Exercise and Injuries Unit Outline
DAY 1
The most common injuries associated with exercise/sport related activities
Abrasions
 Injuries that result from a fall on a hard surface that causes the outer layers of skin to rub off.
Ankle Sprains
 The most common of all ankle injuries, an ankle sprain occurs when there is a stretching and
tearing of ligaments surrounding the ankle joint
Anterior Cruciate Ligament (ACL) Injuries
 ACL partial or complete tears can occur when an a person involved in an activity changes
direction rapidly, twists without moving the feet, slows down abruptly , or misses a landing from a
jump.
DAY 2
The most common injuries associated with exercise/sport related activities cont’d
Concussion
 A concussion is typically caused by a severe head trauma where the brain moves violently within
the skull so that brain cells all fire at once, much like a seizure.
Delayed-Onset Muscle Soreness
 Muscle pain, stiffness or soreness that occurs 24-48 hours after unaccustomed, or particularly
intense exercise.
Hamstring Pull, Tear, or Strain
 Hamstring injuries are common among runners. The hamstring muscles run down the back of the
leg from the pelvis to the lower leg bones, and an injury can range from minor strains to total
rupture of the muscle.
DAY 3
The most common injuries associated with exercise/sport related activities cont’d
Knee Pain
 Knee pain is extremely common in athletes. In order to treat the cause of the pain, it is important
to have an evaluation and proper diagnosis. Common reasons for knee pain in athletes include
the following:

Knee pain from ligament injuries - Ligament injuries to the knee are very common in
sports that require stopping and starting or quickly changing directions. These
extreme forces on the knee can result in torn ligaments. The anterior cruciate
ligament (ACL) and the medial collateral ligament (MCL) are the most often injured.
o Cruciate ligament injuries don't always cause pain, but typically cause a loud
"pop." Most of these injuries are confirmed with an MRI. Arthroscopic surgery
is sometimes the best way to find a partial tear.

Knee pain from Meniscus injuries/torn knee cartilage Torn knee cartilage is usually a torn meniscus. These small, "C" shaped pieces of
cartilage act as cushions between the thigh bone (femur) and the tibia (shin
bone).
DAY 4
The most common injuries associated with exercise/sport related activities cont’d
Muscle Cramps
 A cramp is a sudden, tight and intense pain caused by a muscle locked in spasm. You can also
recognize a muscle cramp as an involuntary and forcibly contracted muscle that does not relax.
Shin Splints
 Shin Splints describes a variety of generalized knee pain that occurs in the front of the lower leg
along the tibia (shin bone). They are considered a cumulative stress injury.
Sprains
 These are acute injuries that vary in severity but usually result in pain, swelling, bruising, and the
loss of the ability to move and use the joint.
DAY 5
The most common injuries associated with exercise/sport related activities cont’d
Tendonitits
 Tendonitis is a common sports injury that often occurs from overuse. Tendonitits can cause deep
nagging pain that is caused by inflammation of tendons.
Torn Rotator Cuff
 A common symptom of a rotator cuff injury is aching, and weakness in the shoulder when the arm
is lifted overhead.
DAY 6
Sports and Activity Injury Warning Signs
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Joint Pain
Joint pain, particularly in the joints of the knee, ankle, elbow and wrist, should never be ignored.
Because these joints are not covered by muscle, pain here is rarely of muscular origin. Joint pain that
lasts more than 48 hours requires a physician's diagnosis.
Tenderness at a Specific Point
If you can elicit pain at a specific point in a bone, muscle or joint, by pressing your finger into it, you
may have a significant injury. If the same spot on the other side of the body does not produce the
same pain, you should probably see a physician.
DAY 7
Sports and Activity Injury Warning Signs cont’d
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Swelling
Nearly all sports injuries cause swelling. Swelling is usually quite obvious and can be seen, but
occasionally you may just feel as though something is swollen even though it look normal. Swelling
usual goes hand-in-hand with pain, redness and heat. Swelling within a joint often causes pain,
stiffness, and may produce a clicking sound as the tendons snap over one another after having been
pushed into a new position from the swelling.
Reduced Range of Motion
If swelling isn't obvious, you can usually find it by checking for a reduced range of motion in a joint. If
there is significant swelling within a joint, you will lose range of motion -- the limb will only go so far in
each direction. Again, compare one side of the body with the other to identify major differences; if
there are any, you likely have an injury that needs attention.
DAY 8
Sports and Activity Injury Warning Signs cont’d
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Comparative Weakness
Comparing one side to the other for weakness is often hard to do, but can be helpful when assessing
an injury. One way to tell is to lift the same weight with the right and left side and look at the result. Or
try to place body weight on one leg and then the other. A difference in your ability to support your
weight is another tip-off to an injury that requires attention.
Numbness and Tingling
Never ignore numbness or tingling. Such sensations are often related to nerve compression, and
these warning signs may indicate serious injury that should always be seen by a physician.
DAY 9
Treatment for Acute Injuries: R.I.C.E.
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R – Resting is important immediately after injury for two reasons. First, rest is vital to protect the
injured muscle, tendon, ligament or other tissue from further injury. Second, your body needs to
rest so it has the energy it needs to heal itself most effectively.
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I – Ice – Use ice bags, cold packs, or even a bag of frozen peas wrapped in a thin towel to
provide cold to the injured area. Cold can provide short-term pain relief. It also limits swelling by
reducing blood flow to the injured area. Never leave Ice on an injury for more that 15-20 so as not
to damage your skin.
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C – Compression – Compression limits swelling, which slows down healing. Some people notice
pain relief from compression as well. An easy way to do this is to wrap an ACE bandage over it.
Avoid wrapping the injury too tight so it doesn’t throb or is uncomfortable.
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E – Elevation – Elevating an injury reduces swelling. It’s most effective when the injured area is
raised above the level of the heart.