methods of rehab and prevention

• screening


  used to identify those at risk of complications from exercise

  detects problems before any symptoms occur

  • CRY heart screening - encouraged by most NGBs

  also identifies muscular skeletal condition of athlete which can highlight any past or current injuries

  can assess muscle imbalances

  -aren't 100% accurate so may miss problems
• protective equipment


  wearing the correct equipment can reduce injuries:

  • football - ankle and shin pads
  • rugby - scrum cap, gum shield
  • cricket - batting pads, helmet, gloves

  should meet NGB regulations and need to fit correctly
• Proprioceptive training


  using a system of receptor nerves located in muscle joints and tendonds

  for smooth and coordinated moment, the brain needs accurate knowledge of arm and leg position

  after an injury proprioception is impaired
• strength training


  uses a form of resistance

  prepares the body for exercise

  free weights have to be controlled as they're lifted, muscles have to stabilise weight as well as lift it

  machine weights - machines have a lot of control so in early stages of injury, focus can be on improving strength

  body weight - core like the plank

  TheraBand - latex, have different strengths
• hyperbaric chambers


  reduce recovery time for an injury

  100% pure oxygen, pressure increases the amount of O2 that can be breathed in so more can be diffused to the injured area

  excess O2 dissolves into the blood plasma where it can reduce swelling and stimulate white blood cell activity
• cryotherapy


  use of cooling to treat injurise

  muscle strains - RICE

  ice baths - form of cryotherapy but are sued fro recovery after exercise

  cryogenic chambers are used to reduce pain and inflammation. chambers are cooled with liquid nitrogen to keep temperatures below -100C

  can remain in the chamber for up to 3 minutes
• hydrotherapy


  takes place in warm water and is used to improve blood circulation, relieve pain and relax muscles

  water heated to 35-37 degrees, increases blood circulation

  water buoyancy supports body weight to reduce load on joints
• compression garments have been used in medicine for a long time to try and improve blood circulation. helps remove blood lactate removal and reduce inflammation and symptoms of DOMs
• a sports massage can prevent or relieve soft tissue injury. regular exercise can result in a build up of tension placing stress on the joints, ligaments and tendons. increasing blood flow will repair any damahe
• foam rollers release tension and tightness in muscles as well as between muscles and fascia. it improves the mobility at the joint and prevents injury using body weight
• cold therapy targets aches and pains. cooling of surface of skin using ice is pain release and cause vasoconstriction of blood vessels which decreases blood flow and reduces bleeding or swelling
• ice baths can be used after a session for 5-10 minutes. cold water causes blood vessels to tighten and drains blood out the legs so lactic acid also gets taken away.