Chapter 13 Lecture © 2014 Pearson Education, Inc. Preventing Exercise-Related and Unintentional Injuries

Chapter 13 Lecture

© 2014 Pearson Education, Inc.

PreventingExercise-Relatedand UnintentionalInjuries


Learning Objectives

• Discuss the role of overtraining in increasing the risk of exercise-related injury

• List the signs and symptoms of overtraining• Discuss possible causes of muscle strains and

ways in which they can be avoided• Define tendonitis and discuss how it should be

treated


Learning Objectives (cont.)

• Discuss ligament sprains and how to avoid them• Describe the most common injuries to the lower

extremities• Outline a general plan for reducing the incidence

of exercise-related injuries• Discuss the general guidelines for the treatment

of injuries• Define cryokinetics, and discuss its use in the

rehabilitation process


Injury Risk/Causes from Physical Activity

Main Causes of Exercise Injury• Improper training techniques

– Overtraining syndrome: a major cause of injury– Inappropriate recovery period

• Inadequate shoes– Runners especially benefit from proper footwear– Use shoes specifically designed for your activities

• Alignment abnormalities in legs and feet• Improper exercise techniques

– Excessive distance or duration– Drastic changes in exercise routine


Intrinsic/Extrinsic Risk Factors in Exercise

Intrinsic Factors• Age• Body size and composition• Physical fitness level• Bone density and structure• Gender (hormones)• Muscle flexibility and strength

Extrinsic Factors• Environmental conditions (terrain, surface, weather)• Equipment (footwear, clothing)• Type of activity (competitive vs. leisure)• Intensity and amount of activity• Warm-up


Common Conditions and Injuries

Back Pain• Cause: Muscle weakness in abdomen and lower back• Prevention: Increase flexibility and strength, reduce body fat,

and improve muscle imbalances• Complete Lab 13.2: Assessing Flexibility and Back Pain Risk

Acute Muscle Soreness• Cause: Excessive duration or intensity • Prevention: Begin/end exercise sessions gradually, not suddenly

Delayed-Onset Muscle Soreness• Cause: Excessive duration/intensity • Prevention: Refrain from strenuous or prolonged exercise

Muscle Strains• Cause: Overstretched muscle or muscles forced to shorten

against a heavy load• Prevention: Limit stress on muscles, always warm up


Common Conditions and Injuries (cont.)

Tendonitis• Cause: Swelling in the tendon• Prevention: Proper exercise technique, avoiding joint

overuseLigament Sprains

• Cause: Excessive force applied to a joint• Prevention: Use a brace/refrain from high-stress

activitiesTorn Cartilage

• Cause: High force or unusual movements• Prevention: Limit high-stress activities on joint/avoid

movements outside normal range of motion

Complete Lab 13.1: Preventing Injuries During Exercise


Muscle Strain


Common Lower Extremities Injuries

Patellofemoral Pain Syndrome (PFPS)• Cause: Patella "off track," causing wear and pain• Prevention: Use proper exercise technique, avoid stress on the

knee, strengthen quadriceps, use proper footwear

Shin Splints• Cause: Muscle/tendon irritation, or inflammation of the

connective tissue, overuse • Prevention: Run on soft surfaces, wear well-padded, shock-

absorbing shoes, advance exercise slowly

Stress Fractures• Cause: Excessive force applied to the leg or foot, overuse• Prevention: Avoid overtraining - increase load gradually,

maintain flexibility in legs/hips


Patellofemoral Pain Syndrome


Shin Splints


Stress Fractures


Managing Injuries

Treating Less-Severe Injuries• Initial Treatment of Exercise-Related Injuries

– Objectives: Decrease pain, limit swelling, prevent further injury

– R.I.C.E: Rest, Ice, Compression, Elevation

• Rehabilitation (increasing use as pain lessens)– Minor injury rehab occurs naturally– Drawbacks: Progress slow, may get re-injured, lack of more

aggressive treatment may prevent return of full functioning

• Cryokinetics: New rehab technique– Regimen of alternating ice with light exercise


The Cryokinetic Process


Preventing Unintentional Injuries

Unintentional injuries are #1 killer of people ages 15–34 in the United States

• Risk Factors for Unintentional Injury– Having an unsafe attitude– Being overly confident– Craving excitement/thrill-seeking– Using alcohol or drugs– Stress– Environmental factors (storing unsafe or combustible

chemicals, using equipment incorrectly)

• Check your likelihood of an unintentional injury—see Steps for Behavior Change box within the chapter



Treating Unintentional Injuries

Best Method: Take a First-Aid or CPR Course• Choking

– Abdominal thrusts (Heimlich maneuver)

• Poisoning– Check the label for key information/contact the Poison

Control Center and/or 911

• Bleeding – Lie the person down, remove dirt/debris from wound, apply

pressure until bleeding stops, don't remove bandages, get to emergency room ASAP

• Stopped Breathing or heartbeat– Call 911 immediately; if trained, perform cardiopulmonary

resuscitation (CPR)


Reduce Risk of Unintentional Injury


The Heimlich Maneuver


Summary

• The main factors associated with exercise-related injuries are improper training techniques, inadequate shoes, and alignment problems in the legs and feet

• Exercises to increase flexibility and strength, reduce body fat, and improve muscle balance between the stomach and back can decrease your risk of developing back problems

• Tendonitis, or inflammation of a tendon, is one of the most common of all overuse problems associated with physical activity

• Common injuries to the lower extremities include patellofemoral pain syndrome (PFPS), shin splints, and stress fractures


Summary (cont.)

• When treating injuries, remember the R.I.C.E. (rest, ice, compression, elevation) protocol and cryokinetics treatment

• Risk factors for accidents and injuries include unsafe attitudes, stress, drug use, and an unsafe environment

• Basic first aid involves knowing the Heimlich maneuver and how to treat bleeding and poisonings

• Do not perform CPR unless you have been certified through the American Red Cross or other credible program

Documents

Chapter 13 Lecture © 2014 Pearson Education, Inc. Preventing Exercise-Related and Unintentional Injuries