Sports Injuries Flashcards
What are examples of traumatic sports injuries
Bruise
Strain
Sprain
Wound
Fracture
Head injury
Spinal cord injury
Cramp
What is a bruise
Damage to small blood vessels which cause bleeding within the tissues
What is a strain
Trauma to a muscle due to overstretching and tearing of muscle fibres
What is a sprain
An injury in a joint caused by ligament being over stretched
What is a wound
Abrasion or puncture of the skin
What is a fracture
Breaks in the bone
What us a head injury
Concussion or serious brain damage
What is a spinal cord injury
Damage to central nervous system or spine
What is cramp
A strong involuntary muscle contraction
What are examples of overuse injuries
Tendinopathy
Compartment syndrome
Shin splints
Bursitis
Stress fracture
What is tendinopathy
Inflammation of tendons
What is compartment syndrome
Pressure within the muscles builds to dangerous levels
Blood flow to cells decreases preventing oxygen and nutrient delivery
What is shin splints
Pain along the inner edge of tibia usually caused by repeated trauma to the connective muscle
What is bursitis
Inflammation and swelling of a bursa
Bursa is a fluid filled sac formed near joints which act as cushion between the tendons and bones
What is a stress fracture
A small crack in a bone or severe bruising within a bone
Usually caused by overuse and repetitive weight bearing activity
What is the explanation for muscle weakness
Lack of strength in certain muscle groups
Eg a sprain ankle due to joint laxity
What is the explanation for muscle in balance
Difference in stength produced by opposing muscle groups
Eg 100m sprinters tear hamstrings due to stronger quads
What is the explanation for muscle stiffness
Muscle riding it’s and tightness post exercise
Eg lack of flexibility in erector spinae to perform trunk strength exercises
What is the explanation for overtraining
When volume and intensity of exercise exceeds an individuals recovery capacity
Eg shin splints
What is the explanation for biomechanical issues
Structural problems that cause irregular or uneven movements leading to pain nd injury
Eg overpronation, flat footed
What is the explanation for environment
Poor conditions or inappropriate facilities
Eg waterlogged pitches
What is the explanation for equipment
Incorrect use of equipment or not following NGB equipment guidelines
Eg failing to wear helmet
What is the explanation for etiquette
Poor sportsmanship or manipulation of rules to cause /increase chance of injury
Eg not kicking ball out for injury
What is a PAR Q
Physical activity readiness questionnaire
Designed to indentify wether an increase in physical activity could be inappropriate o dangerous for an individual carried out by personal trainers
Included questions of medical history injuries
How does focusing on strength and conditioning help reduce injury
Build core stability
Mobility training
What is core stability
Capacity for the muscles of the torso to stabilise the body during movement ad assist with maitance of posture and balance
What are preventative ways to reduce chance of sport injuries
Importance of PARQ
Focus on S&C
Sufficient rest
Warm up and cool down
Physio therapy and massage
Wear protective equipment
Use balance for competition in training
Follow rules of sport and listen to officials
Importance of officiating and coaching qualification
What are the 8 stages of injury management
- First aid
- PRICE for minor sprains nd strains
- Early management. Diagnosis and treatment possible surgery
- Maintence of CV fitness while resting
- Rehab (mobility n strengthening)
- Rehab (develop sport specific exersices)
- Rehab (technique specific training)
- Rehab (gradual return to competition risk aware)
What is the PRICE procedure
Done immediately after soft tissue injury
Protect- injury from further damage by providing support(strapping )
Rest- should be rested for at least 2-3 days to allow it to heal naturally nd prevent damage
Ice- apply ice pack to reduce swelling and inflammation for 20 mins for 2-3hrs
Compression- compression injury using tape to minimise swelling you need to ensue its not too tight
Elevate- raise above heart level immediately after injury to reduce blood flow to injured area
What’s involved in ice baths
Treat tissue swelling and soreness following intense training to speed up recovery process
Submerge as much of body as possible for 3-10 mins in bath of ice water
What is the physiological theory of ice baths
Causes vasoconstriction of blood vessels draining blood and waste products says from muscles and reducing inflammation
Exiting the bath causes rich of fresh oxygenated blood to revitalise damage tissue
Who will benefit from ice baths
Anyone
What is the effectiveness of ice baths
Commonly used and backed up by evidence
What is involved when using hypoxia tents
Used to minimise altitude created low o2 environment
Regulation of oxygen delivery to injured athlete while they sleep
What is teh physiological theory of hypoxia tents
Body responds to low o2 levels by increasing production of red blood cells
Who will benefit from hypoxia tents
Endurance athletes with lower limb injuries
What is the effectiveness of hypoxia tents
Preserve aerobic fitness of performer while injured rather than aid recovery
What is involved in sports massage
Manual therapy involving the manipulion of soft tissue pre or post exercise
What is teh physiological theory of sports massage
Reduction of muscle tension nd increased flexibility through strength in and heat generation
Pain reduction through release of endorphins
Breakdown of scar tissue promotion of circulation in aiding removal of waste
Who can benefit from sports massage
Anyone
What is the effectiveness of sports massage
Research shows that massage can increase relaxation enhance performance aid revcry and prevent injury
What is electrtherpy
Several differently forms of treatment including ultrasound TENS laser therapy and muscle stimulation
What is teh physiological theory of electro therapy
Reduction in pain increase speed strength of muscle contraction increased range of motion
Wat is the effectiveness of electro therapy
Research shows effects are not well understood benefits are anectodal
May be a placebo
what is involved in kinesio taping
application of a strong yet flexible tape to support and compress body parts
what is the physiological theory of kinesio taping
improves blood flow to help drain waste products at a quicker rate promoting healing
may reduce pain aid proprioceptors and improve posture
who can use kinesio tape
anyone
what is the effectiveness of kinesio taping
relatively new technique so research is fairly limited
useful injury prevention an drehab method in conjuction with convetional treatments
