sports injuries 2013
TRANSCRIPT
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A2 PE
Injuries and Rehab
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Learning Outcomes
• Discuss which injuries can occur in sports and exercise
• Explain reasons why injuries may occur
• Describe methods to avoid injuries and aid recovery
• Define DOMS and explain how it affects a sports person’s performance
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Injuries• Injuries are part
and parcel of playing sport or taking part in exercise.
• Choose two sports of your choice and list as many possible injuries that may occur in those sports.
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Unavoidable?
• With each of the injuries you’ve listed, decide whether they are avoidable or unavoidable.
• Try to think of reasons why.
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• Avoidable • Unavoidable
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Prevention……..
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Injuries
• Current studies suggest that 25% of injuries could be avoided if the athlete and their trainers took precautions against them.
• What basic precautions can different sports people take?
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Specialist Equipment
• In pairs, choose two sports and list all the specialist equipment you can which is designed to reduce or prevent injuries in these sports.
• 5 minutes
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Protective equipment….
• Include in this shoes/boots
• Ill-fitting shoes problem – skin splints. Hip injuries, achilles issues, runner’s knee, blisters etc
• Need to grip floor but not restrict movement so injury occurs
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Weather appropriate clothing
• Keep warm & dry • Keep cool
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Bracing and TapingCan be used to prevent ligament injuries
Support weak joints
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Core strength/core stability training
• Development of deep muscles
• Give stability to the body
• Prevent injury
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Types of injury
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Soft Tissue Injuries• Any injury to muscle, skin,
connective tissue or cushioning tissue.
• Tears, strains, contusions (bruises), sprains, tendonitis, etc.
• Most often, rest over a few weeks is enough to repair. More serious injuries can require surgery.
• Most common: knee – patella tendon and worn cartilage.
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Hard Tissue Injuries• Broken bones, fractures
and some dislocations.• Several types of
fracture, from hairline to compound.
• Dislocations that occur due to broken bones are hard tissue, whereas if it’s due to a ligament tear it’s a soft tissue injury.
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Overuse and Malalignment
• Most injuries can be attributed to an already existing problem, either a weakness in a muscle or joint, or a smaller injury elsewhere on the body.
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Incorrect Preparation
• 35% of injuries in the Premier League occur in the first 10 minutes of the second half.
• Why?• Players spend 15 minutes sat down
and are then expected to perform at the highest level straight away.
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Incorrect Preparation
• Several football clubs have experimented with having cycling machines in the dressing room at halftime and at the side of the pitch during the game to allow players to keep their heart rate and breathing rate at a ‘working’ level.
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Importance of warm-up and Cool down
Work sheet
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Overtraining• Overtraining Symptoms –• Deep muscle soreness • Small nagging injuries that could turn into
major injuries• Difficulty in raising HR to training level• Loss of appetite• Recurrent sore throat, depressed immune
system• Interrupted sleep patterns.
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Overtraining Prevention• Allow recovery time – at least two
straight days during a training programme
• Good nutrition – always restore glycogen levels immediately after training
• Stop training if ill• Periodise your year into hard training
and lower level training periods.
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Overtraining – children
• Not mini-adults• Bodies still developing• Osgood-schlatter’s disease
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DOMS
• Delayed Onset of Muscle Soreness• How do you feel the day after a
strenuous training session or a match?• During physical exercise, the muscle
fibres get torn and damaged.• Over the next 24-48 hours (depending
on the type of training and the intensity) the muscles will feel sore and tight as they repair themselves.
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DOMS
• Mostly occurs with hypertrophy or strength training due to the eccentric contractions that occur with these training methods.
• Whilst not an injury in itself, if not given time to recover and rest, this muscle can easily become overtrained.
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Speeding up Recovery• Nutritional methods such as specific
supplementation (protein, glutamine, etc.) can help
• Eating within 30min – Carbs (mix of High GI/Low GI) and Protein – replenish energy stores
• Massage – keeps blood circulation (same action as muscular pump), more oxygen to area and encourages movement of lactic acid out
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Compression clothing
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Recovery His supportive mate!
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Ice Baths• The theory is that the body thinks it’s
under attack causing it to:– Constrict the veins and arteries in the
limbs– This forces the blood from the extremities
back into the body– The blood takes with it excess lactate and
waste products allowing the muscles to recover much quicker.
– Reduces swelling from micro-tears in muscles
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Treatment of injuries
R.I.C.E.• REST• ICE• COMPRESSION• ELEVATION
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Hyperbaric Chambers• The theory is that the more
oxygen that can be taken into the body the more that will be diffused to an injured area.
• A method of making the body take in more oxygen is to train lightly in a Hyperbaric Chamber – a pressurised chamber which contains more oxygen than is present in the normal atmosphere
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Hyperbaric Chambers
• Similar to the use of an oxygen tent, the excess oxygen seems to allow the recovery of injuries and the dissipation of lactate much quicker than ‘normal’ methods
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Oxygen tents
• But little research to support claims of benefits from hyperbaric chambers or oxygen tents
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Cryotherapy
• Using cooling measures to treat chronic and acute injuries
• Chamber cooled with liquid nitrogen -110oC• Only there a few minutes• Protected from frostbite by socks, gloves and mouth
and ear protection (and a swim costume)• Relief lasts 6-8 hours
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Specialised support following injury• No longer do nothing all way through
recovery – rehab stage – get going….• Core-strength training• Water-based training• Physiotherapy and sports massage• Proprioceptive retraining – coordination of
balance and joint positioning senses – balance board, hopping, balance drills
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Task
• What do you understand by the term DOMS? (3 marks)
• How do hyperbaric chambers help in the rehabilitation of sports injuries? (3 marks)
• How does an ice bath help a performer to recover? (3 marks)
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Learning Outcomes
• Discuss which injuries can occur in sports and exercise
• Explain reasons why injuries may occur
• Describe methods to avoid injuries and aid recovery
• Define DOMS and explain how it affects a sports person’s performance