Safety Practices & Sports Injury Management

submitted by: Ryza Mikyla M. Oliveros HUMSS B- 11 KRASHEN Safety Practices & Sports Injury Management



Table of Contents 1 What You Should Know about Sports Injuries 2 Common Ligament Injuries 3 Risk Factors for Sports Injury 4 Sports Injury Management - RICER 5 Tips to Prevent Sports Injuries 6 Hot or cold? The temperature treatment

What You Should Know? Being physically active offers several health advantages. These advantages can sometimes come at a cost, especially when individuals overdo it or do not adequately exercise or warm up. In its widest definition, the phrase \"sports injury\" refers to the kind of injuries that are most typically sustained when participating in sports or exercising. Some sports injuries occur as a consequence of an accident, while others occur as a result of inadequate training techniques, insufficient equipment, a lack of fitness, or insufficient warmup and stretching. Even though almost any part of your body can be hurt during sports or exercise, the phrase is mainly reserved for injuries involving the musculoskeletal system, which includes your muscles, bones, ligaments, and tendons. Most sports injuries are preventable if precautions are implemented. However, while there are acute and chronic instances, most sports injuries, particularly those caused by adaptational processes or instabilities, may be adequately treated, and you will usually be able to return to your prior gratifying level of physical activity following an accident. Even better, many sports injuries are avoidable if basic measures are taken.

Common Ligament Injuries Ligaments are the connective tissues that hold one bone to another in the body. They are fibrous and slightly flexible. Because their job is to keep the bones in the right place by stabilizing the joint. They are extremely vulnerable to harm. They also influence a joint's range of motion. They are responsible for preventing your elbow from bending backwards, as well as assisting you in performing the complicated coordinated actions required for sports. Ligaments are thick connective tissue made up of collagen, a protein molecule. The tensile strength of the ligament is determined by the organization of collagen fibers. Ligaments also offer proprioceptive data to the brain, which allows a person to know where their joints are without having to look. What causes ligament injury?

Knee ligament injuries are Find out more about the most common ligament knee injuries here. injuries. Causes: Common Ligament Injuries: Twisting your knee Ankle sprains Getting hit on the knee Anterior talofibular Extending the knee too ligament injury (in the far ankle joint). Jumping and landing on a Anterior cruciate flexed knee ligament or ACL injury Stopping suddenly when (located at the back of running the knee). Suddenly shifting weight Lateral collateral from one leg to the other ligament or LCL injury Symptoms – in general: (located on the outer Pain, often sudden and side of the knee). severe A loud pop or snap during Ligament Injury the injury Symptoms: Swelling Tender or slightly A feeling of looseness in painful joints when the joint weight is placed on Inability to put weight them on the point without pain Swelling Pain Sprains are characterized as mild, moderate and severe. The severity of the injury will depend on the extent of the injury (whether a tear is partial or complete) and the number of ligaments involved. A mild sprain results when a ligament is stretched or slightly torn. Ligament injuries caused by instability can benefit from extra support provided by health supports and braces. See Elastoplast’s range of support and braces here. Always read the label. Use only as directed. If symptoms persist contact your healthcare practitioner.

Risk Factors for Sports Injury Several factors can make it more likely that you will have a muscle strain in your leg, including: 1.Muscle tightness. Tight muscles are vulnerable to strain. Daily stretching exercises will reduce athletes’ risk of muscle tightness. 2.You are not in shape. Unexercised, weak muscles are less able to withstand the stress of exercise - and are therefore more prone to injury. Do not go over your limit when running. Take it slow. 3.Muscle imbalance. Is one muscle group much stronger than its opposing muscle group? Then this imbalance can lead to a strain. This frequently happens with the hamstring muscles, which may become fatigued faster than other stronger calf muscles. 4.Muscle fatigue. Fatigue reduces the energy- absorbing capabilities of muscles, making them more susceptible to injury.

ManSapgoermtesnItnj-uRryICER Know-how: The R.I.C.E.R. Rule Applying R.I.C.E.R. to a sprain or a twist will help as a first aid measure. Sprains, mild bruises, muscular stiffness, and uncomfortable movement can all benefit from the R.I.C.E.R. rule (Rest, Ice, Compression, Elevation, Referral). What it is: R.I.C.E.R. is the gold standard and most often used formula for injury recovery. What it does: It prevents future injury to the injured body part as soon as possible. R.I.C.E.R. can assist to considerably minimize healing time if used appropriately and promptly. Act quickly: The most critical period for treating acute sports injuries is the first 24-48 hours following their occurrence. When a muscle breaks or blood vessels rupture, soft tissue injury occurs, causing the affected bodily part to expand. More swelling and oedema might result from the increase in blood volume in the region, which should be avoided.

