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Sport Injury Prevention
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Ankle sprain
Balance exercises, proper footwear, and proprioceptive training
Plantar fasciitis
Arch support, calf stretching, proper foot biomechanics
Rotator cuff injury
Strength training for shoulder muscles, stretching exercises, gradual increase of throwing intensity
Groin pull
Adductor strengthening, proper stretching, and controlled agility training
Metatarsalgia
Wearing shoes with good support, maintaining a healthy weight, rest and ice
Shin splints
Proper running shoes, shock-absorbent surfaces, calf strengthening
Stress fractures
Adequate calcium and vitamin D, gradual increase in weight-bearing activities, cross-training
Tennis elbow
Strength exercises for forearm muscles, using proper equipment, adequate rest between playing
Heat exhaustion
Hydration, light clothing, gradual acclimatization
Patellofemoral pain syndrome
Quadriceps strengthening, hip and core exercises, patellar tracking
ACL tear
Plyometric training, strengthening core and leg muscles, proper technique in pivoting
Whiplash
Strengthening neck muscles, proper posture, safety equipment in vehicles
Herniated disk
Core muscle strengthening, proper lifting form, maintaining a healthy weight
Concussion
Wearing protective gear, fair play enforcement, proper technique in collision sports
Lower back pain
Core strengthening, proper lifting techniques, ergonomic adjustments
Biceps tendinitis
Shoulder stability exercises, avoiding repetitive overhead activities, proper rest
Turf toe
Proper footwear with support, avoiding artificial surfaces, taping the toe for support
Hamstring strain
Stretching and strengthening exercises, warm-ups, gradual increase in activity intensity
Achilles tendinitis
Calf stretching, proper footwear, avoiding sudden increases in training intensity
Golfer’s elbow
Forearm strengthening, proper swing technique, equipment that reduces strain
Hip flexor strain
Stretching and warm-ups, strengthening core muscles, avoiding overuse
Boxer’s fracture
Proper punching technique, using hand wraps, avoiding striking hard immovable objects
Muscle cramps
Proper hydration, balanced diet rich in electrolytes, regular stretching
IT Band Syndrome
Hip and gluteal strength exercises, proper running form, reducing overtraining
Pectoral muscle strain
Proper warm-up before exercises, resistance training, avoiding overexertion
Shoulder dislocation
Shoulder strengthening, avoidance of risky maneuvers, protective bracing if necessary
Wrist fracture
Wrist guards, balanced strength training, proper technique in falling
Meniscus tear
Leg strength training, flexibility exercises, no sudden twisting motions
Dislocated kneecap
Leg muscle strengthening, bracing or taping the knee, proper body mechanics during sports
Jumper’s knee
Quadriceps and hamstring strengthening, proper jumping technique, cushioned surfaces for training
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