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I PE Safety Practices and Sports Injury Management Jonathan M. Yanga 11-Corinthians

II TH What are injuries? Why is my risk at getting injured higher now that I am more active? People who engage in physical activities like sports and exercise have a higher risk of getting injured. Those who practice a sedentary lifestyle. Most of the injuries are preventable and awareness of the risk factors will help reduce the risk. Injuries are damaged tissues or organs which occur when it encounters trauma or physical force that is greater than what it can resist or absorb. Tissues and organs react to the impact and direction of the force. Tensile forces are those that act away from the center of the structure, causing a pull or stretch. Compressive forces impact the center causing it to bend or fold. Sports injuries can be classified into two: acute and chronic/overuse. The ligaments, tendons, muscles, and bones have inherent strength that helps withstand strong forces. The ability to withstand sudden or acute forces also depends on the tissues that soften the impact on the structure. Sprains, strains, fractures, dislocations, and wounds are examples of acute injuries. An excessive stretching force can cause the fibers of the ligament, muscle, or tendon to break. An overstretched ligament is called a sprain. A strain is also caused by excessive stretching that causes tears in the muscle-tendon unit. Fractures are breaks in the continuity of the bone. It usually occurs as a result of high impact forces that cause the bone to bend or twist. Dislocations are bones that are pushed out from their joint capsule.

SAFETY PRACTICES AND SPORTS INJURY MANAGEMENTIII COMMON SPORTS INJURIES Participating in one or more sports is a vital part of a healthy, active lifestyle. Being aware of some of the most common sports injuries can help reduce the risk of injury. The following most common acute injuries:

IV Strain Sprain Fracture Muscle strains are by far the Sprains are to ligaments Impact and contact sports most common of all sports- what strains are to muscles. often lead to fractures of the related injuries. Common Ligaments are the tissues bone. Fractures are an strains include pulled that connect bone to bone. inherent risk with most hamstrings, pulled groin Ankle sprains are perhaps strenuous and/or contact muscles and pulled quads. the most frequent type of sports. Wearing the Warm up and stretch before sprain among athletes. appropriate padding, engaging in strenuous warming up, working out to activity to reduce risk. keep muscles strong and flexible can reduce the risk.

V Dislocation Concussion Dislocation is an injury in Concussions occurs when a which the ends of your bones sudden impact to the head are forced from their normal causes the brain to lurch positions. The cause is inside the skull. Symptoms usually trauma from a fall, an range from headache and auto accident, or a collision dizziness to sleepiness and during contact or high-speed temporary loss of sports. consciousness.

SAFETY PRACTICES AND SPORTS INJURY MANAGEMENTVI What are the most common chronic injuries? Hong (2017) defines, “exercising and sports are good for you, but they sometimes lead to injury. Some sports injuries result from accidents while others are due to poor training practices, improper equipment or lacking of conditioning”. He added that chronic injury as the result of prolonged, repetitive motion that is particularly common in endurance sports such as swimming, running and cycling. As such, chronic injuries are often referred to as overuse injuries resulting from overusing one body area while playing a sport or exercising over a long period.

VII Stress Fracture Tendinitis Stress fracture is a fatigue Tendinopathy, also known as induced bone fracture tendinitis or tendonitis, is a caused by repeated stress type of tendon disorder that over time. Instead of results in pain, swelling, and resulting from a single impaired function. The pain severe impact.

VIII Osteoarthritis Bursitis Osteoarthritis is a chronic Bursitis is an inflammation or degenerative joint disease irritation of a bursa sac. that affects mostly middle- Bursac are filled with fluid aged and older adults. It that helps ease rubbing and causes the breakdown of friction between tissues like joint cartilage and can occur bone, muscle. in any joint.

SAFETY PRACTICES AND SPORTS INJURY MANAGEMENTIX HEAT- RELATED ILLNESSE Exposure to abnormal or prolonged amounts of heat and humidity without relief or adequate fluid intake can cause various types of heat- related illness. Children and teens adjust more slowly than adults do to changes in environmental heat. The following 3 types of heat-related illnesses:

Heat Cramps Heat Exhaustion X The mildest form of heat More severe than heat Heat Stroke illness and consist of painful cramps and results from a muscle cramps and spasms loss of water and salt in the The most severe form of heat that occur during or after body. It occurs in conditions illness, occurs when the intense exercise and of extreme heat and body's heatregulating sweating in high heat. excessive sweating without system is overwhelmed by adequate fluid and salt excessive heat. It is a life- replacement. Heat threatening emergency and exhaustion occurs when the requires immediate medical body is unable to cool itself attention. properly and, if left untreated, can progress to heat stroke.

SAFETY PRACTICES AND SPORTS INJURY MANAGEMENTXI SPORTS INJURY PREVENTION AND MANAGEMENT According to Elizabeth Quinn (2019), “whether you play sports for competition or fitness, you don't want to be sidelined with an injury. Time away from the game or in forced inactivity is something we all want to avoid. While it is impossible to prevent every injury, the American Academy of Orthopedic Surgeons says research suggests that injury rates could be reduced by 25% if athletes took appropriate preventative action”. Quinn suggested to use these general rules for injury prevention no matter what sport you play.

Be in Proper Physical Know and Abide by the XII Condition to Play a Rules of the Sport Sport Wear Appropriate The rules are designed, in Protective Gear and Keep in mind the weekend part, to keep things safe. This Equipment warrior has a high rate of is extremely important for injury. If you play any sports, anyone who participates in a Protective pads, mouth you should adequately train contact sport. You need to guards, helmets, gloves, and for that sport. It is a mistake learn them and to play by the other equipment are not for to expect the sport itself to rules of conduct. Respect the those you consider weak; get you into shape. Many rules on illegal procedures they are for everyone. injuries can be prevented by and insist on enforcement by Protective equipment that following a regular referees, umpires, and fits you well can save your conditioning program of judges. knees, hands, teeth, eyes, exercises designed and head. Never play without specifically for your sport. your safety gear

Rest Always Warm-Up XIII Before Playing Athletes with a high number Avoid Playing When of consecutive days of Warm muscles are less Very Tired or in Pain training, have more injuries. susceptible to injuries. The While many athletes think proper warm-up is essential This is a set-up for a careless the more they train, the for injury prevention. Make injury. Pain indicates a better they'll play, this is a sure your warm-up suits your problem. You need to pay misconception. Rest is a sport. You may simply start attention to warning signs critical component of proper your sport slowly, or practice your body provides. training. Rest can make you specific stretching or mental stronger and prevent injuries rehearsal depending upon of overuse, fatigue and poor your activity. judgment.

XIV THANK YOU! ^.^ PE Jonathan M . Yanga 11 - Corinthians - STAY HYDRATED!!