Physical Activity and Injury OBJECTIVES List and describe

Physical Activity and Injury

OBJECTIVES: List and describe some activity related physical injuries. l List some guidelines for preventing injuries during physical activity. l Explain how to apply the RICE formula to the treatment of physical injuries. l l Identify different types of risky exercises.

VOCABULARY YOU SHOULD KNOW: l Biomechanical principles l Ligament l Micro Trauma l Overuse injury l Side Stitch l Tendon

COMMON INJURIES l l ? ? What are they in your sport? ? blisters l l cuts l dislocations strains l l sprains bruises l fractures

COMMON INJURIES l skin l l feet Leg muscles l l ankles knees

OVERUSE INJURY l Caused by repetitive movement. l Blister most common l Shinsplints l Runners Heel

COMMON INJURIES l “Side Stitch” Pain in lower abdomen due to vigorous activity. Press heel of hand while bending forward or backward. l Micro= small trauma l Microtrauma: = injury: l Often won’t show up on x-ray. “overuse”

PREVENTING INJURIES l How many bones? l Held together how? ? ? l Muscle contraction = body movement. l Biomechanical principles= 1) Don’t force in direction not designed to go! l Muscle contraction =

TENDONS VS LIGAMENTS

Preventing Injuries l 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: l 1) Start Slowly l 2) Listen to body l 3) Warm-up/Cool downs l 4) Be Fit l 5) Moderation l 6) Dress Appropriately

R. I. C. E l R= REST l I= ICE l C= COMPRESSION l E= ELEVATION

RISKY EXERCISES/MOVEMENTS l Goes against biomechanical principles l Hyperflexion vs hyperextension l Hyper = “too much” l Hyperflexion is using joints in a way not intended. l Flexion = “to bend”

RISKY EXERCISES TO AVOID

AVOID:

Hyper. EXTENSION l Opposite of “flexion”

EXERCISES TO AVOID: l Twisting motion: Friction = wear n tear on joints/tissue.

? ? REVIEW QUESTIONS ? ? l 1) What are some exercise related physical injuries? l 2) How can you prevent injuries during physical activity? l 3) How can the RICE formula be used to treat physical injuries? 4) What are some different types of risky exercises? l