Injury Prevention and Athletic Injuries Prevention and Safety First Part of the responsibility of organizing and managing any recreational or fitness event is looking out for the safety of the participants. Not using the right protective equipment or using improperly fitted equipment is a leading cause of preventable injuries. Any sport or physical activity can be risky, it is important to assess the risk and reduce the chances of injury. 1. Equipment Injuries can be easily prevented by taking the proper precautions and ensuring that all participants are using protective equipment correctly. Wear the appropriate helmet made for skateboarding, hockey, biking, in-line skating, football, and baseball, to name a few. Wear eye protection in sports and activities that require it. Wear mouth guards to protect your teeth, and to help prevent and limit concussions. Ensuring that all equipment used is correctly used and working properly. 2. Warm up and Cool down Both the warm up and cool down may help reduce injuries and lessen the discomfort sometimes felt after physical activity. Warm up could include mild aerobic activities such as light jogging or dynamic stretching. Dynamic Stretching is stretching while moving, examples include “high knee walk” and “lunges”. Cool downs slow the body down gradually, sudden stopping of activity can hurt the body. Cool downs are similar to warm ups but are usually shorter and less intense such as Static Stretching Static Stretches are bending your joints until you feel a slight pull on the muscle(s) and holding it for 15 - 30 seconds. 3. Weather Related Injuries HEAT Heat Cramps: Water makes up to 50 to 60 percent of our bodies. When the body becomes dehydrated due to sweating, seizing of the muscles in the legs and abdominal area can occur. Heat Exhaustion: Occurs when we exercising in hot, humid environments without drinking enough fluids. This is more serious than Heat Cramps. Weak pulse, slow short breaths, fainting and dizziness can occur. Heat Stroke: Sometimes referred to as sunstroke. Basically our cooling system has shut down, our core temperature increases. This is a life threatening condition that requires immediate medical attention. 3. Weather Related Injuries If you or anyone else has symptoms of heat exhaustion, it's essential to immediately get out of the heat and rest, preferably in an air-conditioned environment. If you can't get inside, try to find the nearest cool and shady place. Other recommended strategies include: Drink plenty of non-caffeinated and non- alcoholic beverages. Remove any tight or unnecessary clothing. Take a cool shower, bath, or sponge bath. Apply other active cooling measures such as fans or ice towels. 3. Weather Related Injuries Cold Frostbite: Appears when unprotected fingers, toes and ears are open to the elements. The body part becomes frozen and may require amputation. Hypothermia: Occurs when our body’s core temperature drops below normal levels. Symptoms include chills, confusion, slow movement and poor coordination. Frostbite 3. Weather Related Injuries 1. Seek Medical Care Promptly See a doctor or go to a hospital emergency room. 2. Restore Warmth - Until you can see a doctor: Get the person to a warm place. Unless absolutely necessary, the person should not walk on frostbitten toes or feet. Do not rewarm the skin until you can keep it warm. Warming and then re-exposing the frostbitten area to cold air can cause worse damage. Gently warm the area in warm water until the skin appears red and warm. 3. Weather Related Injuries Whatever weather conditions your event will take place during, remember to take into account your participates safety. Cooling stations, Provide refreshments, Inform participants on how to stay safe and if necessary have Trained people on-site to deal with weather related injuries. 4. Environmental Injuries This category refers to objects found in any given environment that could potentially cause bodily harm. Benches, chairs or tables in a gym Debris on a field Obstacles (tree limbs) Unsteady ground Before any event remove all environmental hazards that could lead to injuries. Identifying and Treating Injuries When injuries do occur it’s important to recognize the signs and symptoms and take immediate action. SHARP: A simple acronym to help you remember the signs of an injury. S welling of affected area, instantly or over time H eat or increased temperature of the area A ltered joint movement R edness in the affected area P ainful to move or touch the affected area Identifying and Treating Injuries ICER: An acronym to help you remember the steps to take when treating an injury. Ice should be placed on the affected area. A paper towel should be place between the skin and the ice to avoid skin damage. Keep ice on for 10 – 20 minutes with a 10 - 20 minute break break between icings. Compression