4.3 Injury prevention and rehabilitation of injury

AQA A-Level PE

Acute injury

sudden injury caused by a specific impact or traumatic event where a sharp pain is felt immediately

chronic injury

injury that occurs after playing sport or doing exercise for a long time

fractures

break or crack in bone

Simple or closed is a clean break that does not penetrate skin or damage surrounding tissue

Compound or open fracture where soft tissue or skin has been damaged

discolation

ends of bones are forced out of position

Occurs at joint and is very painful

strains

pulled or torn muscle

Strain occurs when muscle fibres are stretched too far or tear

sprains

ligaments (bands of tissue around joints that connect bone to bone) are stretched too far

achilles tendinitis

tendonitis causes pain and inflammation of tendon

Achilles tendon is located at the back of the ankle and is largest

Connects gastrocnemius to heel bone

stress fracture

more common in weight bearing bones of legs, often when there is an increase in amount of exercise or intensity of an activity rises

When muscles become fatigued and so no longer able to absorb added shock of exercise

Fatigue muscle transfers stress overload to bone and results in tiny crack

tennis elbow

muscles attached to elbow that are used to straighten wrist

Muscles and tendons become inflamed and tiny tears occur on outside of elbow

Repeated stress on elbow through overuse of muscles and tendons

screening

help identify those at risk of complications from exercise, prepare performers for their sport, enhance performance and reduce injury

Detect early problems before symptoms

Can save lives

Musculoskeletal condition measured by screening past or current injuries to prevent further injury

Not always 100% accurate and may suggest a problem that’s not there or miss problem

This can create anxiety

protective equipment

reduce injury

flexibility training

active stretching when a stretched position is held by contraction of agonist muscle

Passive stretching by using an external force

Static stretching by holding a stationary position for 30 seconds or more

Ballistic stretching by swinging or bouncing movements to push body even further `

taping or bracing

help to support stability and reduce risk of injury of a weak joint

Kinesiology tape on muscles applied directly to skin to provide controlled support as expands as muscle contracts

Proprioceptive training for injury rehab

restore lost proprioception and teach body to control position on an injured joint subconsciously

Easily accessible

strength training for injury rehab

resistance - weight machines, free weights or body weights to prepare body for exercise and reduce change of injury

hyperbaric chambers

reduce recovery time for an injury

Pressurised and there is 100% pure oxygen

Pressure increases amount of oxygen that can be breathed in so more diffused into injured area

Excess oxygen dissolves into blood plasma where can reduce swelling and pressure to stimulate white blood cell acidity and increase blood supply at injury C

cryotherapy

use of cold temperatures to treat injuries

Analgesic effect and can limit pain and swelling by decreasing blood flow to injured area

hydrotherapy

warm water and is used to improve blood circulation, relieve pain and relax muscles

Heated to 35 degrees which increased circulation

Buoyancy supports body weight so less load

compression garments

improve blood circulation and prevent medical problems such as DVT

massage

prevent or relieve soft tissue injuries

Increase blood flow to soft tissue so more oxygen and nutrients can pass through to help repair any damage

Removal of lactic acid

Stretching soft tissue to reliever tension and pressure

Breakdown of scar tissue d

foam rollers

release tension in muscle, between muscles and fascia

Prevent injury and improve mobility c

Cold therapy

useful after intense exercise where it can target any minor aches and pains

Cooling surface of skin using ice gives pain relief and causes vasoconstriction of blood vessels, decreasing blood glow and reducing any bleeding

ice baths

5 - 10 minutes

Cold water causes blood vessels to constrict and reduce blood flow

When leaving, legs vasodilate, filling with new cells

Blood that leaves takes lactic acid

sleep

deepest part is non REM sleep

Brain waves at slowest and blood flow is directed away from brain towards muscles to restore energy and repair damage

If sleep is too short, recovery is cut short

8-9 hours sleep

nutrition

exercise depleted glycogen stores so need to be replenished

Replenished during first 20 minute window after exercise cam enhance performance next day