R.I.C.E.R. step by step: R.I.C.E.R. works so well because each component functions to help limit swelling and decrease injury pain. Rest. Rest is the first line of action for any sports injury. It prevents from hurting or damaging the joint or injured body part further. Avoid movement as much as possible to limit further injury. This does not only refer to resting immediately from activity after the injury, but also for a period of time following it. Talk to your doctor or physiotherapist about the recommended time frame. Ice. Cooling the tissue can help reduce pain, swelling and internal bleeding. You can conveniently cool the injured body part using a cold Elastoplast Sport Hot/Cold Pack or Elastoplast Sport Cold Spray. Do not apply the cold pack directly to the skin, especially if the skin is grazed (also, do not use the spray in that case), but wrap it into a towel and place it onto the injured area. Leave it in place for approximately 15- 20 minutes, not more. Then reapply it after a few hours.

R.I.C.E.R. step by step: Compression. Wearing a stabilizing brace, tape or bandage will prevent additional swelling. Make sure that the bandage is not too tight. Elastoplast’s Crepe Bandage can provide support following strains and sprains, with light compression to reduce swelling. Always read the label. Use only as directed. If symptoms persist contact your healthcare practitioner Elevation. Elevating the injured body part, i.e. with a pillow, will help to reduce bleeding and swelling, as gravity will help to draw the fluid away from the injured area. Decreasing the swelling can also decrease pain. In lower limb injuries, you should try to keep the ankle above the level of the hip. Upper limb injuries can be elevated by use of a pillow or sling. For the first 48 hours try to elevate the injured limb for as long as possible. Referral. This stands for consulting your doctor or a physiotherapist. Only a specialist can make a precise diagnosis and arrange for ongoing care and treatment. Also, if you are unsure about the type of injury you might have, go and see a doctor! Please keep in mind that the advice given on this page is no substitute for a medical examination and diagnosis.

TSipposrttos PInrejuvreinets Tips to Prevent Sports Injuries How to prevent re-injury: Those who have been injured before knows that prevention is the best remedy. In order to avoid these risk factors, you can follow some general guidelines. Additionally, before you start working out again, be sure an earlier injury has entirely healed. Before you begin again, consult your doctor or physiotherapist if necessary.

Tips for prevention 1.Make sure you warm up appropriately. Do not begin \"cold.\" After you've been jogging or exercising for a bit, stretch your arms and legs and do some easy muscular exercises (see our video library). 2.Make use of the appropriate tools. Make sure your shoes are comfortable and fit properly, and that you're dressed warmly and dryly with well-fitting socks. If you require extra protection or have weak bones, use strapping tape or bandages to secure your ankles and knees. 3.Do not overwork yourself after an injury or while recovering. Pace yourself and gradually regain your strength. Take a pause if you feel a pang of discomfort where you've previously been wounded. 4.Always allow your muscles to rest in between training sessions. Do not try to cram a week's worth of activities into a single day or two. Throughout the week, try to maintain a moderate level of exercise. 5.Gradually increase your workout level. When you're just starting out, don't overdo it. Examine the idea of a graded activity. Accept and appreciate the limitations of your body. You might not be able to perform at the same level as you could ten or twenty years ago. Change your activities as needed. 6.Always remember to put on your safety equipment. This might include knee or wrist pads, as well as a helmet, depending on the sport. 7.Make an effort to do a total-body workout that includes aerobic, weight training, and flexibility exercises. Cross-training, for example, helps to prevent injury while also increasing overall fitness.

temHpoetraotrurceoltdr?eaTthmeent Even in general orthopedics, cold packs and heat pads are among the most regularly utilized for sports injury care. So, when it comes to your sports injury, should you utilize ice or heat? How long should the ice or heat treatments be applied? Cold Treatment After injuries such as ankle sprains, cold packs are frequently employed. Early and frequent use of a cold pack during the first 48 hours will assist to reduce swelling. Swelling surrounding an injury might make it difficult to regulate discomfort. Chronic diseases, such as overuse injuries in sports, may also benefit from cold treatments. Cool the affected region after activity to help decrease inflammation in this scenario. Always allow a chronic injury to calm down before engaging in physical exercise. Both the Elastoplast Sport Hot/Cold Pack and the Elastoplast Sport Cold Spray can be used to cool the wounded region and minimize swelling and discomfort.

temHpoetraotrurceoltdr?eaTthmeent Carefully read the label before using anything. Only use the product as indicated. If your symptoms don't go away, see a doctor. Heat Treatment Heat treatments are used to assist relax and loosen tissues, as well as promote blood flow to the affected area, in chronic illnesses. Before engaging in activities, employ heat treatments for chronic diseases such as overuse injuries. Heating tissues using a heat pad is a simple way to alleviate pain and stiffness, as well as reduce muscular spasms and promote mobility. The heat sensation will develop within 30 minutes and can last up to 8 hours, helping to relax tight and cramped muscles. Self-adhesive Elastoplast Therapeutic Heat Pads are a convenient way to achieve this: the heat sensation will develop within 30 minutes and can last up to 8 hours, helping to relax tight and cramped muscles. Always read the label before using something. Only use as indicated. If your symptoms don't go away, see your doctor.