in the form of a tensor wrap or tape at the same time ice is applied to reduce swelling. Elevate the injury above the heart to reduce swelling. Restrict and rest the affected area with the use of tensors, slings, or crutches. Anatomical Definitions Muscles Muscle cells contain contractile filaments that move past each other and change the size of the cell. Their function is to produce force and cause motion of the heart, vascular, digestive and skeletal systems. Anatomical Definitions There are three Classifications of muscles Skeletal - voluntary (move the body) Smooth - involuntary (esophagus) Cardiac (Heart) Anatomical Definitions Tendons Is a tough band of fibrous connective tissue that usually connects muscle to bone and is capable of withstanding tension. Stretches to a certain degree. Anatomical Definitions Ligaments Connective tissue that attach bone to bone, similar to rope. Ligaments don’t stretch very much. Anatomical Definitions Joint A joint is any point in the body where two bones make contact. They are constructed to allow movement and provide mechanical support. (i.e. elbow, knee, shoulder) Muscles and Tendons Injuries Strains Caused by twisting or pulling of muscles or tendons. If a strain remains untreated tears in the muscle could occur. Acute Strains: appear suddenly, can occur in contact sports or from improper lifting. Chronic Strains: occur over an extended period of time, usually the result of overuse. Muscles and Tendons Injuries Muscles and Tendons Injuries Delayed Onset Muscle Soreness (DOMS) Described as muscle pain 24-48 hours after intense exercise. Result of tiny microscopic tearing in muscles, the amount of the soreness depends on the intensity of the exercise. People sometimes mistake this pain as an injury to their muscles. Muscles and Tendons Injuries Tendonitis Inflammation of a tendon caused by prolonged or abnormal use. Can be avoided with proper warm-up. Pain and tenderness on the tendon near or around the joint, stiffness and restricted movement. Usually named after the tendon that is affected, “Achilles tendonitis”. Muscles and Tendons Injuries Ligament and Joint Injuries Sprains Occur when a ligament is over-stretched or torn. Usually occur when there is a hit directly to joint, such as in hockey when there is a knee to knee hit. Ligament and Joint Injuries Types The first degree is only a minor tear or stretch of a ligament. The second degree is a tear of a ligament, which is usually followed by pain or swelling The third degree is a complete rupture. The fourth degree breaks the ligament, along with some small bones if severe enough, and requires surgery to repair. The fifth degree tears all the ligaments and actually breaks all the surrounding bones; sometimes cannot be repaired and results in amputation. Ligament and Joint Injuries Ligament and Joint Injuries Dislocation Occur when a bone is displaced from its joint. Caused by a collision or a fall, common in fingers and shoulders. Never put the bone back into place, always seek medical attention. An x-ray is taken to determine if their was a fracture because of the injury or if there is a nerve that maybe affected. Ligament and Joint Injuries Ligament and Joint Injuries Torn Cartilage Cartilage tears often happen when a meniscus is subjected simultaneous forces. Most common occurs is the tearing of the cartilage in the knee. to Bone and Head Injuries Types of Stress Forces Compression Tension Shear Bone and Head Injuries Fracture Medical term of a broken bone There are 7 types Bone and Head Injuries 1) Green Stick: Bone breaks incompletely, much in the way a green twig breaks. Bone and Head Injuries 2) Compression: Bone is crushed. Bone and Head Injuries 3) Depressed: Broken bone portion is pressed inward. Bone and Head Injuries 4) Spiral: Ragged break occurs when excessive twisting (shear) forces are applied to a bone. Bone and Head Injuries 5) Comminuted: occurs when the bone shatters into many pieces. Bone and Head Injuries 6) Stress Fractures - Tiny cracks along a bone that are virtually undetectable by x-rays. Bone and Head Injuries 7) Transverse Fracture – A fracture in which the break is across the bone. Bone and Head Injuries Concussion When you sustain a head injury, the brain literally bangs against the skull causing nerve damage and bruising from bleeding blood vessels. Injury may or may not cause a person to “black out”. Person suffering from a concussion should always seek medical attention to prevent further injury. Bone and Head Injuries Types Arterial - Artery is ruptured, blood flow is heavy, person is likely to lose consciousness or show signs of damage to brain. Venus- Vein is ruptured, blood flow is slow, person is not likely to lose consciousness. This type sometimes goes unnoticed and can be more dangerous because the person does not seek medical attention.
