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Injuries (Injury prevention (Extrinsic risk factor - an injury risk or…
Injuries
Injury prevention
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Warm up:
- Lasts 20-45 minutes
- Gradually increases in intensity
- Has three distinct stages:
- HR-rising activity
- Stretching and mobility exercises
- Sport specific drills
Cool down: -
- Lasts 20-30 minutes
- Gradually decreases in intensity
- Has several distinct stages:
- Moderate-intensity activity around 45-55% of VO2 max
- Stretching exercises to reduce muscle tension
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Types of injuries
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Chronic injuries - Injuries that occur over a period of time while participating in physical activity.
Hard tissue injuries.
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Osteoarthritis - Degeneration of articular cartilage from the bone surface within a joint, causing pain and restricted movement.
Soft tissue injuries
Shin splints MTSS- Chronic shin pain due to the inflammation of muscles and stress on the tendon attachments to the tibia.
Tendinosis - The deterioration of a tendon in the response to chronic overuse and repetitive strain.
Examples:
- Achilles tendinitis
- Tennis elbow
Rehabilitation of injury
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.
Treatment methods
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Cold therapy/cryotherapy - Applying ice or cold to an injury or after exercise for a therapeutic effect, such as reduced swelling.
Heat therapy - Applying heat to an area before training for a therapeutic effect, such as increased blood flow.
Contrast therapy - The use alternate cold and heat for a therapeutic effect, such as increased blood flow.
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Surgery
Open
- Performed under general or local anaesthetic
- An incision is made to open a joint to repair or reconstruct damaged structures
- Although this can create a stronger repair, there is a high chance or infection and scarring is significant.
Keyhole/Arthroscopy
- Performed under general or local anaesthetic. A small incision is made and a tiny camera is used to guide repair. The damage to surrounding tissues is minimised, therefore the athlete will not suffer as much pain or risk of infection compared to open surgery. Due to this there is a faster initial recovery time compared to open surgery.