Safety Practices and Sports Injury Management

CHRISLY ADAY STEM-IO SAFETY PRACTICES AND SPORTS INJURY MANAGEMENT PHYSICAL EDUCATION EXERCISE IS GOOD FOR THE BODY, AND PROPER KNOWLEDGE & PRECAUTIONS ARE NEEDED FOR IT HEALTH EDUCATION

OVERVIEW Getting active has a lot of benefits for your health. But sometimes – particularly when people overdo it or don‘t properly train or warm up – these benefits can come at a price: sports injuries. The term sports injury refers to the kinds of injuries that most commonly occur during sports or exercise. Some sports injuries result from accidents; others are due to poor training practices, improper equipment, lack of conditioning, or insufficient warmup and stretching. The term is usually describes injuries that involve the musculoskeletal system, which include: muscles, bones, ligaments and tendons. Read on to learn more about sports injuries, safety practices and treatment, and tips for preventing them in the first place.



COMMON SPORTS INJURIES

SPRAIN Stretching or tearing of ligaments — the tough bands of fibrous tissue that connect two bones together in your joints. The most common location for a sprain is in your ankle. When a muscle is stretched too much and STRAIN tears. Generally, the muscle or tendon overstretches and partially tears, under more physical stress than it can withstand. FRACTURE A break in the bone that occurs when more force is applied to the bone than the bone can withstand. Bone fractures are often caused by falls, injury, or because of a direct hit or kick to the body. A traumatic brain injury that affects your CONCUSSION brain function. Effects are usually temporary but can include headaches and problems with concentration, memory, balance and coordination. DISLOCATION Is an injury to a joint — a place where two or more bones come together — in which the ends of your bones are forced from their normal positions. This temporarily deforms and immobilizes your joint.

RISK FACTORS FOR SPORTS INJURY

MUSCLE TIGHTNESS Tight muscles are vulnerable to strain. Daily stretching exercises will reduce athletes’ risk of muscle tightness. 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. LACK OF CARE Sometimes, serious injuries start off as small ones. Many injuries that result from overuse, such as tendonitis and stress fractures, can be recognized early by a doctor. If they’re left untreated or ignored, they can develop into a serious injury. AGE The older you grow, the more likely you are to experience an injury. Age also increases the odds that you have sports injuries that linger. New injuries may aggravate these previous injuries.

SPORTS INJURY MANAGEMENT

TSERTHE R.I.C.E.R. TECHNIQUE Following the R.I.C.E.R. technique after an injury can provide initial pain relief and help prevent any further damage. 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.

ECITHE R.I.C.E.R. TECHNIQUE Following the R.I.C.E.R. technique after an injury can provide initial pain relief and help prevent any further damage. Cooling the tissue can help reduce pain, swelling and internal bleeding. Do not apply the cold pack directly to the skin, especially if the skin is grazed, but wrap it into a towel and place it onto the injured area. Apply ice for 15-20 minutes every 2- 4 hours for up to 72 hours after injury. Extra care must be taken with people sensitive to cold (such as children) or with circulatory problems.

NOISSERPMOCTHE R.I.C.E.R. TECHNIQUE Following the R.I.C.E.R. technique after an injury can provide initial pain relief and help prevent any further damage. Compression can help to reduce bleeding and swelling. To apply the compression bandage, on clean and dry skin, overlap the bandage by a half to two thirds in a spiral bandaging technique formation. When bandaging around a joint (i.e. knee or ankle) use a figure 8 bandaging technique. Check that the bandage is not too tight. If you think it’s a fracture, make sure they can’t move the limb.

NOITAVELETHE R.I.C.E.R. TECHNIQUE Following the R.I.C.E.R. technique after an injury can provide initial pain relief and help prevent any further damage. 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. 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.

LARREFERTHE R.I.C.E.R. TECHNIQUE Following the R.I.C.E.R. technique after an injury can provide initial pain relief and help prevent any further damage. This stands for consulting your doctor or a physiotherapist. Only a specialist can make a precise diagnosis and arrange for ongoing care and treatment. A full recovery is then more likely. A doctor might ask for X-rays, ultrasounds or CT scans to diagnose the injury and plan treatment. Also, if you are unsure about the type of injury you might have, go and see a doctor.

If your sports injury looks or feels severe, make an appointment to see your doctor. Seek emergency care if the injured joint shows signs of: severe swelling and pain visible lumps, bumps, or other deformities popping or crunching sounds when you use the joint weakness or inability to put weight on the joint instability Also seek emergency attention if you experience any of the following after an injury: difficulty breathing dizziness fever Serious sports injuries can require surgery and physical therapy. If the injury doesn’t heal within two weeks, contact your doctor for an appointment.

