1. Types of Injuries Most injuries are either: Soft Tissue Injuries, or Soft Tissue Injuries, or Bone and Joint Injuries. Bone and Joint Injuries.

2. Types of Injuries Can vary from simple to very severe!! Winding, Winding, Simple cut or graze, Simple cut or graze, Blisters, Blisters, Bruises, Bruises, Muscle, Tendon & Ligament injuries, Muscle, Tendon & Ligament injuries, (RICE) (RICE)

3. RICE Rest Rest Ice Ice Compression Compression Elevation Elevation

4. RICE The purpose of the RICE routine is to reduce pain, swelling and bruising around an injured part, and speed up the healing process. When bones, joints, ligaments, muscles or tendons get damaged, the blood vessels around them get damaged too.

5. RICE The blood leaks into the surrounding tissue, causing pain, swelling and bruising. The leaked blood also slows down healing. RICE works by reducing the amount of blood that leaks.

6. Rest Movement keeps the blood leaking, so stay still.

7. Ice Place an icepack around the injured part for 20-30 minutes. The cold makes the blood vessels constrict, (get smaller) and this reduces internal bleeding and pain.

8. Compression Bandage the injured part firmly (but not tightly) using a crepe bandage. This also reduces internal bleeding. If the bandage is too tight, it will restrict the blood circulation.

9. Elevation Support the limb in an elevated (raised) position. This reduces blood flow to the limb because the blood has to flow against gravity.

10. When to use (or not use) RICE Use RICE for: Use RICE for: - minor strains and sprains. - bruising from collision or fall. Do NOT use RICE for fractures or dislocations. These should be moved as little as possible. Do NOT use RICE for fractures or dislocations. These should be moved as little as possible. Really bad – Ambulance or Hospital!! Really bad – Ambulance or Hospital!!

11. Soft Tissue Injuries These are injuries to any body part other than bone. These account for over 90% of all sports injuries. There are two types of soft tissue injuries: Open wounds- blood escaping. Open wounds- blood escaping. Closed wounds- no external bleeding. Closed wounds- no external bleeding.

12. Create a table Open Wounds (3) Type, Causes, Treatment. Type, Causes, Treatment. Closed Wounds (6) Type, Causes, Symptoms, Treatment. Type, Causes, Symptoms, Treatment.

13. Cuts and Grazes Contact with hard objects or surfaces. Contact with hard objects or surfaces. Application of pressure raising affected area. Application of pressure raising affected area.

14. Blisters Repeated rubbing of skin. Repeated rubbing of skin. Clean and apply antiseptic cover with sterile dressing. Clean and apply antiseptic cover with sterile dressing.

15. Chafing Ill-fitting clothing. Ill-fitting clothing. Remove source of irritation and apply antiseptic cream. Remove source of irritation and apply antiseptic cream.

16. Bruising Impact with hard object. Impact with hard object. Pain, swelling, discolouration. Pain, swelling, discolouration. RICE. RICE.

17. Strained Muscle Stretching of ‘cold’ muscle. Stretching of ‘cold’ muscle. Pain, tenderness. Pain, tenderness. RICE. RICE.

18. Torn Muscle Poor warm up, over-stretching, sudden movement. Poor warm up, over-stretching, sudden movement. Sharp pain, discolouration. Sharp pain, discolouration. RICE, medical advice. RICE, medical advice.

19. Tendonitis Repeated stress of tendon. Repeated stress of tendon. Pain, swelling, inflammation. Pain, swelling, inflammation. Rest followed by slow, gentle exercise. Rest followed by slow, gentle exercise.

20. Sprained Ligament Sudden forcing of joint beyond normal range. Sudden forcing of joint beyond normal range. Pain, swelling, loss of movement. Pain, swelling, loss of movement. RICE RICE

21. Meniscal Tear Violent impact, sudden twisting. Violent impact, sudden twisting. Pain, loss of movement. Pain, loss of movement. Surgical repair. Surgical repair.

22. Causes of Injuries Impacting with ground or hard surface, Impacting with ground or hard surface, Impacting with another person, Impacting with another person, Sudden or twisting movement, Sudden or twisting movement, Environment (hot or cold, wet or dry), Environment (hot or cold, wet or dry), Lack of preparation; warm up or cool down, Lack of preparation; warm up or cool down, Inadequate clothing, Inadequate clothing, Not following instructions. Not following instructions.