PE Unit 1 Chapter 2

Cause of Musculoskeletal Injuries

caused by forces acting on the body that are greater than the body part can withstand 

Intrinsic Factors

= related to the individual

• Fitness level (muscle strength, endurance)

• Joint flexibility

• Body composition

• Muscle imbalance

• Previous injury history

• Balance

• Skeletal alignment

Extrinsic Factors

= related to the environment

• Playing surface

• Workload (intensity and frequency)

• Equipment

• Movement patterns

• Level of participation (recreational vs elite)

• Rules of the sport

• Environmental conditions (weather)

Indirect Injuries

= caused by an internal force e.g. a sudden change in intensity of activity can lead to excessive load, resulting in a muscle strain

Direct Injuries

= caused by external force in the body e.g. a collision with another player resulting in a fracture

Acute Injuries

= injury that occurs suddenly without warning such as spraining an ankle when landing awkwardly

• Can be caused by intrinsic and extrinsic factors

Grade 1 Strain (mild) [symptoms for hamstring strain]

• Overstretching without tearing of muscle or tendon fibres

• Symptoms may not present until activity is over

• Usually no loss of muscular strength or flexibility

• Increased tightness in the muscle during stretch or through a full range of motion 

• A feeling of pain may be reported with sitting or while walking uphill or stairs

• Weight bearing activities may or may not be possible

• Minimal swelling

Grade 2 Strain (moderate) [symptoms for hamstring strain]

• Partial tear in the muscle

• Muscular strength and flexibility is reduced

• Pain is more immediate and more severe than the pain of a grade 1 strain

• Pain on stretch and contraction of the muscle, is usually sore to touch

• Limping is likely during walking, sudden twinges of pain during activity may occur

• Bending the knee against resistance will cause pain and may have difficulty when fully straightening the knee

Grade 3 Strain (severe) [symptoms for hamstring strain]

• Severe or complete rupture of the muscle

• May be a large lump of muscle tissue above a depression where the tear is

• Sudden sharp pain in the back of the thigh

• Walking is not possible without pain

• A large bruise may appear below the injury site caused by bleeding within tissues

• May require surgical repair

Grading system for ligament sprains

Grade 1

• Slight tearing of the ligament with mild swelling

Grade 2

• Incomplete tear of the ligament with moderate pain and swelling

Grade 3

• Complete tear of the ligament with severe swelling pain and bruising

(P)RICER

Rest

Ice

Compress

Elevate

Referral

No Harm Protocol

Heat

Alcohol

Running

Massage

Fractures

= a break in a bone

• Can be acute or chronic

Dislocation

= the separation of two bones where they meet at a joint

Sprains

= stretches or tears of the ligament and are caused by acute trauma such as a fall

Strains

= caused by muscles or tendons overstretching or contacting too quickly

Tendinitis

= inflammation of a tendon

• can be caused by sudden injury but usually results in overuse

Bursitis

= inflammation of a bursa 

• Bursas are small fluid filled sacs that act as cushion between a bone and other moving parts. 

• Can be classified as an overuse injury

Osteoarthritis

= a chronic, degenerative joint disease where the protective cartilage on the ends of bones in joints deteriorates.

• Most common type of arthritis

• Symptoms involve joint pain, stiffness, swelling, reduced range of motion

Rheumatoid arthritis

= a chronic autoimmune disease where the immune system attacks the cells that line joints. 

• Symptoms include swollen, stiff, and painful joints

• Overtime can damage joints, cartilage, and nearby bone

Osteoporosis

= a disease that weakens bones, making them more likely to fracture

• Usually no early symptoms until a bone breaks

• Makes bones weak and brittle

Overtraining Syndrome

= a condition that is caused by training too hard without enough recovery, leading to chronic physical and/or mental burnout

• Symptoms can include frequent illness, chronic muscle soreness, insomnia, elevated resting HR, and loss of training motivation

• Requires weeks or months of recovery

Warm Up (injury prevention)

• The warm up must mimic the actions that are about to occur

Benefits:

• Increase core body temperature

• Increase muscle temperature

• Increase range of motion

• Increase blood flow to active muscles

• Increase muscle contraction and relaxation

Structure of a warm up (example):

1. Slow jog at 60% of Max HR

2. Dynamic stretches - leg swings, shoulder rotations, ankle rotations, arm circles

3. Sport specific actions, e.g. an agility ladder for a Rugby player

Cool Down (Injury Protection)

• Aims to aid recovery and return the body back to a pre-exercise state.

•  An effective cooldown can help to reduce delayed onset muscle soreness (DOMS)

Structure:

1. 5-10 minute activity at 60% of max HR using a similar movement to the one in the main phase of the physical activity

2. 5 minutes of static stretching e.g. shoulder stretch, quadricep stretch and hamstring stretch

Delayed Onset Muscle Soreness (DOMS)

= Small tears in the muscle fibres and inflammation in the surrounding tissue due to stress on the muscles during exercise

• Usually experienced around 24-72 hours after exercise

• Pain is localised to the muscles that were worked during the session

Symptoms

• Muscle soreness

• Stiffness

• Reduced range of motion

Can be relieved by…

• Gentle stretching

• Low impact walks

• Massage

• Foam rolling

• Applying ice and heat

Resistance Training

• Can focus on increasing muscular strength, power, and endurance

• Increases the strength of the muscles and the connective tissues (tendons & ligaments)

• Can reduce the risk of musculoskeletal injuries as the muscles and joints can withstand greater forces being applied to them

Rehabilitation

= interventions designed to optimise functioning and reduce disability

Can include…

• Pain management (RICER)

• Physiotherapists

• Massage therapy

• Exercise programs (flexibility training)

Mouthguard

Covers the teeth and surrounding areas to prevent or reduce injury to the teeth, tongue, lips, and jaw

AFL, Hockey, Rugby, lacrosse, boxing, etc.

teeth

Helmet

Protects the skull bone from fractures May protect the brain from injury during impact

Baseball, BMX, skating, cricket, etc.

Skull

Guard (shin guard)

Protects from cuts Reduce risk of soft tissue injuries from absorbing the impact from a collision

Soccer, skateboarding, volleyball, cricket, hockey, etc.

Shins

Appropriate footwear

Provides suitable traction, support, and protection from impact Decreases the risk of acute and overuse injuries

AFL, Netball, Soccer, bowling, tennis, athletics, baseball, etc.

Feet and ankles

Eyewear

Eyewear

Reduces the impact of fast-moving objects such as a squash ball

squash

Eyes

Taping

What it is used for…	Prevent injury Improve joint stability Reduce the risk of injury recurrence Reduce the load or strain on injured or weak areas Correct faulty biomechanics Inhibit muscle action Facilitate muscle action Enhance proprioception Relieve pain Enhance athlete confidence
Other relevant information	Different types include rigid strapping, elastic strapping tape, kinesiology tape, etc.

Braces

• Immobilise/limit joint motion

• Reduced swelling through compression of a muscle or joint

• Support and align a body part to promote good posture

• Reduce stresses on the muscles and joints

• Minimise pain.