MODULE 1 – SAFETY PRACTICES AND SPORTS INJURY MANAGEMENT

Objectives:
At the end of this module, the learner will be able to:
1. Identify the causes of sports injuries
2. Engages in moderate to vigorous physical activities
3. Applies correct techniques to minimize risk of injuries.

Readings:

What are injuries? Why is my risk at getting injured higher now that I am more active?
As cited in www.coursehero.com, individuals who engage in various types of physical activities
like sports and exercise, have a higher risk of getting injured as compared to those who practice a sedentary
lifestyle. However, the potential benefits of an active lifestyle outweigh the risks of suffering an injury.

Most of the injuries are preventable and awareness of the risk factors will help in reducing the risk.
Furthermore, vigilance and safety measures can dramatically reduce the occurrence of injuries. Moreover,
injuries are damaged tissues or organs which occur when it encounters trauma or physical force that is
greater than what it can resist or absorb. The tissues are able to withstand varying degrees of stress and
strain, but it will break down if it experiences an impact that is stronger than what it can tolerate.
Factors influencing the ability of our tissues or organs to effectively resist or absorb forces include inherent
abnormality, age, technique, fitness level, equipment, and environmental aspects.

Tissues and organs react to the impact and direction of the force. Tensile forces are those that act away from
the center of the structure, causing a pull or stretch. Compressive forces impact the center causing it to bend
or fold. Shear forces are opposing forces toward the different ends of the structure causing it to twist. The
mechanism of how the force was applied is just as important as its impact. The bone is strong in resisting
compressive strength while muscle-tendon units are strong at resisting tensile forces. An individual who
engages in various types of strenuous activities will expose his/her body to these forces which could result
to an injury.

Aside from the knowledge of the forces that cause injury, it is important to understand the ability of
the structures to resist or absorb forces. Injuries in sports and fitness commonly affect the musculoskeletal
structures. The ligaments, tendons, muscles, and bones have inherent strength that helps withstand strong
forces. The strength properties of each musculoskeletal structure vary according to the density of collagen
and elastin fibers present. Its ability to withstand sudden or acute forces also depends on the tissues (i.e.,
fat) that soften the impact on the structure. In general, sports injuries can be classified into two: acute and
chronic/overuse. Acute injures have signs and symptoms (e.g., pain, swelling) that manifest immediately
after force application. On the other hand, the signs and symptoms of chronic or overuse injuries occur
after a long period of exposure to the force.
Sprains, strains, fractures, dislocations, and wounds are examples of acute injuries. An excessive stretching
force can cause the fibers of the ligament, muscle, or tendon to break. An overstretched ligament is called a
sprain. A strain is also caused by excessive stretching that causes tears in the muscle-tendon unit.
Fractures are breaks in the continuity of the bone. It usually occurs as a result of high impact forces that
cause the bone to bend or twist. Dislocations are bones that are pushed out from their joint capsule.

COMMON SPORTS INJURIES

In www.polarisspine.com, participating in one or more sports is a vital part of a healthy, active
lifestyle which is good for the heart, good for the respiration, good for building and maintaining muscular
strength, etc. The risk of injury should obviously not deter you from playing sports; but, by being aware of
some of the most common sports injuries, you can take steps to prevent them or at least reduce the risk of
getting hurt.

The website determine the following most common acute injuries:

1. Strain
Strains are by far the most common of all sports-related injuries simply because we use so many
muscles and tendons when we exercise or play. These moving parts are all susceptible to stretching farther
than they should, or moving in ways they shouldn’t move, leaving them torn, damaged and in pain.
Common muscle strains include pulled hamstrings, pulled groin muscles and strained quads. Most strains
are minor and heal naturally with rest. The best way to reduce the risk of strained muscles and tendons is
to warm up and stretch before engaging in strenuous activity.

