FITNESS INJURIES

FITNESS INJURIES Target: I will be able to explain what the RICE method is used for and what each element means 

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Minor Exercise Related Injuries:1. Muscle Cramps:

Spasm or sudden tightening of a muscle because it’s tired, overworked or dehydrated.• Solution: Drink

cool water, massage and stretch, and apply heat

2. Strain: Overworked muscles or tendons • Solution: Warm up well

and start a new activity slowly

3. Sprain- Over stretching or tearing of ligaments (tissue surrounding a joint)• Solution: Warm up

properly to prevent, and give time to heal if it does happen.

Treatment for Minor Injuries R.I.C.E• Rest- avoid using the affected muscle or

joint• Ice- 20 minutes on and 20 minutes off,

then repeat• Compression- apply light pressure with

an elastic bandage to reduce swelling• Elevation- Raise the injury above the

heart (if possible) to reduce swelling.  

Major Exercise Related Injuries1. Fracture: A broken bone • May require clamps, casts, or screws

to hold the bones in place 

2. Dislocation- When the bone comes out of its normal position at the joint (the place where two bones come together)• Requires a doctor to put it back into

place  

3. Tendonitis: Inflammation or irritation of a tendon (a thick cord that attaches bone to muscle) because of overstretching or a tear from overuse• Treat with rest,

medication might be needed for pain

• May require physical therapy to regain full range of motion.

 

4. Head Injury:  any trauma to the scalp, skull, or brain. (A blow to the head)• May be only a minor

bump on the skull or a serious brain injury.

• Headache or dizzy may indicate a concussion

• See a doctor immediately- may cause death.

• May result in changing sports

Weather Related Injuries:1. Dehydration: When you use or lose

more fluid than you take in

2. Heat cramps: Muscle spasms that result from loss of large amount of salt (sodium) and water • Solution: drink plenty of water before and during activities

3. Heat exhaustion: Over-heating of the body• Symptoms: Cool and pale, clammy skin, dizzy, headache, shortness of breath, nausea• Solution: Move to a cool place, elevate feet

4. Heatstroke: Failure of the body to cool itself by perspiring (sweating). • Core body temperature greater than 105 degrees Fahrenheit• Results in difficulty breathing, bright red skin, physically collapsing• Call 911 and move to a cool place if possible- use a sponge and water.

 

Cold Weather Health Related Risks:1. Frostbite- when body tissue freezes• Solution: cover all exposed skin when out

in cold weather and dress in layers• Seek medical attention immediately.  2. Hypothermia- when body temperature drops too low because it can’t warm itself• Occurs in cold, windy, or rainy weather• Results in Disorientation, hallucinations,

and body systems begin to shut down. • Get medical help immediately- may cause

death. Summary

OUCH!!

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Rest Ice

Compression Elevation 

Draw a picture of each step in treating minor fitness injuries. Below each picture explain what each means. *Use a minimum of 4 colors and good grammar.