treatment techniques and modalities Flashcards
what is flexibility
ROM an athlete is able to achieve
- active or passive
what is mobility
ROM an athlete can actively use with muscle control
what does the term ‘east/west’ mean
rotation
what does the term ‘north/south’ mean
flexion/extension
things to remember when exercising flexibility and mobility
- breathing out during technique movement
- “warm up, play slow” –> functional warm up, dynamic flexibility/mobility, stimulates CNS
Stretching considerations
- stretch increases flexibility, doesn’t prevent injury
- it’s not a warm-up
- not considered exercise (exercise needs to change body temp by 2 degrees or induces sweating at room temo)
- ice helps to develop ROM of muscles needed for sport
- have wide range of exercises, vary and progressive
- ROM of muscles is determined by activities you perform
- no support than flexibility prevents injury
- strains occur when fatigued
list types of stretching
- static
- dynamic
- contract relax
explain static stretching
- most common type
- specific position held with muscle causing tension giving stretching sensation and increases ROM when repeated
- performed passively or actively
-greatest change in ROM when stretch lasts for 15-30 seconds and includes 2-4 reps (muscle fully elongates)
explain dynamic stretching
- moving limb through full ROM to end ranges
- repeated multiple times
- passively or with other equipment
- ballistic –> rapid, alternating movements or ‘bouncing’ at end ROM
explain contract relax stretching
- contraction of muscle being muscle being stretch or antagonist before stretching
- 50-75% of maximal contraction, holding for 10 seconds, then relaxing
why is dynamic stretching recommended
static stretching can cause decrease in strength and performance if done before competition or play
common athlete stretches (muscles)
- hamstrings
- hip flexors/quadriceps
- calves (gastrocs)
- piriformis
- adductors (groin)
mobility options
- hip fall in’s –> option to use stretch band or elastic band
- “extender” –> active assisted with band (HF and ABD), resisted return with band (gluteals)
- iron cross/supine scorpion –> option with repeated SLR or low hip swings
- prone scorpion –> KF with repeated, quick HE or low leg swings
list common sport massage techniques
- effleurage
- Petrissage
- Shaking/vibration
explain the effleurage massage technique
- most common
- sliding strokes in slight oval or circular pattern
- helps to relax muscle, improve blood flow, flushes tissue
explain petrissage massage technique
- “kneading” like
- performed with knuckles or fist
- helps remove lactic acid and byproducts in tissue
explain shaking/vibration massage technique
-shake muscle\tissue even with slight elevation
- helps to quickly loosen muscle/tissues
what are muscle cramps, how are they caused
- usually sudden
- causes unknown, possible factors include –> dehydration/excessive stretching, poor nutrition, electrolyte imbalance, humidity, poor warm-up, poor elasticity of muscle, poor blow flow
possible treatment of muscle cramps
- gentle stretch
- massage (in elevation)
- massage gun
- foam/hand roller
- Preventative –> begin hydrating 2 days before game/event
common clinical modalities
- game ready (ice compression)
- hydrocollator heat pads
- transcutaneous electrical nerve stim (TENS)
- electrical muscle stim (EMS)
- interferential current (IFC)
- ultrasound (U/S)
- shockwave
- manual techniques
- dry cupping
- dry needling/acupuncture
- instrument assisted soft tissue mobilization (IASTM)
- massage gun
explain contrasting/flush
- cold constricts vessels and moist heat dilates
- can be done before or after training/play
- 2 minute applications for 12-15-20min and 5 reps
- pre-play –> higher heat ratio, 2-3min to 1 min cold
- post-play –> higher cold ratio, 2-3min to 1 min hot
- can contrast or ride bike (7-10min) as flushing. then use recovery pumps
- NEVER contrast with acute injuries
Cold tub guidelines
- preferred tub temp –> 50 degrees F
- unsure how effective
- recommended after play/event
- 7-10min is sufficient
- submerse up to your heart
- jets not recommended, makes it more cold
- remain stationary in tub
hot tub guidelines
- 104 degree F preferred tub temp
- best before play for up to 10min
- not ideal for longer than 10min –> tissue becomes sedative
- stretch in tub vs stationary sitting
- jets good for massage specific points
- water up to neck
fit to play vs. fit to perform
fit to play –> clinically fit to play, determined by doctor or healthcare professional
fit to perform –> functional, conditioning and position specific tests need to be performed to prevent re-injury and assess athletes current ability, collab with AT/PT/DR student trainer and S&C
considerations for injured athletes
- have a plan (AT, PT, MD, S&C, student trainer, athlete)
- they must need to work harder
- athletes need to focus on other elements –> mobility, balance, fine motor skill development, core/spine muscles, bike/exercise on sideline during practice (teambuilder app)
- create injury specific injury (exercise other muscles/limbs, allows for involvement with team)
- athlete can control their level of fitness while injured
