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?? strains blisters sprains cuts bruises fractures dislocations

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. Micro= small trauma = injury: Microtrauma: 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 ?? 1) What are some exercise related physical injuries? 2) How can you prevent injuries during physical activity? 3) How can the RICE formula be used to treat physical injuries? 4) What are some different types of risky exercises?