Section 10: Injury prevention and rehabilitation Flashcards
What are acute injuries?
a sudden injury caused by a specific impact or traumatic event where a sharp pain is felt immediately
Define chronic injuries
over-use injuries
Examples of acute injuries
- fractures
- dislocations
- strains
- sprains
What are the signs of an acute injury?
- sudden, severe pain
- swelling around the injured site
- not being able to bear weight
- restricted movement
- extreme weakness
- a protruding bone or a joint which is visibly out of place
What is a fracture?
a break or crack in a bone
Define a comminuted fracture
where the bone breaks or splinters into 3 or more pieces
What is a spiral fracture?
a winding break
Define a longitudinal fracture
a break that occurs along the length of the bone
What is a buckle fraction?
occurs in children when the bone deforms but doesn’t break
What is a hairline fracture?
a partial fracture which is hard to detect
Define a greenstick fracture
occur in children when the bone partially fractures on one side but doesn’t break completely, as children’s bones are more elastic and can bend
What is a strain?
occurs when muscle fibres are stretched too far and tear, also called an torn muscle
What is a sprain?
occurs to ligaments where the ligament is stretched too far or tears
What are the signs of a chronic injury?
- pain when exercising
- dull ache when resting
- swelling
What is achilles tendonitis?
over-use injury that causes pain and inflammation of the tendon. achilles tendon is the largest in the body, connects the gastrocnemius to the heel bone
What is a stress fracture?
over-use injury where the area becomes tender and swollen. happens when muscles become fatigued so can no longer absorb added shock of exercise. occurs most to weight-bearing bones. the fatigued muscle eventually transfers the stress-overload to bone resulting in a crack
What is lateral epicondylitis/tennis elbow?
the muscles and tendons become inflamed and tiny tears occur on the outside of the elbow
Name the injury prevention methods
- screening
- protective equipment
- warm-up
- flexibility training
- taping and bracing
What is screening used for?
- identify those with health risks
- prepare performers for sport
- enhance performance
- reduce injury
- early detection of injury
- heart screening, ECG
- access muscle imbalances
- to select conditioning programme
Disadvantages of screening
- not 100% accurate
- might miss problems
- may identify a problem which doesn’t exist
- can increase anxiety in performers
Give examples of protective equipment
- ankle and shin pads
- scrum cap, gum shield, body armour
- batting pads and gloves
- shin guards, pads, kickers, face mask and helmet
- eye gurards
What are the benefits of warming-up?
- increases elasticity of the muscle tissue
- warm up increases body temperature
- increases heart rate and respiratory rate so more blood flow and oxygen delivery
What’s the first stage of a warm-up?
cardiovascular exercise, pulse raiser e.g. jogging
-gently increases heart rate so cardiac output is increased and breathing rate so more blood and O2
What’s the second stage of a warm-up?
stretching/flexibility exercise, especially for the most active joints
What’s the third stage of a warm-up?
involves the movement patterns that will be carried out e.g. passing, shooting
Define active stretching
involves the performer working on one joint, pushing it beyond it’s point of resistance, lengthening the muscles and connective tissue surrounding it
Define passive stretching
when a stretch occurs with the help of an external force e.g. another part of your body, a partner or a wall
Define static stretching
stretching while not moving and involves holding a muscle in the furthest point possible for 30 seconds
Define ballistic stretching
performing a stretch with swinging or bouncing movements to push a body part even further (should only be done by flexible performers e.g. gymnast)
State the benefits of taping
- aids support and stability to reduce the risk of injury for a weak joint
- used for muscles to provide controlled support because the tape is more flexible/elastic than the muscle
State the benefits of bracing
- more substantial than taping
- usually involves hinge supports
- gives extra stability to muscles that are injured, weak or previously been injured to prevent further injury
What are the injury rehabilitation methods?
- proprioceptive training
- strength training
- cryotherapy
- hyperbaric chambers
- hydrotherapy
What is proprioceptive training?
- a subconscious process using a system of receptor nerves located in the muscle, joints and tendons
- proprioceptors deliver vital information about the body position and speed
- proprioception is impaired following an injury
- uses hopping, jumping and balance exercises to restore lost proprioception
- balance boards can be used
What types of strength training are used in rehabilitation?
- free weights
- machine weights
- body weight
- therabands
Benefits of sports massage
- removes lactic acid
- increases blood flow to soft tissue so more oxygen and nutrients can pass through to help repair damage
- causes stretching of soft tissue to relieve tension and pressure
- breaks down scar tissue, if not removed can lead to mobility problems in muscles, tendons and ligaments
