Sports Fitness

Injuries

Session 13 Objectives

The student will learn how to define, identify, and treat the basic sports injuries associated with wellness and sporting activities.

SOLs: 11/12.1, 11/12.2, 11/12.3, 11/12.4, 11/12.5

SprainInjuries that affect ligaments, thick bands

of cartilage that attach bone to bone.

StrainsInjuries that affect muscles or tendons,

thick bands that attach muscles to bones.

Overuse Injury ExamplesShin splints refers to pain felt anywhere

along the shinbone from knee to ankle. People who play sports that involve a lot of running are particularly prone to this injury. One of the most common reasons for this pain is overuse, such as trying to exercise beyond your current level of fitness.

Overuse Injury ExamplesBlisters are very painful, puss-filled lesions

that are most commonly caused due to friction and pressure Ensure that shoes fit correctly. Protect the potential 'hot spots' by applying a

second skin and / or taping. Keep feet as dry as possible. Wet shoes,

boots and socks will cause blisters far quicker than dry ones.

Wherever possible change socks regularly and use foot powder to help keep them dry.

Tennis Elbow vs. Golf ElbowTendonitis is inflammation, or swelling, of

a tendon.

Muscle CrampsAn involuntarily and forcibly contracted muscle

that does not relax. Cramps are extremely common. Almost 95% of

people experiences a cramp at some time in their life.

Any of the muscles that are under our skeletal muscles can cramp.

Causes of cramps :Injury Vigorous activity Rest cramps Dehydration:Body fluid shiftsLow blood calcium, magnesium

Side StitchThat sharp, localized twinge of pain just

below the rib cage that usually occurs on the the right lower abdomen.

It is particularly common in runners and swimmers.

Ligaments extend downward from your diaphragm to hold your liver in place. When you run, your liver drops at the exact time that your diaphragm goes up, stretching the ligaments and causing pain

R.I.C.E. Rest: Resting the injured part is important to promote effective

healing. Ice: Cold provides short-term pain relief and also limits swelling by

reducing blood flow to the injured area. When icing injuries, never apply ice directly to the skin (unless it

is moving as in ice massage) and never leave ice on an injury for more than 20 minutes at a time.

Compression: If you feel throbbing, or if the wrap just feels too tight, remove the bandage andre-wrap the area so the bandage isa little looser.

Elevation: Elevating an injury help control swelling. It's most effective when the injured area is raised above the level of the heart.