SPORTS INJURY SAFETY PRACTICES

SPORTS INJURIES PREVENTION Anyone who has been injured before will know that the best cure is prevention. There is some general advice that you can follow in order to eliminate some risk factors. Also, make sure an old injury has completely recovered before working out again. If needed, consult your doctor or physiotherapist first before you start again.

WARM UP PROPERLY Do not start “cold”. Do some simple muscular exercises after you have been running or exercising for a while and stretch your arms and legs until you loosen up. USE THE PROPER TECHNIQUE Learn the proper way to move during your sport or activity. Different types of exercise require different stances and postures. For example, in some sports, bending your knees at the right time can help avoid an injury to your spine or hips. USE THE PROPER GEAR Make sure your shoes are comfortable, fit well and you are wearing warm, dry clothing and well fitting socks. If you need protection, or if you have weak bones, make sure ankles and knees are well protected by strapping tape or bandages. Remember to wear safety gear. Depending on the sport, this may mean knee or wrist pads or a helmet.

DON’T OVERDO IT After an injury or during recovery: Do not do too much too soon. Pace yourself and build up your strength again slowly. If you feel a twinge of pain where you have been injured before, take a break. Always give your muscles a chance to recover between workout sessions. Don't pack a week's worth of activity into a day or two. Try to maintain a moderate level of activity throughout the week. MODIFY YOUR ACTIVITIES AS NECESSARY Increase your exercise level gradually. Don’t overdo it when starting. Check out the concept of graded activity. Accept and respect your body‘s limits. You may not be able to perform at the same level you did 10 or 20 years ago.

COOL DOWN Remember to cool down after your activity. Usually, this involves doing the same stretching and exercises involved in a warmup. RESUME ACTIVITY SLOWLY Don’t be tempted to nurse your injury for too long. Excessive rest may delay healing. After the initial 48-hour period of R.I.C.E.R., you can start using heat to help relax tight muscles. Take things slowly, and ease back in to exercise or your sport of choice. DEVELOP A FITNESS PLAN Strive for a total body workout consisting of cardiovascular, strength training, and flexibility exercises. Cross-training, for example, reduces injury while promoting total fitness. This will help decrease your chances of getting injuries

BALANCING OUT YOUR WORKOUT IS KEY IN PREVENTING SPORTS INJURIES

WARM UP PROPERLY Do not start “cold”. Do some simple muscular exercises after you have been running or exercising for a while and stretch your arms and legs until you loosen up. USE THE PROPER TECHNIQUE Learn the proper way to move during your sport or activity. Different types of exercise require different stances and postures. For example, in some sports, bending your knees at the right time can help avoid an injury to your spine or hips. USE THE PROPER GEAR Make sure your shoes are comfortable, fit well and you are wearing warm, dry clothing and well fitting socks. If you need protection, or if you have weak bones, make sure ankles and knees are well protected by strapping tape or bandages. Remember to wear safety gear. Depending on the sport, this may mean knee or wrist pads or a helmet.

DON’T OVERDO IT After an injury or during recovery: Do not do too much too soon. Pace yourself and build up your strength again slowly. If you feel a twinge of pain where you have been injured before, take a break. Always give your muscles a chance to recover between workout sessions. Don't pack a week's worth of activity into a day or two. Try to maintain a moderate level of activity throughout the week. MODIFY YOUR ACTIVITIES AS NECESSARY Increase your exercise level gradually. Don’t overdo it when starting. Check out the concept of graded activity. Accept and respect your body‘s limits. You may not be able to perform at the same level you did 10 or 20 years ago.

COOL DOWN Remember to cool down after your activity. Usually, this involves doing the same stretching and exercises involved in a warmup. RESUME ACTIVITY SLOWLY Don’t be tempted to nurse your injury for too long. Excessive rest may delay healing. After the initial 48-hour period of R.I.C.E.R., you can start using heat to help relax tight muscles. Take things slowly, and ease back in to exercise or your sport of choice. DEVELOP A FITNESS PLAN Strive for a total body workout consisting of cardiovascular, strength training, and flexibility exercises. Cross-training, for example, reduces injury while promoting total fitness. This will help decrease your chances of getting injuries.

BALANCING OUT YOUR WORKOUT IS KEY IN PREVENTING SPORTS INJURIES