A2 PE

Injuries and Rehab

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

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.

Unavoidable?

• With each of the injuries you’ve listed, decide whether they are avoidable or unavoidable.

• Try to think of reasons why.

• Avoidable • Unavoidable

Prevention……..

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?

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

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

Weather appropriate clothing

• Keep warm & dry • Keep cool

Bracing and TapingCan be used to prevent ligament injuries

Support weak joints

Core strength/core stability training

• Development of deep muscles

• Give stability to the body

• Prevent injury

Types of injury

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.

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.

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.

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.

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.

Importance of warm-up and Cool down

Work sheet

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.

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.

Overtraining – children

• Not mini-adults• Bodies still developing• Osgood-schlatter’s disease

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.

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.

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

Compression clothing

Recovery His supportive mate!

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

Treatment of injuries

R.I.C.E.• REST• ICE• COMPRESSION• ELEVATION

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

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

Oxygen tents

• But little research to support claims of benefits from hyperbaric chambers or oxygen tents

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

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

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)

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