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