical analysis to pick up alignment issues with skeleton
pregnancy
- hormonal changes as well as physical side affects
- 1st trimester no change, maybe even increased power and vo2 max
- 2/3 trimester negative effects e.g., carrying weight
- managed by adjustment in training levels when finishing 1st trimester
physical preparation
pre-screening
- end result is an exercise prescription (FITT)
- gathering info to determine what to do
- identify risks through surveys
skill and technique
- biomechanical support of the body
- vulnerable athletes e.g., contact, load, repetitive
- avoidance of injury
- e.g., rugby union muscular development and technique for scrum
physical fitness
- build a body that is capable of performing the fitness demands
- some sports may require a positional body
- developing correct fitness components
- e.g., netball needs agility, reaction time, speed, balance
warm up, stretching and cool down
- huge emphasis on specific routines to prepare players for the upcoming session and for the recovery for the next session
- vital components of a training session to avoid injury
pre-screening and the prevention examples
dancing
- feet strains/sprains (there-band strength work and rolling out of feet with small ball)
- lower back injuries (increase strength of surrounding glutes and core to take load off)
- knee dislocations (strength exercises of quads, single leg hops)
- achilles/calf issues (calf strength exercises, elasticity exercises)
soccer
- lower limb soft tissue strains
- ankle and knee strains
- lower back alignment issues
- glute activation issues
(core stability, glute activation exercises, lower limb strength training, foam rolling in warm up, lower back ROM exercises)
sports policy and the sports environment
- rules of sports and activities
- modified rules for children
- matching of opponents
- use of protective equipment
- safe grounds, equipment and facilities
ALL ABOUT HOW TO KEEP THE PLAYERS SAFE DURING THE GAME
examples of sports policies and the sports environment
soccer
rules of sports and activities
- no slide tackling from behind, boots can’t have metal studs, no swinging on goal posts, can’t use elbows when competing for headed ball
modified rules for children
- down size field, reduce player numbers, graded/age based comps
matching of opponents
- skill level, age, gender, experience/intellect
use of protective equipment
- shin guards, mouth guards, gloves, correct footwear (e.g., no twisting, firm, shock absorption)
safe grounds/equipment/facilities
- grounds must be free of foreign material, must be a playable smooth surface, line markings must be clear with no toxic material
- equipment must meet approved standards, consistently checked and repaired
support good coaching - WWC and coach license
player safety policies - heat rule 38 degrees
suggested improvement - limited concussion policy, limited resources for multi-gender change rooms
environmental considerations
- temperature regulation
- climatic conditions
- guidelines for fluid intake
- acclimisation
environmental considerations examples
temperature regulation for hot
- convection (fans - 12%)
- radiation (sun - 60%)
- conduction (touching - 3%)
- evaporation (sweat - 25%)
temperature regulation for cold
- metabolism (breaks down energy to produce heat, eat more in colder months)
- movement (heat is a by-product)
- can also use radiation (seek sun)
climatic conditions
- humidity may dehydrate more, difficult to breath, heat exhaustion (fix by hydration, more breathable clothes, get used to conditions)
- rain may cool body quicker, affect playing surface, more collisions, vulnerable to slipping (fix by adequate footwear, rain protective clothes, train indoors)
- altitude may cause breathing difficulties, less oxygen, work harder, colder/drier conditions (fix by acclimatisation, protective clothing, hydration)
fluid
- during 50:50 ration, 200mL every hour
- after 125% body weight lost, 50:50 ratio
- prevention for heat is to hydroload (supports sweating)
- if dehydrated, heart rate increases quicker, core body temp rises, decrease in muscular power, muscle memory effected, decline in aerobic
acclimatisation
- altitude training (increase red blood cells, increase haemoglobin, increase oxygen, increase V02 max, takes 3-4 weeks)
- psychological training (allows mind to adjust to environment and sensory overload)
- climatic training (allows body to adapt to expected performance environment like humidity
taping and bandaging
- preventative taping
restrict some movement, athlete can still perform movement of skill, e.g., ankle strapping to prevent - taping for isolation of injury
allows for healing to continue, provides support for injured area - bandaging for immediate treatment of injury
way to immobilise, and prevent further damaged, may support RICER for soft tissue or lock in place a hard tissue injury
EXAMPLE: kinesio
- mimics elasticity of muscles
- different levels of resistance
- leave it on for days
- supports normal movement
- range of function
BUT takes a very long time and is complicated, expensive
rehab procedures
progression mobilisation
- modified movements to progressively return to full ROM
e.g., hamstring leg swings, leg curls, bridging
e.g., shoulder shrugs, circumduction, add/abduct
graduated exercise
- stretching (taking surrounding tissue through its stretch-flex and recoil mechanism)
e.g., hamstring PNFs, static and light dynamics glute focus
e.g., shoulder PNFs, static, dynamics of neck/upper arm
- conditioning (muscular strength and endurance)
e.g., hamstring dead lifts, leg extensions, bridging
e.g., shoulder raises, presses, shrugs
- total body fitness (exercising within limits of injury but trying to maintain fitness components)
e.g., hamstring swimming and cycling
e.g., shoulder cycling and running
training
- training back in actual sports and starting with modified training to match injury, gradually increasing demands
e.g., hamstring some pressure/no direction opp/increase intensity TO skills under pressure, competition with opp, preventative taping
e.g., shoulder full skills training/some pressure/no direct opp TO skills under pressure/comp with opp/preventative taping
use of heat and cold
cold - use after session
reduces blood flow and inflammation at injured site, prevent DOMS, cryotherapy (ricer)
heat - prior to session
increase blood flow to generate heat in muscles, heat packs and gels
return to play
- indicators of readiness for return to play (pain free, degree of mobility)
- monitoring progress (pre-test and post-test)
- psychological readiness
- specific warm up and cool down
- return to play policies and procedures (e.g., NRL concussion, boxing KO)
- ethical considerations (e.g., who’s decision, use of painkillers)
