injury prevention

• non-modifiable intrinsic risk factors 


  
  

  • age -> growth plates are common injury sites in young people, bone deterioration with age increases risk in older people
  • sex -> anatomical variations stress different areas in males and females e.g. females are more prone to ACL injuries
  • anatomy -> poor posture or misalignment of the body e.g. leg length discrepancy can increase injury risk
  • previous injuries -> inadequate rehabilitation from a previous injury increases the risk of a future injury
• modifiable intrinsic risk factors 


  • nutrition
  • ineffective warm up -> muscles and joints aren't prepared for activity
  • poor preparation -> factors such as lack of sleep and dehydration can promote the onset of fatigue
  • strength -> muscle strength imbalance between antagonistic pairs can cause injuries
  • flexibility -> inappropriate flexibility levels can limit range of motion at joints e.g. causing sprains and strains
  • skill level -> a lack of experience may cause incorrect technique to be used
  • technique -> poor technique can increase injury risk e.g. incorrect throwing actions
• intrinsic risk factors 


  risks or forces from within the body
• extrinsic risk factors 


  risks or forces from outside of the body
• non modifiable extrinsic risk factors 


  • surface -> interaction between the athlete and surface can cause injuries e.g. running on hard ground increases risk of shin splints
• modifiable extrinsic risk factors 


  • poor coaching -> may lead to learning incorrect technique which present a greater injury risk
  • equipment -> appropriate equipment reduces strain and can protect against traumatic injuries
  • training -> excessive workload can cause injury
• warm up 


  an effective warm up is performed to increase body temperature and prepare an athlete physiologically and psychologically for exercise to minimise risk of injury and maximise performance

  • should last between 20 and 45 minutes
  • gradually increase in intensity
  • have 3 stages
• warm up stages 


  1. heart rate raising activity to increase temperature, blood flow, heart rate and breathing frequency
  2. stretching and mobility exercises to lubricate and mobilise joints, and increase elasticity in connective tissues
  3. sport specific drills to activate neural pathways and rehearse movement patterns
• Physiological implications of a warm up 


  • increases heart rate -> to increase oxygen
  • vascular shunt -> to increase blood flow to muscles
  • increases respiratory rate -> to increase volume of oxygen for gaseous exchange
  • increase muscular elasticity -> to reduce injury risk and DOMS
  • activate neural pathways
  • increase enzyme activity
  • improve motor unit recruitment
  • improve oxygen utilisation = release oxygen more easily
• cool down 


  a process of active recovery performed to maintain heart rate, blood flow and metabolic activity to aid the removal of waste products

  • lasts 20 - 30 minutes
  • gradually decreases in intensity
  • has 2 stages
• cool down stages

  1. moderate intensity exercise around 45 - 55 % of VO2 max -> to maintain heart rate = removes waste products
  2. stretching exercises -> to reduce muscle tension, increase muscle relaxation and gradually decrease muscle temperature
• DOMS


  = delayed onset of muscle soreness

  pain and stiffness felt in the muscle which peaks 24-72 hours after exercise and is associated with eccentric muscle contractions