Injuries

• Warm-up

  • Releases physiological benefits
  • Increases adrenaline, heart rate, and dilates capillaries and vessels
  • Increases speed of nerve impulse, elasticity of muscle fibres, and muscle temperature
  • Increases speed and force of muscle contraction, increasing risk of injury
  • Increases synovial fluid at synovial joints, reaction time, and co-ordination
  • Decreases muscle viscosity, increases enzyme activity and speed of muscle contraction
  • Increases oxygen blood flow, decreases oxygen deficit, allows longer aerobic work
• Cool-down

  • Keeps heart rate elevated, maintains high blood flow
  • Allows oxidation of lactic acid, speeds up lactacid recovery stage
  • Helps re-saturate myoglobin stores
  • Prevents blood pooling in veins with skeletal muscle pump
  • Decreases risk of DOMS
  • Allows creatine phosphate stores to re-saturate at a faster rate
  • Allows body to return to pre-exercise state
• Stages of a warm-up (RAMP)

  1. Raise

  2. Activate

  3. Mobilise

  4. Potentiation
• Raise

  • Increases body temperature
  • Increases heart rate
  • Increases blood flow (oxygenated)
  • Increases respiration rate
  • Increases joint fluid viscosity
• Activate

  • Activates key muscle groups with exercises like glute bridges and overhead squats
  • Increases nerve impulses
• Mobilise

  • Mobilises key joints and range of motion
  • Includes movement specificity to mobilise and stabilise
  • Increases intensity and excitation
• Potentiation

  • Enhances performance through Post-Activation Potential (PAP)
  • Increases strength and power output
• Application - Badminton

  Jogging around sports hall, side-steps, high knees, heel kicks, stretching, specific drills focusing on returning to the center of the court and serving in specific areas
• Health screening - PAR-Q

  Physical Activity Readiness-Questionnaire to assess individual readiness to exercise, identify health and lifestyle issues, identify current health risks, ensure safety precautions, obtain informed consent, and track health history
• Acute injuries

  • Happen suddenly, e.g. broken bones, concussion, dislocated shoulder, ACL tear
  • Signs include sudden pain, swelling, restricted movement, bone visibly out of place
• Chronic injuries

  • Develop over time, e.g. stress fractures, shin splints, hamstring strain, Repetitive Strain Injury
  • Signs include dull ache, swelling, pain when competing or exercising
• Causes of injuries

  • Direct impact (opponent)
  • Surface
  • Violent acts/against rules
  • Improper technique
  • Overuse of area
  • Poor conditioning & inadequate strength
  • Overtraining & overuse
  • Improper techniques
  • Equipment issues
  • Environmental factors
  • Previous injuries
  • Biomechanical differences
  • Sudden increase in intensity
• Injury treatment (PRICE)

  • Protect
  • Rest
  • Ice
  • Compress
  • Elevate
• Aids to rehabilitation

  • Hyperbaric Chamber
  • Oxygen hypoxic training
  • Ice baths
  • Cryotherapy
• Injury prevention methods

  • Screening
  • Protective equipment
• Core stability

  The capacity of the muscles of the torso/trunk/central core to stabilise the body during movement and assist with maintenance of posture and balance
• Benefits of core stability

  • Enables body to withstand larger forces
  • Helps maintain good posture during movement
  • Reduces stress placed on spine, allowing more efficient movements
  • Allows all muscles to work efficiently and avoids overuse injuries caused by muscle imbalance