direct injury
caused by direct force generated from outside the body e.g. abrasion from falling over
indirect injury
caused by an intrinsic force within the body e.g. sprinter tearing a hamstring
soft tissue injury
include damage to muscles, tendons, ligaments, cartilage, skin, blood vessels, organs and nerves e.g. sprain, contusion
hard tissue injury
cause damage to bones and teeth e.g. fracture
overuse injury
result from intense or unreasonable use of joints or body areas e.g. shin splits
ways to classify soft tissue injuries
acute, overuse and chronic injuries
tears
occur when the fibres in ligaments or tendons are stretched beyond their normal range
ligament
connects bone to bone
tendon
connects muscle to bone
sprains
occur from the stretching or tearing of a ligament, which results in pain, swelling and inability to perform joint movements
strains
when a muscle or tendon is stretched or torn
contusion
a bruise where the skin is not broken
three phases of the inflammatory response
inflammatory stage, repair and regenerative stage, remodelling stage
inflammatory stage
begins after injury and lasts for about 2-4 days characterised by pain, redness, loss of mobility and function, increased blood flow to supply nutrients and oxygen
repair and regenerative stage
lasts from 48h-6 weeks, characterised by a reduction in swelling, elimination of debris, production of new cells and scar tissue
remodelling stage
from 6 weeks to many months after injury, characterised by an increased production of scar tissue and laying down of new tissue to increase strength of muscle fibres, need to ensure new fibres and tissues are aligned in the right direction
what does ricer stand for
rest, ice, compression, elevation, referral
what does rest involve
rest injury and avoid movement by placing injury in a comfortable position to reduce bleeding and further injury
use of ice
use crushed ice, ice pack wrapped in a towel for 20 minutes every hour for up to 4 days to reduce pain, blood flow and swelling
compression
Wrap an elastic compression bandage over the injured area periodically for at least 24 hours to decrease bleeding and swelling
elevation
raise injured area above the level of the heart in a supported position when possible during the day and the following 2-3 nights
referral stage
advise injured person to see a doctor or physio to understand nature and extent of the injury
steps to treat skin injuries
Pressure, elevation, rest
treatment of a fracture
immobilise the area using splints or slings
treatment of dislocation
immobilise area- never attempt to relocate
how to treat a tooth injury
rinse tooth in milk or saliva, reinsert tooth into socket or place it in milk and go to dentist
assessment of injury steps
talk, observe, touch, active movement, passive movement, skills test
assessment of injury through talking
Talk to the player to find out what happened and provides nature of the injury
assessment of injury by observing
Look at the injury and see if there are any obvious signs of swelling or deformity, compare both sides of the body
assessment of injury by touch
Gently feel the injury for any sign of deformity or swelling or pinpoint area of pain
active movement assessment of injury
Ask the player to perform a range of joint movements such as flexion, extension and rotation
passive movement assessment of injury
The assessor physically mobilises the joint using a range of movements aimed at identifying painful areas and any instability in the join
assessment of injury by skills test
Player is asked to perform a skill that is required during the game e.g. sidestep and if they can do this, they can return to the game
appropriateness of resistance training for children
is appropriate in a fitness program to increase strength, prevent injury and improve performance
Guidelines that should be followed for resistance training in children
should focus on technique, resistance should be low to avoid damage to growth places, max of 3 sessions per week, should be properly supervised
thermoregulation in children
Children do not develop their sweating mechanism until they get older and take longer to register that they are hot, thirsty or cold and are at higher risk of dehydration and hyperthermia
how to manage thermoregulation in children
games broken into quarters, play in early mornings to avoid heat of the day, wear airy clothing
overuse injuries in children
caused by repeated trauma to a bone that leads to small fractures and is more likely to occur with poor recovery, high stress loads, poor technique, poor strength
how to avoid overuse injuries in children
need to prevent these injuries by avoiding repetitive activities or repeating the same movement continually
how to prevent asthma symptoms in children
use blue inhaler before they warm up, participate in an effective warmup
precautions for diabetes in children
Appropriate food and drink available and diabetes devices to monitor their blood glucose levels and children having something to eat prior to exercise
how to manage a seizure in children
do not restrain movement, place athlete on their side after, allow them to rest and seek medical treatment
what impacts adult and aged athletes participation
heart conditions, fractures/bone density, flexibility/joint mobility
how to manage heart conditions in aged athletes
exercise under supervisions at an appropriate intensity, should have a gradual warm up and cool down, good activities include walking, swimming, cycling
fractures/bone density in aged athletes
bone density increases with age and it is recommended that aged athletes with bone density avoid high impact activities e.g. yoga, swimming
flexibility/joint mobility in aged athletes
should maintain flexibility to avoid injury which can be done by participating in activities that involve gentle movements of the joints and stretching of the muscles such as yoga, pilates
what do female athletes need to consider in participation in sports
eating disorders, iron deficiency, bone density, pregnancy
eating disorders in female athletes
most at risk athletes are in sports that require low body fat and wear tight clothing such as gymnastics, swimming but they can impair performance and have health consequences such as fatigue, weak bones and dehydration
how to reduce the risk of eating disorders in female athletes
focus on performance, avoid regular weight/body mass checks, be educated about early signs of eating disorders and take action
iron deficiency in female athletes
common in women due to loss of iron in menstrual blood and high levels of sport and can have a negative impact on performance
bone density in female athletes
Low bone density is more common in females than males due to hormonal and dietary reasons (lack of calcium) and causes an increased risk of fractures
pregnancy in female athletes
