Injury

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

Preparation for training

eg CRY, ECG, musculoskeletal, muscle imbalances, prevent injury

Injury recovery

massage

sleep

foam rolling

nutrition

compression garments

ice baths

cryotherapy

cold therapy

Injury rehabilitation

Proprioceptive training - restores lost proprioception and teaches the body to control the injured area

Strength training

Free weights

Body weights

Theraband

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

Screening - identifies those at risk of injury, detects problems before they occur