WellnessInjury Prevention

Warm up and Cool Down ExercisesA warm-up get the body ready for physical

activityA cool-down returns the body to its normal

resting stateBoth a warm-up and cool-down can help reduce

injuries as well as lessen discomfort felt after physical activity

Examples of Warm-ups: light jog, dynamic stretching, light bike on stationary bike, jogging in one spot

Examples of Cool-downs: static stretching, walking, light jog (cool-downs can be the same as warm-ups just done in a shorter amount of time)

Muscles, Tendons, Ligaments and JointsMuscle: a tissue composed of fibers that

when contracted  produces movement in the body.

Tendons: is a fibrous connective tissue which attaches muscle to bone.

Ligaments: are a form of connective tissue that attach bone to bone. Example: Anterior Cruciate Ligament (ACL)

Joints: The area where bones connect and are held together by ligaments and muscles

Muscle and Tendon InjuriesThese are the most common injuries

sustained during physical activitiesTypes of Muscle and Tendon Injuries:

1. Strains: are caused by twisting or pulling a muscle or

tendon. They can either be acute or chronic Acute: appear suddenly and can be sever. Occur

in contact sports or when improperly lifting heavy objects

Chronic: occur over an extended period of time. Usually result from prolonged overuse and repetitive movement of the muscle/tendon

Muscle and Tendon Injuries◦ Strains fall into 3 categories or severity:

1st degree: least severe; usually take 1-3 days to recover 2nd degree: moderate to more severe; require

physiotherapy treatment 3rd degree: severe; may require surgery and

rehabilitation, 6-12 months to fully recover

2. Delayed Onset Muscle Soreness (DOMS)◦ DOMS is the feeling of muscle pain 1-2 days after

exercise◦ Is a result of tearing deep within the muscle fibres◦ The amount of soreness depends on the activity

performed and the intensity◦ Important things to know about DOMS:

Swealling can occur in and around a muscle Can be minimized by proper warm-up/cool-down

Muscle and Tendon Injuries

3. Tendonitis◦ Is the inflammation of a tendon caused by

irritation due to prolonged or abnormal use◦ Most tendonitis can be avoided with proper warm-

ups, and rest.◦ Symptoms may include:

Pain/tenderness on the tendon near or around a joint Stiffness and pain on the tendon (restricts the

movement) Mild swelling, numbness or a tingling sensation at the

joint

◦ Treatment involves: rest, cold and heat therapy casts and splints

Ligament and Joint InjuriesWhen ligaments are pulled to their limit

they will tear, damaging their fibres. The severity of the tear depends on the

amount of force placed on themTypes of Ligament and Joint Injuries:

1. Sprains:◦ Occur when ligament fibers are overstretched

or torn◦ Like strains, sprains fall into 3 categories:

1st degree: treated easily; few fibres torn 2nd degree: more widespread; require more attention 3rd degree: may require surgery to reattach the

ligament to the bone; entire ligament is usually torn

Ligament and Joint Injuries

2. Dislocation and Separations:◦ Dislocations occur when a bone is

displaced from its joint◦ Often caused by collisions or falls◦ Common in finger and shoulder

joints◦ Separations are when ligaments

are torn and the bones separate from one another as a result

◦ Most common occurs where the collar bone is attached to the shoulder blade

Bone InjuriesBones bear the weight of our bodies, which

means they are vulnerable to breakingFractures:Is the medical term for a broken bone3 types of fractures:

◦ Simple fracture: occurs when a bone doesn’t split apart of break the skin, but a slight break or crack can be seen on x-ray

◦ Compound fracture: occurs when the bone breaks into separate pieces; usually the result of a hit or fall

◦ Comminuted fracture: occurs when the bone has been shattered into many pieces.

Bone Injuries

Shin Splints:Are the result of

the tearing of the connective tissue between the tibia and fibula along the front shaft of the shin bone.

Bone InjuriesStress Fractures:Are tine cracks along the bone that are

virtually undetectable by an x-raySimilar pain to a shin splint and take a long

time to heal

Both stress fractures and shin splints have the same main causes: going from small to large amounts of physical activity with little rest, running or jogging on hard surfaces, and using inappropriate/worn out shoes

Head InjuriesConcussion: Occurs when the brain

hits against the skull causing nerve damage and bruising from bleeding blood vessels

Symptoms:◦ Nauseous◦ Dizzy/light-headed◦ Difficulty remembering◦ Headaches◦ Blurred vision◦ Mumbled/slurred speech◦ Difficulty concentrating◦ Feeling unlike your normal

self or “out of character”◦ Feeling overly tired

Head InjuriesGrading Concussions:

◦ Grade 1: classified as mild, the individual may experience some symptoms without losing consciousness. They usually disappear after 10-15 minutes

◦ Grade 2: individual does not lose consciousness but symptoms last long. Participation in the activity must stop immediately to prevent further injury

◦ Grade 3: most severe; results in unconsciousness. Seek medical attention immediately even if the person regains consciousness.

Post-Concussion Syndrome:Occurs when concussions don’t adequately heal

after the injury

Weather Related Injuries Heat cramps:

◦ caused by dehydration through sweating◦ Symptoms: seizing up of muscles in legs/abdominal area, dark

yellow urine, feel dizzy/light headed, mouth becomes dry and sticky

Heat exhaustion:◦ Occurs when we exercise in hot, humid environments without

drinking enough fluids◦ Is more serious than heat cramps◦ Symptoms: slow short breaths, weak pulse, shivering, clammy

skin Heat stroke:

◦ Occurs when we exercise in hot, humid environments◦ Our body stops sweating and our body’s core temperature

increases◦ Life-threatening and require immediate medical attention◦ Symptoms: high body temperature, clammy skin, possible loss

of consciounsess

Weather Related InjuriesHypothermia:

◦ Occurs when our body’s core temperature drops below normal levels

◦ Symptoms: chills, confusion, slow movement, poor coordination

◦ Prevention: wear appropriate clothing for cold days, ensure that the clothing is dry.

Frostbite:◦ Appears on unprotected fingers, toes and ears◦ When frostbite sets in, the affected are becomes

frozen.◦ Some cases may require amputation◦ Symptoms: mild frostbite shows up as grey or yellow

patches on the skin; advanced forms appear brown and the area will have a tingling feeling.

Career’s in sports medicineCertified Athletic TherapistPhysiotherapistChiropractorSports Medicine Specialist