Injury Prevention & Rehabilitation Revision

Define acute and chronic injuries and provide a sporting example for each. (4) Acute - have a short onset period, they happen fairly rapidly, and are caused by a specific moment. E.g. twisted ankle in netball Chronic - develop in a slow manner over a longer period of time. Are longer lasting or constantly recurring. E.g. Tennis elbow

Define the terms sprain and strain, providing an example of each. (4) Sprain - ligament injury caused by a wrenching or twisting action (e.g. a twisted ankle) Strain - pulled or torn muscle (e.g. pulled hamstring) State two other types of soft tissue injury. (2) Torn cartilage Haematoma Cuts and abrasions

State and describe 3 ways in which a performer can reduce their chances of injury. (6) Joint support – use of tape to support weaker joints and prevent ligament damage Protective equipment – suitable for the sport (e.g. shinpads for football) Suitable footwear – prevents range of injuries such as shin splints and Achilles tendonitis. Footwear must provide correct level of friction. Training / conditioning - exercises aimed to achieve balanced muscle strength and stability at joints. Core strength training. Technique – incorrect technique can lead to injury.

What advice would you give to a sportsman looking to buy suitable footwear to minimise their risk of injury. (6) Shoes that don’t fit properly can cause shin splints, hip injuries, lower back pain, Achilles tendonitis, blisters, runner’s knee. Footwear also needs to provide sufficient friction against the playing surface. Need to consider: Shoe size Arch of the foot Gait analysis How the individual runs. Are they: Neutral (Normal pronation) Pronated Supinated.

Describe the immediate treatment for soft tissue injuries. (6) Protection - Prevent further impact on the injured area. Optimal Loading - Prevent excessive force through injured area (body weight). Ice - Apply ice to injured area to reduce pain and swelling. Compression - Use cling film with the ice, or specific clothing, to apply pressure and restrict swelling. Elevation - Raise the injured area above the heart to assist the removal of swelling.

Name 4 methods which can be utilised to assist in the recovery from training. (4) Complete rest Ice baths / cryotherapy Nutrition / hydration Light aerobic exercise Stretching Massage Contrast showers Hyperbaric chambers Oxygen tents Compression clothing

Explain what is meant by the term ‘kinetic chain’ (3) A weakness in one area can cause an injury in another. Injuries to limbs are often caused during explosive movements when there is an imbalance or biomechanical deficiency. If rehabilitation focusses solely on the injured area, it is likely that the injury will reoccur.

What are the potential benefits of compression clothing in the recovery from training? (4) increases venous return reduces exercise induced muscle damage (EIMD) accelerates recovery processes removes lactic acid faster increases muscle oxygenation