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muhammad-fayyaz-saleemi
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Learning Outcomes
Discuss preventing measures in sports injuries.
Elaborate the injuries which can occur in sports and exercise.
Explain the reasons why injuries may occur.
Describe methods to avoid injuries and aid recovery.
Sports InjuriesIt refers to kinds of injuries that
commonly occur during sports or exercise.
Some sport injuries result from accidents, other due to poor training practices, improper equipment, lack of conditioning, insufficient warm up or stretching.
How common sports injuries can be prevented by correct identification of risk factors
Intrinsic Risk Factors Extrinsic Risk Factors
Extrinsic
Equipment
Other Players
Technique
Coaching or Instructions
Environmental Conditions
Nutrition
Factors in the Prevention of Sports Injuries
If we keep these factors in mind, we may reduce injuries in sports or exercise. Physical Conditioning
Appropriate conditioning programs can aid in the decreased risk of injuries. Safe athletic performance requires adequate; Muscular Strength and Balance Power Neuromuscular coordination Flexibility Cardiovascular Endurance Body Composition
Warm UpA correct warm up assists in;
Raising the body temperature Increasing Blood Flow Promoting oxygen supply to the muscles Provide mental preparation
Reduction in soft tissue injuries by enhancing mechanical behavior of muscles, ligaments, tendons and other connective tissues.
Cool DownRecovery can reduce incidence of
muscle soreness, post exercise as well as reduce the overall recovery time.
Stretching Warm up prior to stretching Dynamic stretching in the warm up Static stretching as part of a cool down Stretch before and after exercise/sports Stretch gently and slowly Stretch to the point of tension but not
pain
EquipmentUsing the right equipment can be
important in avoiding injuries in sports. Protective Equipment Playing Equipment Footwear Clothing
Role of the CoachThrough providing sports specific
knowledge with sports safety component, the coach can contribute greatly to the reduction of injury occurrence and severity.
Environmental Factors
Extreme cold and hot weather can cause injury. Extreme heat can produce heat cramps and dehydration. Extreme cold can cause frostbite and hypothermia. Type of playing surface Indoor vs. Outdoor Weather conditions Time of season Human Factors (team mates, opponents,
referee, coach and spectators)
Psychological Profile
Excessive psychological arousal, under-arousal and loss of concentration result in decrease in sporting performance and increase in the risk of injury. Motivation Risk Taking Stress Coping
NutritionInadequate excess of glycogen occurs
due to under-nutrition and causes a reliance on fat and protein stores resulting in protein breakdown, which in turn leads to soft tissue injury. Inadequate protein intake causes skeleton muscle breakdown. Deficiency of calcium and phosphorus result in altered bone metabolism resulting in injury.
Classification of Sports InjuriesSports injuries are generally classified in two ways; Acute Injuries Chronic Injuries
Acute InjuriesIt occurs suddenly when playing or
exercising. It has following kinds. Sprains Strains Dislocations Contusions Fractures
SprainsTears to the ligaments that join the
ends of the bones together. The ankles knees and wrists are commonly affected by sprains.
FractureRefer to any break in the
continuity of the bones. Classified as partial, multiple and complete fracture.
DislocationA dislocation is an injury to a joint
(A place where two or more bones meet) in which the ends of your bones are forced from there positions. This painful injury temporarly deforms and immobilizes your joint.
ContusionContusion is an infiltration or
extravasion of blood into the tissue due to rupture of vessels by the application of blunt force.
Chronic InjuriesGradual onset and are caused by
repetitive light trauma to soft tissue or bone. Tennis Elbow Golfer’s Elbow Shin Splints Bursitis Stress Fractures
Tennis ElbowTennis elbow is pain on the outside
of the elbow that is result of the overuse (repeating the same motion). It causes damage to the tendons of forearm.
Golfer’s ElbowGolfer’s elbow is pain on the inside
of the elbow that is result of the overuse (repeating the same motion). It also causes damage to the tendons of forearm.
BursitisBursa is a small balloon like sac that
can be found around joints and other moving parts of body such as shoulder, elbow, knee, foot and ankle. When bursa is inflamed and filled with fluid, the condition is known as bursitis and can be the cause of discomfort and pain.
Stress FracturesStress fractures are tiny cracks in a
bone. Fractures are caused by the repetitive application of force often by overuse such as repeatedly jumping up and down or running long distances.
Common Sports Injuries Ankle Sprain Quads Sprain Hamstring Strain Shin Splints ACL Injury Golfer’s Elbow Tennis Elbow Planter Fasciitis LBP Runner’s Knee
Acute Injury Management (R.I.C.E)
R-Rest-2,3 days with immobilization. I-Ice-Reduces pain and spasm,
minimizes cell death and causes vasoconstriction.
C-Compression-Decreases swelling by slowing the flow of fluid into that area.
E-Elevation-Decreases sweeling by encouraging blood return to the heart.
Chronic Injury Management Pain Killer Immobilization Corticosteroid Injections Physiotherapy Surgery Rehabilitation