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injury prevention and rehabilitation of the injury - Coggle Diagram
injury prevention and rehabilitation of the injury
injury type
acute injuries
occur suddenly during exercise, pain is severe and felt straight away
fractures
break or crack in the bone
closed fractures - doesn't break skin or surrounding tissues
open/compound - skin or soft tissue as been damaged
types of fractures
comminuted - broken into 3 or more pieces
spiral - winding break
buckle - deformed bone often in children
hairline - difficult to see partial fracture
greenstick - partial fracture on one side due to soft bones in children
dislocations
the ends of bones are forced out of position
strains
muscle fibres are stretched too far and tear
sprains
ligaments are stretched out too far or tear due to twisting/turning with excessive force
chronic injuries
occurs after playing sport for a long time - they develop slowly and can last a long time
achillies tendonitis
overuse injury that effects the achillies tendon
stress fracture
common in weight bearing bones where the muscles no longer absorb the added shock of exercise
tennis elbow
tendons/muscles attached to the elbow to straighten wrists become inflamed and tiny tears occur
injury prevention methods
screening
helps identify those at risk of complications from exercise
shows past and present injuries
can show false negatives/positives and increase anxiety of a performer
protective equipment
must fit properly and meet NGB regulations of the sport
warm up
prepares body for exercise
increases elasticity of muscles
increase delivery of nutrients to muscles
flexibility training
active - work on one joint, pushing it past the point of resistance lengthening it
passive - stretch with external force
static - no movement, hold up to 30s
ballistic - swinging or bouncing movements
taping and bracing
taping
provides support and stability
kinesiology tape - supports muslces
bracing
hinged supports
supports muscles and joints that are weak or previously injured
injury rehabilitation methods
proprioceptive training
uses hopping, jumping and balance exercises to restore proprioception to teach the body to control the position of an injured joint subconsciously
strength training
free weights - muscle has to stabilise the weight as well as lift it
machine weights - good for early stages of injury as machine provides control so athlete can focus on strength
body weight - core exercises can help fix balance and posture imbalances that could lead to injuries
therabands - provide different strengths, light resistance to begin with and progress as injury heals
hyperbaric chambers
chamber is pressurised with 100% pure oxygen
pressure increases the amount of O2 breathed in, the excess O2 dissolves into plasma where it reduces swelling and stimulate white blood cell activity and blood supply at injury site
hydrotherapy
takes place in warm water and therefore improves blood circulation, relieve pain and relax muscles.
water helps to support body weight reducing load on joints
cryotherapy
the use of cold temperatures to treat an injury e.g. ice baths
POLICE
protection, optimal loading, ice, compression, elevation
whole body cryotherapy (WBC) - cryogenic chambers to reduce pain and inflammation
recovery methods from exercise
compression garments
improce blood circulation and prevent medical problems e.g. deep vein thrombosis (DVT)
massage
prevent or relieve soft tissue injuries
increase blood flow, remove lactic acid, relieve tension and pressure, break down scar tissue
foam rollers
release tension and tightness in a muscle and between the muscle and fascia
cold therapy
cooling the surface of the skin gives pain relief and vasoconstriction of blood vessels which reduces bleeding or swelling
decrease in swelling allows enables more muscle movement
ice baths
entering the cold water drains the blood out of the legs taking lactic acid with it - when out of the water new oxygenated blood fills in