Physical Activity and Injury

OBJECTIVES:

List and describe some activity related physical injuries.

List some guidelines for preventing injuries during physical activity.

Explain how to apply the RICE formula to the treatment of physical injuries.

Identify different types of risky exercises.

VOCABULARY YOU SHOULD KNOW:

Biomechanical principles

Ligament

Micro Trauma

Overuse injury

Side Stitch

Tendon

COMMON INJURIES

?? What are they in your sport??

blisters strains

sprains

cuts bruises

dislocations fractures

COMMON INJURIES

skin feet

Leg muscles knees

ankles

OVERUSE INJURY

Caused by repetitive movement.

Blister most common

Shinsplints

Runners Heel

COMMON INJURIES

“Side Stitch” Pain in lower abdomen due to vigorous activity.

Press heel of hand while bending forward or backward.

Microtrauma: Micro= small

trauma = injury:

Often won’t show up on x-ray. “overuse”

PREVENTING INJURIES

How many bones?

Held together how??? Muscle contraction = body movement.

Biomechanical principles=

1) Don’t force in direction not designed to go!

Muscle contraction =

TENDONS VS LIGAMENTS

Preventing Injuries

Biomechanical principles=

1) Don’t force in direction not designed to go!

2) Movement shouldn’t over stress bones, tendons, ligaments or muscles.

3) Balance muscle development. (“antagonistic”)

PREVENTION GUIDELINES:

1) Start Slowly

2) Listen to body

3) Warm-up/Cool downs

4) Be Fit

5) Moderation

6) Dress Appropriately

R.I.C.E

R= REST

I= ICE

C= COMPRESSION

E= ELEVATION

RISKY EXERCISES/MOVEMENTS

Goes against biomechanical principles

Hyperflexion vs hyperextension

Hyper = “too much” Flexion = “to bend”

Hyperflexion is using joints in a way not intended.

RISKY EXERCISES TO AVOID

AVOID:

HyperEXTENSION

Opposite of “flexion” Opposite of “flexion”

EXERCISES TO AVOID:

Twisting motion: Friction = wear n tear on joints/tissue.

?? REVIEW QUESTIONS ??

3) How can the RICE formula be used to treat physical injuries?

2) How can you prevent injuries during physical activity?

1) What are some exercise related physical injuries?

4) What are some different types of risky exercises?