Injury rehab

• Cryotherapy.

  The use of cold temperatures to treat an injury.
• RICE.

  Stands for Rest, Ice, Compression, Elevation.
• How would you treat a muscle strain?

  Rest

  Ice

  Compress

  Elevate
• How can hydrotherapy help sports rehabilitation? (3)

  Takes place in warm water.

  Improves blood circulation, relieves pain, relaxes muscles.

  Buoyancy of water helps support body weight.

  Reduces the load on joints.

  Allows for more exercise than is permitted on land.

  Exercise is done against the resistance of the water to strengthen the injured area.
• How can hyperbaric chambers aid injury rehabilitation?


  Chamber is pressurised.

  Pressure increases the amount of oxygen that can be breathed in.

  More oxygen diffused to injured area.

  Excess oxygen dissolves into blood plasma and reduces swelling, stimulates white blood cell activity and increases blood supply at injury site.
• How can hydrotherapy help sports rehabilitation?

  • Hydrotherapy takes place in warm water.

  • It improves blood circulation, relieves pain and relaxes muscles.

  • The buoyancy of the water helps to support

  body weight, reducing the load on joints.

  • It allows for more exercise than is permitted on land.

  • Exercise is done against the resistance of the

  water to strengthen the injured area.
• Explain how hyperbaric chambers can aid injury rehabilitation. (4)

  • Reduces pressure at injured area/reduces

  swelling

  • Chamber delivers oxygen at high pressure

  • 100 per cent pure oxygen

  • Haemoglobin/red blood cells fully saturated

  with oxygen

  • Excess oxygen dissolved in plasma

  • Oxygen reaches parts of body that not normally saturated

  • Increased white blood cell activity at injury site
• Screening


  Used to help identify those at risk of complications from exercise, prepare performers for their sport, enhance their performance and reduce injury. It can detects problems before they occur and help them select a relevant training programme to prevent injury. However, not always accurate and can increase anxiety when athletes find out they have a problem.
• Taping


  Taping a weak joint can helpt with support and stabiity to reduce the risk of injury.

  Can be used on a muscle to provide controlled support as the muscle contracts.
• Bracing


  More substantial than taping and involves hinged supports to give extra stability to weak or previously injured muscles and joints.
• Proprioceptive training


  Hopping, jumping and balancing exercises to restore lost proprioception and teach the body to control the position of an injured joint subconsciously. E.g. sprained ankle - proprioceptive exercises on balance board.
• Strength training

  Resistance of some kind e.g. weights to prepare the body for exercise, reducing the chance of injury.
• Hyperbaric chambers


  100% pure O2 chamber so more can be breathed in and diffused to the injured area. The excess O2 dissolves into the blood plasma where it can reduce swelling and pressure at the injured area as well as both stimulate white blood cell activity and increase the blood supply at the injury site, reducing recovery time.
• Cryotherapy


  The use of cold temperatures to treat injuries e.g. RICE which has an analgesic effect and can limit pain and swelling by decreasing blood flow to the injured area. Can also help with recovery as it targets the whole body.
• List 5 injury rehabilitation methods

  Proprioceptive training

  Strength training

  Hyperbaric chambers

  Cryotherapy

  Hydrotherapy