injuries and rehab

• Injury Classifications

  • Acute injuries
  • Chronic injuries
  • Hard tissue injuries
  • Soft tissue injuries
  • Concussion
• How do injuries occur


  1. Overtraining

  2. Poor technique

  3. Collision / fall
• Acute Injuries


  Occur at a specific moment when there is a sudden injury
• Chronic Injuries


  Occur over a period of time, usually due to overuse of a specific action
• Causes of Chronic Injuries


  • Sudden overload in training (all or one of F,I,T)
  • Reduction of recovery time
  • Inadequate equipment / poor technique over time
  • Poor range of motion
  • Poor warm-up / cool down routines
• Hard Tissue Injuries


  Involves damage to a bone, joint, cartilage
• Types of Hard Tissue Injuries


  • Causes a fracture or dislocation / subluxation
  • Can cause internal bleeding / circulatory problems and joint instability
  • Usually hospital treatment is required
• Fractures


  A partial or complete break in a bone due to an excessive force that overcomes the bone's potential to flex
• Types of Fractures


  • Compound (open) fracture = fractured bone is open 'protrudes through the skin'
  • Simple (closed) fracture = the skin remains unbroken and therefore minimising risk of infection
• Dislocations


  The displacement of one bone from another out of their original position
• Type of Dislocations


  • Dislocation = full dislocation of a bone from its original position
  • Subluxation = a partial dislocation of a bone from its original position but causing damage to the surrounding ligaments which leaves the ligaments permanently stretched and therefore joint less stable and prone to further dislocations
• Stress Fracture


  A tiny crack in the surface of a bone caused by overuse
• Stress Fracture


  • Stress fracture in the tibia caused by long term running on the road / hard surface
• Stress Fracture


  • Main causes: Overtraining, intensity overload, wearing / holding inappropriate equipment and playing on unfamiliar surfaces
• Osteoarthritis


  Degeneration of articular cartilage from the bone surfaces within a joint, causing pain and restricted movement
• Example of Osteoarthritis

  • Osteoarthritis in the knee joint caused by long term skiing
• Osteoarthritis

  • Main causes: Breakdown and total loss of articular cartilage surrounding the bone surfaces within a joint. The joint will swell and the underlying bone will form rough bone spurs making movement painful and restricted
• Soft Tissue Injuries


  • Sprains to the ligaments
  • Strains to the tendons / muscles
  • Contusion (Bruising) due to a ruptured blood vessel
  • Haematoma (congealed blood due to a contusion)
  • Blisters (pocket of fluid forming between layers of skin)
  • Abrasions (superficial damage to the skin)
  • Concussion (traumatic brain injury)
  • Shin splints (stress on tendons at the tibia)
  • Tendinosis (deterioration of tendon's collagen)
• Sprain


  Overstretch or a tear in the ligament that connects a bone to another bone
• Sprain


  • Ankle sprain to a football player caused by a sudden twist to the ankle causing the ligaments connecting the calcaneus and talus to overstretch
• Sprain


  • Signs and symptoms: swelling, bruising, inability to bear weight
• Strain


  Overstretch or a tear in the muscle or tendon that connects a muscle to a bone
• Strain


  • A dynamic lunge to return a drop shot in badminton, causing the muscle fibres to contract to quickly resulting in overstretch and tearing the tendon / fibres
• Strain


  • Signs and symptoms: swelling, bruising, pain on movement
• Contusion


  An area of skin or tissue where the blood vessels have been ruptured (torn)
• Contusion


  • A contusion in the arm after being hit hard accidently by a badminton racket
• Rehabilitation of injury


  The process of restoring full physical function after an injury has occurred
• Stages of rehabilitation


  • Early stage
  • Mid stage
  • Late stage
• Early stage rehabilitation


  Gentle exercise to encourage damage tissue to heal
• Contusion


  • Signs and symptoms: swelling and discoloration
• Mid stage rehabilitation


  Progressive loading of connective tissue (Ligaments / tendons) & bones to develop strength
• Haematoma


  Localised congealed bleeding resulting from the ruptured blood vessel (following a severe contusion)
• Late stage rehabilitation


  Functional exercises and drills to ensure the body is ready to return to training
• Blisters


  Friction forming separation of layers of skin where a pocket of fluid forms
• Blisters


  • On the heel following friction due to ill fitted trainers
• Treatment methods


  • Stretching
  • Massage
  • Cold therapy
  • Heat therapy
  • Contrast therapy (cold & heat alternate)
  • Anti-inflammatory drugs
  • Physiotherapy
  • Surgery
• Blisters


  • Signs and symptoms: tender pocket of clear fluid (sometimes blood)
• Stretching


  The use of correct stretching techniques can increase the speed of recovery during rehabilitation
• Abrasions


  Superficial damage to the skin caused by a scraping action against a surface such as falling off a bike / sliding on a netball court
• Stretching in the acute phase (first 3 days)


  No stretching as it could cause more damage