Rehabillitation of injury Flashcards
What are the three stages of rehabilitation?
Early stage: gentle exercise encouraging damaged tissue to heal
Mid stage: progressive loading of connective tissue and bones to develop strength
Late stage: functional exercises and drills to ensure the body is ready to return to training
Definition of rehabilitation
The process of restoring full physical function after an injury has occurred
Why is stretching beneficial?
Increased speed of recovery time, desensitise stretch reflex, increase range of motion, decrease sensations of pain, strengthen connective tissues
How is stretching used in the acute phase?
Within first 3 days, no stretching and rest the injury
How is stretching used in the mid phase?
-3 days - 2 weeks, after inflammation, bleeding and swelling has subsided
-gently static and passive stretching to speed up recovery
-movements should be light to allow connective tissues to lengthen, no sudden or jerky movements
What is static stretching?
Involves lengthening tissue beyond the point of resistance and holding for 10-30 seconds
What is passive stretching?
Stretching that involves assistance by a partner or piece of equipment to stretch or move a joint just past the point of resistance
How is stretching used in the later phase?
-from 2 weeks
-focus is on ROM, strength and co-ordination
-PNF stretching is used alongside static and passive movements
-aim is to desensitise the stretch reflex, increase ROM and strength of connective tissues
How is stretching used long term?
-To increase ROM and strength of connective tissues to a greater degree than when the injury occurred
-Active and dynamic stretching method through a developmental stretching program
What is active stretching?
Moving the joint into a stretched position with no assistance by contracting the agonist muscle (alternate high knees, leg kick on spot)
What is dynamic stretching?
Moving a joint through its full range of motion with control over the entry and exit of the stretch
eg. walking lunge
What are developmental stretching sessions?
Sessions which are designed to increase range of motion at a joint
What are the risks of stretching?
Wrong techniques could lead to further injury and delayed recovery, decreased subsequent speed and power
What are the benefits of a sports massage?
-Moving fluid and nutrients through damaged tissue to encourage healing and accelerate the removal of waste products
-Stretch tissues, releasing tension snd pressure, improving elasticity
-Break down scar tissue from previous injures that can lead to inflexible tissues, injury and pain
-Reduce pain and generate heat, circulation and relaxation
What is massage therapy used for?
Injury prevention and soft tissue injury treatment
What is sports massage?
A deep muscle therapy that realigns connective tissue fibres and flushing toxins from a damaged area
What are the problems with sports massage?
Not appropriate for certain soft tissue injuries such as ligament or tendon ruptures, contusions or open wounds as bleeding will be increased, injury may be further complicated
