Common Injuries involved in Exercise

Sprain

A sprain is a stretch or tear of a ligament, the band connective tissues that joins
the end of one bone with another. sprains are caused by trauma such as a fall or
blow to the body that knocks a joint out of position and, in the worst case,
ruptures the supporting ligaments.

Sprains can range from first degree(minor) to third degrees (the worst). Areas of
the body most vulnerable to sprains are the ankles, knees, and wrists. signs of
sprain include varying degrees of tenderness or pain, bruising, inflammation,
swelling, inability to move a limb or joint or joint looseness, laxity, or instability.

Strains

A strain is a twist, pull or tear of a muscle or tendon- a cord of tissue connecting

muscle to bone. It is an acute, non-contact injury that results from
overstretching or over-contraction. Symptoms of strain include pain, muscle
spasm and loss of strength. While it is hard to tell the difference between mild
and moderate strains, severe strains not treated professionally can lead to
permanent damage and loss of function.

Knee Injuries

Due to its complex structure and weigh-bearing function, the knee is the most
injured joint. Each year, more than 5.5 million people visit orthopedic surgeons
for knee problems.

Knee injuries can range from mild to severe. Less severe would be tendonitis,
patella femoral compression syndrome, iliotibial band syndrome and bursitis, to
name a few. the severe injuries include bone bruises or damage to the cartilage
or ligaments, Major injuries are common to the anterior Cruciate Ligament
(ACL), Meniscus injuries, Posterior Cruciate Ligament (PCL), Medical Collateral
Ligament (MCL) and the lateral Collateral Ligament (LCL).

Knee injuries can result from a blow to or twist to the knee, from improper
landing after a jump or from running too hard, too much or without proper
warm up.

Other common sports injuries suffered by athletes are the shin splints, Achilles
tendon injuries, patella dislocation and hamstring, quadriceps, and calf injuries.

Fractures

A fracture is break in the bone that can occur from either a quick, one-time
injury to the bone (acute fracture0 or from repeated stress to the bone over
time (stress fracture).

The most symptoms of a stress fractures are pain at the site that worsens with
weight bearing activities. Tenderness and swelling often accompany the pain.
this is very important for the coaches to recognize and refer the athlete to the
trainers or the team physicians.

Dislocations

When two bones that comes together to form a joint become separated, the
joint is described a s being dislocated. Contact sports such as football,
basketball, and lacrosse, as well as high impact sports that can result in
excessive stretching or falling, cause most dislocations. A dislocated joint is an
emergency that requires medical treatments.

Side stitch

Pain in the lower abdominal area during running. the treatment is to raise arm
on the side that hurts, and place hand on back of head to stretch. If pain is not
relieved, stop running and bend to the opposite side of the stitch to stretch.

Heat cramp

Uncontrolled spasm and muscle twitching in the legs, arm, and abdomen. The
treatment is to stop the activity, get out of heat, gently and gradually stretch,
and massage the painful areas. drink lots of fluids.

Muscle cramps
It is a severe pain, uncontrolled spasm and contraction, severe restriction, or
loss of movement. The treatment for this gently stretches affected area, relax
the muscle by applying pressure to it, apply rice, hydrate with lightly salted cool
water (¼ tsp. salt dissolved in a quart of water).

Blister

Suspected blister: Area on the skin has a ‘hot spot’ (not very painful, red area)
from rubbing. Broken blister: Fluid is seeping out. Treatment is needed:
Cool with ice pack and /or fit a donut-shaped moleskin around it. Leave the roof
for protection; clean with soap and water; apply antibiotic and cover with uncut
gauze pad taped in place.

Symptoms of Mentioned Injuries:

 pain
 swelling
 bruising
 difficult and painful movement deformity
 a pop, snap to tear is sometimes felt of heard when the injury occurs.

First Aid Techniques to Injuries during Exercise/ Sport

These acronyms shall be remembered when applying first aid to injuries during
the conduct of activity: RICE
When an acute injury to the muscle, bone or joint, the standard treatment is
rest, ice, compression, and elevation of the affected body parts.

REST
 Avoid moving the injured part as well as stopping your activity altogether
to keep from aggravating.

ICE
 Immediately apply ice or cold pack or submerge in cold water the injured
area for 115 to 30 minutes every two or three hours three to five times a
day for the first 24 to 48 hours.
 the cold constrictions the blood vessels and reduces swelling and
inflammation.
  this time it takes for healing to occur is associated with the amount of
swelling.
 The skin reacts to ice application in four stages:
 cold
 burning
 aching
 numbness
 Avoid applying heat to the injured area as this will increase blood
circulation and further the swelling and pain.
 After the first 24 to 48 hours, heat can be used if the injury shows no
further swelling of inflammation to promote healing.

Compression

 applying an elastic bandage or wrap in an upward, overlapping spiral on

the injured are, specially the foot, ankle, knee, hand, or elbow.
 slightly right pressure limits the ability of the skin and other tissues to
expand and reduces internal bleeding.
 Pale skin, numbness, and tingling could mean hat the bandage has been
wrapped too tightly.

Elevation
 This means raising the sore body part above the level of your heart.
 Doing so reduces pain, throbbing, and swelling. It’s not as tricky
to do as you might think.
 keep the injured area raised whenever possible, even when not
icing it.

See a Doctor if:

 you suspect a fracture or dislocation or if you are unsure of the severity
of a sprain or strain.
 You cannot strengthen the affected joint or bear weight on it, or if a joint
feel unstable.
 The skin over the injury area is broken.
 the limb below the injury feels numb or tingling, or is while, pale or blue
in color, or feels colder compared to the other healthy limb.
 the ligaments of the knee are injured.
 You injure an area that has injured several times before.
 Pain is severe or lasts longer than 24 hours, or if swelling does not
subside within 48 hours.
 A sprain or strain does not improve after five to seven days.
 Signs of infection develop