Sports Injuries
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- Created by: z_mills1
- Created on: 23-04-15 09:51
Sports injury prevention
Proper preparation could reduce sports injuries by up to 25%
Using the right equipment
- correctly fitting/appropriate footwear
- protective equipment/clothing - support weak joints
Taping and bracing
- aids support around ligaments
- prevent ligament injuries
- taping needs to be expertly done to provide support without limiting mobility
- braces must be fully adjustable to limit movement in joints with strectched ligaments
Protective equipment
- protection from impact injuries/penetrative injuries
- helmets/mouth guards/body armour/knee pads etc.
- must be accurately fitted to be effective and meet NGB regulations
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Sports injury prevention
Clothing: keeping cool, staying warm, dealing with sweat
- important to stay warm and dry -> risk of hypothermia is significantly increased if wet and cold
- in high temperatures - important to decrease chances of heat cramps, heat exhaustion and heat stroke
- sweating is one of the body's cooling mechanisms -> wearing synthetic, microfibre-type clothing that allows sweat to 'wick' away from the body will help the performer avoid problems with overheating and discomfort
- ovoid overheating with plenty of fluids and acclimatise body by training in same temp/humidity conditions
Warm-up and cool-down
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Injury prevention and training
Strength training
- help minimise risk of injury and improve performance
- requires resistance work/body-weight exercises/isometric work and use of weights
- storng muscles reduce risk of repetitive strain injuries
Conditioning
- physical activities that prepare body for intense exercise
- must relate specifically to physical demands of activity
Core strength/stability
- developing deep trunk muscles, paraspinal muscles and pelvic floor muscles -> help to stabilise the spine
- before any movement these contract to give trunk stability -> helps control movement and transfer energy
- helps improve performance and posture -> make performer less prone to lower back injuries
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Sports injury prevention summary
- Correct recovery time/don’t over train
- Taping/elastic support/neoprene support/braces
- Conditioning/strength programme/core strength training
- Correct diet/nutrition/fluid intake/glycogen loading
- Long term athlete development programme
- Ice baths/cryotherapy chambers/hyperbaric chambers
- Massages
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Hyperbaric chambers
- Reduces pressure at injured area/reduces swelling
- Chamber delivers oxygen at high pressure
- Approximately 2.5 more times than normal/100% pure oxygen
- Haemoglobin/red blood cells fully saturated with oxygen
- Excess oxygen dissolved in plasma
- Oxygen reaches parts of body that not normally saturated
- Increased white blood cell activity at injury site
- Increased blood supply/formation of new blood cells
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Oxygen tents
- elite sports people sleep in them over night to stimulate the effects of high altitude providing a low oxygen environment
- the oxygen delpletion causes higher levels of haemoglobin which more oxygen can be extracted from the blood
- this improves athlete's ability to perform work -> more O2 available to working muscles
- they are very useful for endurance sports which require a high level of stamina
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Ice baths
- Involves sitting in ice cold water for between 5 – 20 minutes
- Causes blood vessels to tightenvasoconstriction
- Restricting blood flow to the area
- Reduces swelling/tissue breakdown/aids muscle repair
- After leaving the ice bath, area is flooded with new blood/vasodilation
- Fresh oxygen removes lactic acid (when out of the ice bath)
- Some studies suggest ice baths of limited value
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DOMS
delayed onset of muscle soreness - muscle soreness 24-48 hours after exercise
- pain is due to inflammation of muscle area; microscopic tears of muscle fibres, not clearing lactate
Causes
- very high intensity training
- not warming up poroperly
- excessive eccentric contractions
- not training progressively
How to avoid DOMS
- Active warm-up/Active warm-down/cool down/stretching
- Avoid eccentric contractions early in session
- Gradually increase intensity of workload
- Massage
- Ice baths
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