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Injury prevention and the rehabilitation of injury (Types of injury…
Injury prevention and the rehabilitation of injury
Types of injury
Acute Injuries
Occur suddenly
Swelling around site of injury
Severe pain
Restricted movement
Joint or bone visibly out of place
Chronic Injuries
Swelling
Dull ache
Over-use injuries
Pain whilst competing
Fractures:
A break or a crack in a bone
Comminuted: Splintering of bone into THREE or more pieces
Spiral: winding break
Longitudinal: occurs down the length of the bone
Buckle: Occurs in children (deformity doesn't break)
Hairline: Partial fracture that is difficult to detect
Green stick: Fracture occurs down one side but does not fully break completely (children younger age bones bend)
Dislocations
Occurs at the joint and is characterised by visibly not being in place
Causes intense pain
joint usually forced out of place by a heavy impact
Sprain vs Strain
Sprains occur to ligaments where they are either overstretched or partially tear, occurs by a heavy twisting motion
Strains occur within the muscle fibres and occurs due to them being overstretched or torn
Achilles tendonitis
Over use and inflammation of the joint
Can occur through regular rigorous exercise
Stress fractures
overuse injury
small cracks in the bone develop
due to muscle stress
Tennis elbow
overuse injury build up of stress
tendons around elbow become inflamed and small tears occur
Injury Prevention methods
Protective equipment
Use of man made fibres which are reinforced which can help to reduce impacts on the individual
e.g. shin pads, goggles, gum shield
Warm up
helps prepare the body physiologically and psychologically for exercise
aim to increase blood flow around the body
increase heart rate and breathing rate, preparing muscles tendons and joints
Screening
Can be used to identify early signs of injury or illness
Use of ECG to check heart's electrical activity
Can be used to assess muscle imbalance, core strength and range of movement
Flexibility training
Use of active, passive, static and ballistic stretching
Active: working on one muscle taking beyond point of resistance
Passive: use of external force to assist within the stretch
Static: stretching held in a stationary position for 10 seconds or more
Ballistic: using swinging and bouncing movements to stretch joint further
Taping and bracing
Using strapping to support a weak joint can help reduce injury
Kinesiology tape is applied directly to a muscle and is more elastic so can expand when a muscle contracts
Bracing involves use of hinged supports
provides extra stability to a joint which has been injured
Injury rehabilitation methods
Strength training
Use of resistance to increase ability to load a joint
Free weights used to increase muscular stability
resistance machines can be used just to focus strength
body weight exercises can be used to improve core stability, balance and posture
Therabands elastic resistance bands can be used to challenge joint movement
Hyperbaric chambers
Elite recovery equipment
chamber is pressurised and is high in oxygen
increases ability to take up more oxygen, this can be used to stimulate white blood cell activity and reduce swelling
Proprioceptive training
Uses balance and unilateral exercises to restore control to a damaged joint
subconscious process where by the nerves detect movement which can be smooth and coordinated
Cryotherapy
Cooling treatment for injury
RICE process reduces blood flow to an area and slows swelling
Also used in recovery to constrict blood vessels and flush all lactic acid to the centre of the body to be oxidised
fresh blood supply returns to outer body allowing the healing of injuries
Hydrotherapy
used to improve blood circulation
can help adjust exercise intensity
advantage is the buoyancy helps reduce load on joints
provides resistance so can strengthen injured areas
Recovery methods from exercise
massage/ foam rollers
Used to relieve soft tissue injuries
allows increased blood flow
removes lactic acid
releases tension in muscles and connective tissue
breaking down of scar tissue
Cold therapy
blood vessels begin to constrict draining a majority of the blood from the limbs can help reduce swelling
blood re-entering limbs will be highly saturated helps cells function better
Compression garments
Used to improve blood circulation (prevent DVT)
helps with blood lactate removal as well as reduce inflammation
can help reduce DOMS
Sleep and nutrition
Nutrition will need to involve replenishing glycogen stores
using the 20 minute post exercise window they get sufficient nutrients
Non rapid eye movement for sufficient recovery 8-9 hours is recommended for elite athletes
no post exercise nutrition can lead to body catabolising muscle tissue to counteract for deficit intake of nutrients delays bodies insulin release which causes catabolic period
Applying principles to sporting examples
e.g. gymnast with ankle injury to help aid recovery the use of proprioceptive and strength training to strengthen joint and increase proprioception so body feels in balance as well as using taping and bracing to secure joint