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Injury - Coggle Diagram
Injury
Injury recovery
massage
sleep
foam rolling
nutrition
compression garments
ice baths
cryotherapy
cold therapy
Preparation for training
eg CRY, ECG, musculoskeletal, muscle imbalances, prevent injury
Screening - identifies those at risk of injury, detects problems before they occur
acute injury
sings and symptoms: unable to weight bare, swelling, sudden severe pain, restricted movement, extreme weakness, protruding bone or joint
Fracture types: Greenstick, Spiral, Commnitued, Transverse, Compound, Vertebral compression, Longitudinal, Buckle, Hairline
Dislocation, strain - muscle or tendons sprain - ligaments (inversion - lateral) (Eversion - medial)
Chronic injury
signs and symptoms: swelling, a dull ache when resting, pain when exercising
Achilles tendonitis - inflammation of the achillies tendon
Lateral epicondylitis - tennis elbow - overuse of wrist, outside of elblow
Stress fracture - muscles become fatigued so the bones absorb the shock and fracture
How to prevent: Conditioning and strength training, warm up, safe equipment and clothing, screening, technique, braces/supports and tape, rehabilitation techniques
Warm up
psychologically prepare, cardiovascular activity for 8-10 mins, post cardio workout --> 10-20 mins, maintain elevated HR, Sport specific exercises, gradually increase intensity
Benefits: increase body temp, synovial fluid is produced,
neuro-muscular nerves transmitted, mental prep,
needs to be 60% VO2 max, Dynamic warm up prevent injury
Injury rehabilitation
Proprioceptive training - restores lost proprioception and teaches the body to control the injured area
Strength training
Hyperbaric Chambers - 100% oxygen - reduce recovery time as excess oxygen dissolves into blood plasma to stimulate white blood cells and reduce swelling
Cryotherapy - -100 degrees - blood leaves arms and legs to keep core body warm, when you get out the arms and legs are flooded with oxygenated blood to heal injured cells
Hydrotherapy - physio in warm water - improves circulation and relaxes mucscles - helps strengthen injured area but buoyancy supports body weight, reducing load on muscles/joints
Free weights
Body weights
Theraband