2. Sprain
Sprains are to ligaments what strains are to muscles. Ligaments are the tissues that connect bone to
bone. When these ligaments turn in a wrong way, they can pull or tear. Ankle sprains are perhaps the most
frequent type of sprain among athletes, followed closely by knee
sprains, wrist and elbow sprains, etc. Sprains can be painful, take
longer to heal than strains, and sometimes require immobilization
to protect against further injury. Pre-workout stretches and warm-
ups can help deter sprains, as well as practicing good technique in
the sport you’re playing. Sprains often leave the ligament weak
and susceptible to future sprains, so if you have a history of
spraining a knee or ankle, for example, it would be good idea to
support that joint with a brace while playing.

3. Fracture
Impact and contact sports often lead to fractures of the
bone (mostly arms, legs and feet), all of which can be painful,
take weeks of immobilization to heal and may sometimes
require surgery to correct. Fractures are an inherent risk with
most strenuous and/or contact sports, but you can reduce the
risk by wearing the appropriate padding, warming up, working
out to keep muscles strong and flexible, practicing good
technique, etc. Also, don’t “play through the pain,” as
sometimes the pain is a sign of a strain or sprain that left
untreated can make the bone vulnerable to fracture.

4. Dislocation
In www.mayoclinic.org defines, “dislocation is an
injury in which the ends of your bones are forced from their
normal positions. The cause is usually trauma resulting
from a fall, an auto accident, or a collision during contact or
high-speed sports. Dislocation usually involves the body's
larger joints. In adults, the most common site of the injury is
the shoulder. In children, it's the elbow. Your thumb and
fingers also are vulnerable if forcibly bent the wrong way.
The injury will temporarily deformand immobilize
your joint and may result in sudden and severe pain and
swelling. A dislocation requires prompt medical attention to
return your bones to their proper positions”.

4. Concussion
In www.polarisspine.com defines, concussion occurs
when a sudden impact to the head causes the brain to lurch
inside the skull, sometimes damaging the tissues holding it in
place. Concussions may be mild to severe, with symptoms
ranging from headache and dizziness to sleepiness and
temporary loss of consciousness. Always seek a medical
evaluation from a spine-and- brain specialist with any blow to the head, as sometimes more serious
symptoms may occur after the fact. Never continue to play sports if symptoms of a concussion exist.
Concussions usually heal naturally with rest within a week to several weeks. The best way to reduce the
risk of concussion is to wear appropriate protective headgear when playing contact sports like hockey or
football, or when biking or skateboarding, etc.

What are the most common chronic injuries?

Hong (2017) defines, “exercising and sports are good for you, but they sometimes lead to injury.
Some sports injuries result from accidents while others are due to poor training practices, improper
equipment or lacking of conditioning”.
He added that chronic injury as the result of prolonged, repetitive motion that is particularly
common in endurance sports such as swimming, running and cycling. As such, chronic injuries are often
referred to as overuse injuries resulting from overusing one body area while playing a sport or exercising
over a long period.

1. Stress Fracture
According to Dr. Hilal Ahmad Rather (2018), a stress fracture is a fatigue-
induced bone fracture caused by repeated stress over time. Instead of resulting from a
single severe impact, stress fractures are the result of accumulated injury from
repeated submaximal loading, such as running or jumping. Because of this mechanism,
stress fractures are common overuse injuries in athletes.
This type of fracture does not require immobilization, but the individual has to
stop exercise for around four weeks to give it time to heal.

2. Tendinopathy/Tendinitis
As cited in www.betterhealth.vic.gov.au, “tendinopathy, also
known as tendinitis or tendonitis, is a type of tendon disorder that
results in pain, swelling, and impaired function. The pain is typically
worse with movement. It most commonly occurs around the
commonly affects the shoulder, wrist, knee, shin and heel”.

3. Osteoarthritis
In www.hopkinsmedicine.org, “osteoarthritis is the
most common form of arthritis. It is a chronic degenerative
joint disease that affects mostly middle-aged and older adults.
Osteoarthritis causes the breakdown of joint cartilage. It can
occur in any joint, but it most often affects the hands, knees,
hips, or spine”.
4. Bursitis
Tyler Wheeler (2019) defines, bursitis as an inflammation or
irritation of a bursa sac. You have these sacs all over your body. They’re
filled with fluid that helps ease rubbing and friction between tissues like
bone, muscle, tendons, and skin. Bursitis is common around major joints
like your shoulder, elbow, hip, or knee.

HEAT-RELATED ILLNESSES
In www.hopkinsmedicine.org, “exposure to abnormal or prolonged amounts of heat and humidity
without relief or adequate fluid intake can cause various types of heat-related illness. Children and teens
adjust more slowly than adults do to changes in environmental heat. They also produce more heat with
activity than adults and sweat less. Sweating is one of the body's normal cooling mechanisms. Children and
teens often do not think to rest when having fun and may not drink enough fluids when playing,
exercising, or participating in sports”.

The website introduces 3 types of heat-related illnesses:

1. Heat cramps- are the mildest form of heat illness and consist of painful muscle cramps and
spasms that occur during or after intense exercise and sweating in high heat.
2. Heat exhaustion- is more severe than heat cramps and results from a loss of water and salt in the
body. It occurs in conditions of extreme heat and excessive sweating without adequate fluid and salt
replacement. Heat exhaustion occurs when the body is unable to cool itself properly and, if left
untreated, can progress to heat stroke.
3. Heat stroke- the most severe form of heat illness, occurs when the body's heat- regulating system
is overwhelmed by excessive heat. It is a life-threatening emergency and requires immediate
medical attention.

SPORTS INJURY PREVENTION AND MANAGEMENT

According to Elizabeth Quinn (2019), “whether you play sports for competition or fitness, you don't
want to be sidelined with an injury. Time away from the game or in forced inactivity is something we all
want to avoid. While it is impossible to prevent every injury, the American Academy of Orthopedic
Surgeons says research suggests that injury rates could be reduced by 25% if athletes took appropriate
preventative action”.

Quinn suggested to use these general rules for injury prevention no matter what sport you play.

1. Be in Proper Physical Condition to Play a Sport

Keep in mind the weekend warrior has a high rate of injury. If you play any sports, you should
adequately train for that sport. It is a mistake to expect the sport itself to get you into shape. Many injuries
can be prevented by following a regular conditioning program of exercises designed specifically for your
sport.

2. Know and Abide by the Rules of the Sport

The rules are designed, in part, to keep things safe. This is extremely important for anyone who
participates in a contact sport. You need to learn them and to play by the rules of conduct. Respect the rules
on illegal procedures and insist on enforcement by referees, umpires, and judges.

3. Wear Appropriate Protective Gear and Equipment

Protective pads, mouth guards, helmets, gloves, and other equipment are not for those you consider
weak; they are for everyone. Protective equipment that fits you well can save your knees, hands, teeth, eyes,
and head. Never play without your safety gear.

4. Rest
 Athletes with a high number of consecutive days of training, have more injuries. While many
athletes think the more they train, the better they'll play, this is a misconception. Rest is a critical
component of proper training. Rest can make you stronger and prevent injuries of overuse, fatigue and
poor judgment.

5. Always Warm-Up Before Playing

Warm muscles are less susceptible to injuries. The proper warm-up is essential for injury
prevention. Make sure your warm-up suits your sport. You may simply start your sport slowly, or practice
specific stretching or mental rehearsal depending upon your activity.

6. Avoid Playing When Very Tired or in Pain

This is a set-up for a careless injury. Pain indicates a problem. You need to pay attention to warning
signs your body provides.

SPORTS INJURY MANAGEMENT

In www.podiatrymed.co.nz/ defines, “Sports Injury Management is the management of a specific
injury to allow an individual to return or continue their chosen sport without damaging or compromising
their body. Managing a sports injury correctly is important and can help to minimize damage to a muscle,
tendon, ligament, and joint, hence, increasing the chance of a full recovery”.

First Aid Techniques to Injuries

In https://pivotalmotion.physio/, explains that, “the first 24-48 hours after sustaining a soft tissue
injury is crucial in ensuring the best outcome for healing. As a general rule, management for most acute
soft tissue injuries is as simple as remembering two simple acronyms – RICER and HARM”.

The website suggest to follow the RICER procedure:

Initially, the objective for healing any soft tissue injury is to minimize swelling and
bleeding. Reducing movement, and in some cases immobilizing the injured area, is
REST one of the simplest methods to reduce further injury and promote healing
Cooling the injured area serves to slow down tissue metabolism. It may cause
contraction of blood vessels which will slow down blood flow and assist with
reducing swelling. Ice can also provide a temporary numbing effect to assist with
ICE short term pain relief as well. Ensure that intense cooling is not applied directly to the
skin to minimize the potential for skin burns.
Compressing an injured area can have a direct effect on swelling. Applying a
bandage to the area can help to limit the amount of bleeding that occurs in an isolated
COMPRESSION area. Caution needs to be taken to ensure that any compressive bandage is firm,
however does not reduce the normal circulation to the area
Elevating the injured area will also serve to reduce the collection of fluid to the area
by limiting the effect of gravity. For foot or leg injuries, lying with the injured area
ELEVATION elevated above the level of the pelvis with the use of pillows is an easy start.

While RICER helps promote healing in the early stages of injury to get the right
REFER diagnosis you need to see an appropriate health professional

In the first few days of an injury, remember to avoid HARM:

 Heat will cause blood vessels to dilate which in turn will increase the flow of
HEAT blood to the area. Avoid hot baths, showers, saunas, heat packs, and heat
rubs.
Alcohol can increase swelling, resulting to longer recovery. Similar to heat,
alcohol has an effect of dilating blood vessels, which in turn will increase the
flow of blood to the area. Alcohol can also mask pain and the severity of the
ALCOHOL injury, which may put you at greater risk for re-injury. Avoid drinking
alcohol in the initial stages of healing any injury.

RUNNING OR OTHER An increase in heart rate increases the flow of blood around the body. This
EXCESSIVE EXERCISE will cause blood to accumulate in the area faster. Take the opportunity to
rest.
Massaging the area, once again, will stimulate the flow of blood to the area.
MASSAGE Avoid massage in the initial stages of injury.

Activity 1
Direction: Choose the best answer from the given choices. Write your answers in a 1 whole sheet of
paper. (14)

1. It 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.
A. Concussion B. Dislocation C. Fracture D. Strain
2. It is a stretch or tear of a ligament, the band of connective tissues that joins the end of one bone with
another.
A. Concussion B. Dislocation C. Fracture D. Sprain
3. When two bones that come together to form a joint become separated.
A. Concussion B. Dislocation C. Fracture D. Sprain
4. A break in the bone that can occur from after a quick, one-time injury to the bone or from repeated stress
to the bone over time.
A. Concussion B. Dislocation C. Fracture D. Sprain
5. It is a life-threatening injury because they disrupt the normal function of the brain.
A. Concussion B. Dislocation C. Fracture D. Sprain
6. Which of the following is NOT classified as chronic injuries?
A. Bursitis B. Osteoarthritis C. Sprain D. Stress Fracture
7. Which of the following is classified as acute injuries?
A. Bursitis B. Osteoarthritis C. Sprain D. Strain
8. It refers to damaged tissues or organs which occur when it encounters trauma or physical force that
is greater than what it can resist or absorb.
A. Acute Injuries B. Chronic injuries C. Concussion D. Injuries
9. In the acronym PRICED, what does P stand for?
A. Perform B. Place C. Precise D. Protection
10. In the acronym HARM, what does H stand for?
A. Hands B. Heat C. Help D. Hot
11. Which of the following is classified as acute injuries?
A. Bursitis B. Osteoarthritis C. Stress Fracture D. Strain
12. These are damaged tissues or organs which occur when it encounters trauma or physical force that is
greater than what it can resist or absorb.
A. