Instructional Time: 120 minutes

Common Injuries and First Aid

Module 7 Treatment

At the end of the lesson you

are expected to;

• Observe personal
safety protocol to
avoid dehydration, Start up
overexertion,
hypoand
hyperthermia Sports injuries are
during MVPA commonly caused by
participation;
overuse, direct impact, or the
• Analyze
physiological application of force that is
indicators such as
greater than the body part
heart rate, rate of
perceived exertion can structurally withstand.
and pacing There are two kinds of sports injuries: acute and chronic. An
associated with
MVPAs to monitor injury that occurs suddenly, such as a sprained ankle caused by
and/or adjust an awkward landing, is known as an acute injury.
participation or
effort;
• Participate in an
organized event
that addresses
health/fitness
issues and
concerns

Work it out

Unveiling What You Know | Time Allotment: 5 min.

Many possible types of injuries can occur while playing sports. It's a good idea for anyone involved
in sports to be familiar with treatment for some of the more common sports injuries. These injuries
may be classified as acute or chronic.

Give 5 ways to avoid injury

1.____________________________________________________________________________
2.____________________________________________________________________________
3.____________________________________________________________________________
4.____________________________________________________________________________
5.____________________________________________________________________________
 Let’s Discuss | Time Allotment: 15 min.

Kind of Injuries
Overuse, direct impact, and the application of force greater than what the body
part can structurally withstand are the common causes of sports injuries. Injuries
can be classified into acute and chronic injuries.
An acute injury is usually associated with a sudden, traumatic event such as crashing into another
player during a game or falling from a bike. A traumatic impact can cause your bone to crack, muscles
to tear, and ligaments to snap.
A chronic injury is caused by repeated overuse of muscle groups or joints. Poor technique and
structural abnormalities can also contribute to the development of chronic injuries. Medical
investigation of any sports injury is important because you may be hurt more severely than you think.
For example, what you think is an ankle sprain may be a bone fracture.
Examples of injuries
Here are some examples of common injuries.
1. Abrasion is an injury caused by something that rubs or scrapes against the skin.
2. Bruise involves the rupture of small blood vessels and discoloration without a break in the
skin.
3. A concussion is a mild reversibility mind injury from a blow to the head. Which may be
associated with loss of consciousness.
4. A cut is a wound caused by a sharp object or instrument.
5. Groin strain is a tear or rupture to any one of the adductor muscles resulting in pain in the
inner thigh.
6. Hamstring strain is or tears to the tendons or large muscles at the back of the thigh.
7. Knee joint injuries affect the bone, cartilage, ligaments, and tendons of the knee. Common
examples are fractures, dislocations, sprains, and ligament tears.
8. Nose injuries are injuries to the nose or the areas that surround and support the nose, causing
bloody or broken nos, pain, swelling, and bruising of the nose.
9. A sprain is a sudden or violent twist of a joint with stretching or tearing of ligaments.
10. A stress fracture is a small crack or severe bruising in a bone. Most stress fractures are caused
by overuse and repetitive activities and are common in runners and athletes who participate
in running sports.

First Aid for Sprains, Strains, and Joint Injuries

Suggestions on immediate treatment for sprains, strains, and joint injuries to prevent further
damage include the following:
RICER strategy
Rest. Keep the injured are supported and avoid using it for 48 to 72 hours.
Ice. Apply ice to the injured area for 20 minutes every two hours for the first 48 to 72 hours.
Compression. Apply a firm elastic bandage over the injured area, extending above and below
it.
Elevation. Raise the injured area above the level of the heart at all times.
Referral. See a doctor soon as possible.

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 No HARM Strategy
No Heat. Heat will increase bleeding.
No Alcohol. Alcohol increases bleeding and swelling.
No Running. Running or exercise increases blood flow which delays healing.
No Massage. Massage increases swelling and bleeding and also delays healing.

First Aid for Nosebleeds

1. Stop any activity
2. Sit with your head leaning forward.
3. Pitch your nostrils and breath
through your mouth.
4. Hold your nose for at least 10
minutes.
5. If bleeding continues past 30 minutes,
seek medical advice.

For Emergency Situations

Call an ambulance for
1. Prolonged loss of consciousness,
2. Neck or spine injuries,
3. Broken bones,
4. Injuries on the head or face,
5. Eye injuries, and
6. Abdominal injuries.

Treatment for Sports Injuries

Treatment varies according to the type and severity of the injury. Nevertheless, always see a
doctor if pain persists for more than two days. What may seem to be a common sprain may be a
fractured bone.
Physiotherapists or physical therapy can help rehabilitate the injured part and, depending on
the injury, may include exercises that promote strength and flexibility. Returning to sport after injury
depends on your doctors’ or physiotherapist’s evaluation and recommendation.
Trying to play before the injury is properly healed will only cause further damage and delay in
recovery. The biggest single risk factor for soft tissue injury is a previous injury. While the injury heals,
you can maintain your fitness by choosing exercises that do not involve the injured part of your body.

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 Pain Relief
Painkillers, such as paracetamol, can be used to
help lessen the pain. Non- steroidal anti-inflammatory
drugs (NSAIDs), such as ibuprofen, can also be used to
ease any pain and reduce any swelling. Aspirin should not
be given to children under 16 years of age.
Immobilization
Immobilization, the reduction or elimination of motion of the body or a body part, can help
prevent further damage to the injured area. It can also help reduce pain, muscle swelling, and
muscle spasm. For example, slings splints, and casts to strict bed rest may be advised to immobilize
injured arms, shoulders, wrists, and legs while they heal. However, prolonged immobilization is not
usually necessary for the sprain. You should try to gently move the affected joint as soon as you feel
less pain.

Common Ways to Avoid Injuries

It may be almost impossible to eliminate injuries in sports and physical activities, but they
can at least be minimized by observing preventive measures such as the following:
1. Be physically fit to play a sport. Remember that if you play any sport, you should
frequently train for it. Many injuries can be prevented by following a regular conditioning
program of exercises designed specifically for your chosen sport. Keep yourself healthy
as well by eating the right quality and quantity of food.
2. Know the rules of the sport and abide by them. The rules are designed, in part, to keep
you safe while playing any sports, particularly contact sports, or engaging in physical
activities. Understand and follow them.
3. Wear appropriate protective gear and equipment. Protective pads, mouth guards,
helmets, gloves, and other gears are made to keep parts of your body safe while playing.
Never play without them.
4. Rest. Rest is a critical component of proper training. It helps you recharge and thus
prevent injuries of overtraining, fatigue, and poor judgment. Avoid playing when very
tired or in pain. You might end up in trouble. Pay attention to the warning signs of your
body. Ample time for recovery enables muscles and tissues to repair.
5. Always warm-up before playing. Warm-up exercises, including stretching, increase
blood flow to soften tissues and thus prevent sprains, and tears.
6. Cool down. take some 15 minutes to cool down after physical activity to help reduce or
even prevent stiffness and soreness.

Preparing for Sports and Physical Activities

Before engaging in any sports and physical activities, be sure to observe the following
preparations:
1. Participate in a conditioning program to build muscle strength and endurance gradually
over time.
2. Follow an appropriate warm-up and cool-down regimen, including flexibility exercises.

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 3. Keep a first-aid kit handy and learn how to treat minor cuts, bruises, and sprains.
4. Have an emergency plan in place for major injuries while practicing or playing any sport.
Injuries can be minimized with immediate medical help.
5. Dress in the most appropriate clothing. Use safety gear correctly at all times.
6. Stay hydrated and eat a well-balanced diet.
7. Use proper technique and follow the rules of the sport as well as the rules of the facility where
the sport will be played.
8. Check the sporting equipment for damage and proper function, and clear away any debris
from the playing area.

Periodization and Medical Examination

Approximately 70 percent of all medical issues account for physical injuries related to sports,
such as strains, sprains, and broken bones. The most important method to prevent these injuries is
knowing your physical limit and staying within it. Most often abrupt and prolonged participation in
intense workouts results in injury. Periodization, the process of consistently and slowly increasing
training load and volume with periodic recovery days or weeks, is the best way to produce long-term,
sustainable fitness gains while avoiding injury and burnout.
Regular physical examinations are a must in any sport and or/ physical fitness routine. A
physician can screen an athlete for any underlying medical conditions that may lead to potential injury.
The physician may also recommend specific strength and/ or conditioning exercises that may help
lower the risk of injury or compensate for a specific weakness that may predispose an athlete to injury.
Preventing Knee Injuries
An anterior cruciate ligament (ACL) and posterior cruciate ligament (PCL) are two major
ligaments in the knee that work together to provide stability in the joint. They cross each other and
form X, which allows the knee to flex and extend without side-to-side movement. Injuries typical to
these ligaments are tears and sprains. The ACL can be injured when an athlete change direction rapidly,
twists without moving the feet, slows down abruptly, or misses a landing from a jump. The PCL can be
injured by a direct impact from the outside of the knee joint, for instance, during a game of football.
Some ways to prevent injuries to the ACL and PCL include
1. Avoiding vulnerable positions,
2. Increasing flexibility
3. Enhancing strength through plyometric exercises, and
4. Ensuring proprioception or awareness of the position of the joint/body.

Integrate

FUN IS NOT ONLY A COMPONENT OF SPORTS. SAFETY TOO.

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 Try These

A. Identification | Time Allotment: 5 min.

Give what is being described. Write the correct answer in the space provided.

___________________1. The reduction or elimination of motion of the body or a body part

___________________2. A wound cause by a sharp object or instrument.
__________________ 3. Immediate treatment for sprains, strains, and joint injuries to prevent further
damage
__________________ 4. Usually associated with a sudden, traumatic event such as crashing into another
player during a game
__________________ 5. Caused by repeated overuse of muscle groups or joints

Challenge Yourself

HELP! Injury | Time Allotment: 10 min.

Given the situations below, analyze and provide correct actions/treatment to resolve the
problems below. Use the principles discussed first aiding. Write your answers in 3-5
sentences only. Each item is five points.

Situation 1: You and your friends are playing basketball when one of your members experienced
muscles cramps. What actions should be taken and how it should be done?

Situation 2: You are strolling around your subdivision when you encounter a person experiencing
3cm-laceration on his arm. What actions should be taken and how it should be done?

Situation 3: You are at the mall when you saw a woman collapse. What actions should be taken and
how it should be done?

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Rubric for grading

5 points The student’s answer shows a thorough and complete understanding.

4 points The student’s answer shows substantial understanding.
3 points The student’s answer shows adequate understanding.
2 points The student’s answer shows a partial or incomplete understanding
1 point The student’s answer shows misunderstanding or serious misconceptions.
No point No answer is given.

High Five!

As you are finishing this learning module, as a learner I want to ensure that learning is achieved! Cite
2 essential learnings you gained, 2 ideas that you what learn further, and 1 question related
to our concluded discussion.

_________________________________________

________________________________ _______________________________

________________________________ _______________________________

References
TEXTBOOKS
Jerome A. Porto, Aida A. Vargas, Mia Elaine P. Collao
Fitness for Life Health- Optimizing Physical Education Series for Senior High School
Copyright 2016 by C & E Publishing, Inc.,

Key to correction

RICER/HEAT Srtategy 3.
5. Chronic Injury Cut 2.
4. Acute Injury Immobilization 1.

Try This

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