Injury and Recovery Exercise Injuries Acute injury happens

Injury and Recovery

Exercise Injuries • Acute injury- happens suddenly • Usually realize you have an acute injury right away • Chronic injury- develops over a period of time • Sometime difficult to recognize • Muscle soreness is discomfort that happens a day or two after exercise- it is normal, not an injury!

6 warning signs of an injury • Joint pain • Tenderness • Swelling • Reduced range of motion • Muscle weakness • Numbness or tingling

Recovery and Treatment • RICE- rest, ice, compression and elevation • Help reduce swelling • Rehabilitation- process of regaining strength, endurance and flexibility • Return to activity slowly • Gradually return to the amount of exercise you were doing before the injury

Common Injuries Injury Type Description Strain Acute Sprain Acute A muscle or tendon has been overstretched or torn A ligament is stretched or torn from a joint being twisted suddenly and out of it’s normal range of motion Fracture Acute A cracked or broken bone Stress Fracture Chronic A tiny fracture that occurs because of too much exercise or bad form Tendinitis Chronic Inflammation or irritation of a tendon caused by too much exercise or bad form

Ways to protect yourself from injury • Warm up and cool down • Stretch • Don’t go to fast • Improve your form • Take a break • Wear the right clothes • Use safety equipment • Don’t exercise alone

Contusion/Bruise

Strained Bicep

Sprained Ankle

Dislocated Patella

Dislocated finger Dislocated Finger

Dislocated ankle

Dislocated elbow

Broken arm (radius and ulna)

Broken Leg (tibia)