should exercise at a reduced level (30 mins) and at a mild, aerobic level and should be avoided in excessive heat, place a strain on the neck or back, involve in a sudden change in posture, anaerobic activities
What is part of physical preparation
pre screening, skill and technique, physical fitness, warm up, stretching and cool down
pre sceening
Preventative measure that should take place before any training program that aims to detect any existing physical or medical issues that may need to be considered to prevent injury
skill and technique
correct skill and technique need to be taught to ensure the safety of the athletes and reduce the risk of injury
examples of skill and technique
A netball knowing how to catch correctly will minimise the risk of finger injuries, rugby player learning how to tackle correctly will reduce the risk of head, neck or shoulder injuries
physical fitness importance
having a good level of general fitness helps athletes cope with the demands of sport and reduce fatigue related injuries and all sports have specific fitness requirements which need to be developed to enhance safety
importance of warm up, stretching and cool down
physically prepare the body and help the body recover
warm up phases
whole body activity e.g. jogging, easy swimming or cycling, stretching and vigorous sport specific exercises
sports policy and the sports environment considerations
rules of sports and activities, modified rules for children, matching of opponents, use of protective equipment, safe grounds, equipment and facilities
importance of rules
designed to allow for safe participation, it is the players responsibility to obey the rules they are taught by their coach
examples of rules in sports and activities
yellow cards in soccer, no contact in netball, no stick above shoulder in hockey, heat rules
importance of modified rules for children
ensure safety and wellbeing and encourage participation
examples of modified rules for children
softer and lighter equipment, shorter game times or smaller fields, tee ball
importance of matching of opponents
promotes safer participation and is done through age, size and skill level depending on the sport and the demands e.g. contact sport would match by skill and possibly size
use of protective equipment
important to avoid injuries but needs to be relevant, in good condition and fit correctly
what needs to be done to ensure safe grounds, equipment
grounds should be inspected to ensure there are no hazards, goal posts should be padded, there should be adequate lighting and ventilation and equipment should be checked for faults
example of safe grounds, equipment and facilities and rules in netball
must remove jewellery, padded goal posts, court should be free of obstructions, blood rules
considerations for children athletes
Appropriateness of resistance training, thermoregulation, overuse injuries, medical conditions
conduction
When two objects are touching, heat will transfer from the warmer object to the cooler object
how to support temp regulation using convection
fans or breeze, loose clothing in hot weather and warm, wind proof clothing to reduce wind chill
convection
Air moving across the skin's surface will cool down OR heat up the body (depending on the air temperature)
how to support temperature regulation using conduction
ice vests, wet towels in hot weather, wetsuits and spray jackets (for rain) in cold weather
radiation
heat radiates from a warm object to a cooler object that are not touching
how to manage temperature using radiation
move into the shade or indoors, train during cooler times of the day, acclimatisation and wearing light clothing in hot weather and wearing warm clothes in cool weather
evaporation
water on the surface of the skin (sweat) evaporates which takes heat from the body with it
how to manage temperature using evaportation
hydration, acclimatisation and wearing breathable clothing in hot weather and saying dry in cold weather
strategies for temperature regulation
Evaporation, convection, conduction, radiation
climatic conditions
heat/humidity, cold/wind, rain, altitude, pollution
effects of heat
can lead to heat stress, heat exhaustion, heat stroke and impact cognitive function
strategies to manage heat
ice vests, slushies, stay in shade, wearing airy clothing
impact of cold
stiff and less elastic muscles, impact physiological function, chance of hypothermia
strategies to manage cold
wearing suitable clothing and dress in layers
impact of humidity
increases the chance of dehydration, increased body temperatures as it inhibits sweat evaportaion
impact of wind
increases the chance of hypothermia due to wind chill
impact of rain
can help keep the body cool in warm conditions but in cold conditions it can accelerate heat loss and also can cause slippery surfaces and impact visibility
how to manage rainy conditions
wearing a rain jacket, non slip shoes, cancel or postpone event
impact of altitude
there is less oxygen available which means muscles are not getting as much oxygen which can lead to fatigue and lethargy
how to manage altitidue
altitude training and acclimatisation which leads to the body producing more red blood cells
impact of pollution
can trigger asthma and respiratory illnesses which can hinder performance
how to manage pollution
acclimatisation, reducing intensity or cancellation of event
rehabilitation procedures
progressive mobilisation, gradual exercise (stretching, conditioning, total body fitness), training, hot and cold
aims of rehabilitation procedures
restore site so that athlete can return to competition without pain, restore optimal function, prevent recurrence of injury
graduated exercises
stretching, conditioning, total body fitness
how does stretching help rehabilitation
when an injury occurs, muscle fibres seize up and scar tissue builds, stretching helps muscle regain elasticity
progressive mobilisation
involves gradually moving the area, using gentle movements and rotations to reduce the formation of scar tissue and slowly stretches the muscles to allow for greater mobility
how does conditioning assist rehabilitation
involves the restoration of muscle strength through isometric exercises and gradually increasing resistance
how does total body fitness improve rehabilitation
due to missing training sessions, fitness levels decrease but exercise can still be performed to maintain fitness for when the athlete can return to sport
training in rehabilitation
once athletes has improved and fitness is achieved, they can gradually begin participating again, an athlete should not return to competition if they cannot undertake a full training session
use of heat and cold
cold reduces pain and swelling e.g. ice massage and heat should be applied after acute phase to increase blood flow to the area, reducing inflammation, bringing nutrients and speeding up the healing process, can also heat up the muscles and increase their elasticity prior to exercise and joint stiffness