Wellness Injury Prevention

Warm up and Cool Down Exercises A warm-up get the body ready for physical activity A cool-down returns the body to its normal resting state Both 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 Joints Muscle: 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 Injuries These are the most common injuries sustained during physical activities Types 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:  1 st degree: least severe; usually take 1-3 days to recover  2 nd degree: moderate to more severe; require physiotherapy treatment  3 rd degree: severe; may require surgery and rehabilitation, 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 Injuries When 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 them Types of Ligament and Joint Injuries: 1.Sprains: ◦ Occur when ligament fibers are overstretched or torn ◦ Like strains, sprains fall into 3 categories:  1 st degree: treated easily; few fibres torn  2 nd degree: more widespread; require more attention  3 rd 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 Injuries Bones bear the weight of our bodies, which means they are vulnerable to breaking Fractures: Is the medical term for a broken bone 3 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 Injuries Stress Fractures: Are tine cracks along the bone that are virtually undetectable by an x-ray Similar 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 Injuries Concussion: 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 Injuries Grading Concussions: ◦ Grade 1: classified as mild, the individual may experience some symptoms without losing consciousness. They usually disappear after 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 Injuries Hypothermia: ◦ 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 medicine Certified Athletic Therapist Physiotherapist Chiropractor Sports Medicine Specialist