Physical Activity and Injury

OBJECTIVES:
 List and describe some activity related physical injuries.
 List some guidelines for preventing injuries during physical activity.
 Explain how to apply the RICE formula to the treatment of physical injuries.
 Identify different types of risky exercises.

VOCABULARY YOU SHOULD KNOW:
 Biomechanical principles
 Ligament
 Micro Trauma
 Overuse injury
 Side Stitch
 Tendon

COMMON INJURIES
 ?? What are they in your sport??
 strains
 blisters
 sprains
 cuts
 bruises
 dislocations  fractures

COMMON INJURIES
 skin
 feet
 Leg muscles
 ankles
 knees

OVERUSE INJURY
 Caused by repetitive movement.
 Blister most common
 Shinsplints
 Runners Heel

COMMON INJURIES

“Side Stitch” Pain in lower abdomen due to vigorous activity.
Press heel of hand while bending forward or backward.
 Microtrauma:
 Micro= small trauma = injury:

Often won’t show up on x-ray. “overuse”

PREVENTING INJURIES
 How many bones?
 Held together how???
 Muscle contraction = body movement.
 Biomechanical principles=
1) Don’t force in direction not designed to go!
 Muscle contraction =

TENDONS VS LIGAMENTS

Preventing Injuries
 Biomechanical principles=
1) Don’t force in direction not designed to go!
2) Movement shouldn’t over stress bones, tendons, ligaments or muscles.
3) Balance muscle development. (“antagonistic”)

PREVENTION GUIDELINES:
 1) Start Slowly
 2) Listen to body
 3) Warm-up/Cool downs
 4) Be Fit
 5) Moderation
 6) Dress Appropriately

R.I.C.E
 R
= REST
 I
= ICE
 C
= COMPRESSION
 E
= ELEVATION

RISKY EXERCISES/MOVEMENTS
 Goes against biomechanical principles
 Hyperflexion vs hyperextension

Hyper = “too much”

Flexion = “to bend”
 Hyperflexion is using joints in a way not intended.

RISKY EXERCISES TO
AVOID

AVOID:

HyperEXTENSION

EXERCISES TO AVOID:
 Twisting motion: Friction = wear n tear on joints/tissue.

?? REVIEW QUESTIONS ??
 1) What are some exercise related physical injuries?
 2) How can you prevent injuries during physical activity?
 3) How can the RICE formula be used to treat physical injuries?
 4) What are some different types of risky exercises?