1. Injury & Recovery
Exercising Caution

2. Have you ever been injured doing physical activity???

3. Warning Signs of Injury
Ignoring warning signs can make an injury worse…
There is always a chance that an injury can occur during any type of physical activity
Acute Injury: an injury that happens suddenly
You usually realize these types of injuries happen right away
Chronic Injury: an injury that develops over a period of time

4. Warning Signs of injury
6 warning signs of an injury
Joint Pain
Tenderness in an area
Swelling
Reduced range of motion
Muscle weakness
Numbness or tingling
If you experience any signs of these tell a parent, a coach, or a teacher. You may need to see a doctor

5. Muscle Soreness vs pain
You should never feel pain while exercising
Muscle Soreness: discomfort that happens a day or two after exercising
This is normal to happen when you first start exercising or when you change FITT
Muscle soreness usually goes away after you exercise again
If the muscle soreness does not go away you may need to see a doctor. You could be hurt.

6. Common injuries Is it acute or chronic????
Strain: a muscle or tendon that has been overstretched or torn
Sprain: Ligaments are stretched or torn and limit range of motion
Fracture: Cracked or broken bone
Stress Fracture: Tiny fracture from too much exercise or bad form
Tendinitis: Irritation of a tendon caused by too much exercise or bad form

7. Injury Recovery R= rest I = ice C = compression E = elevation
This method is to prevent further injury and reduce swelling
When muscles are not used they lose strength, endurance, and flexibility

8. Rehabilitation
Rehab: process of regaining strength, endurance, and flexibility during recovery
If you return to activity too soon you could reinjure yourself and make your current one worse
When you return to exercise you should start slowly and build back to your old self

9. Let’s talk about exercise
Warm Up and Cool Down
Warm up: increases blood flow and looses up muscles and tendons, and raises body temperature to prevent injury
My PE Warm up for Example……
Cool down: helps your body return to its normal state including temperature and heart rate. This can prevent muscle tightening and soreness
Can be an easy walk or jog or stretching

10. Stretching Stretching relaxes the muscles and can increase flexibility
It can also reduce injury
Stretch after your body is warmed up or while you are cooling down
Hold stretches 10 – 30 seconds and even up to 60 seconds
(Just for Today)

11. Tips to prevent injury Don’t go to fast Improve your form
Exercising too much, working out hard before your body is ready, exercising with injuries, or working out for long periods of time can be bad on your body
Improve your form
Incorrect form can cause injury
Don’t try anything new without being taught the correct form

12. More tips Wearing the right clothing (shoes are the most important)
What do you need to wear that appropriate for what you like to do? Is it different for practice and competition?
Group Activity (Court Sports, Field Sports, Rackets Sports, Weight Lifting)
Consider the weather
Use the proper safety equipment
What equipment do you need to stay safe?
Don’t exercise alone
Help if you get hurt
Spot you or help with form
Motivation and socialization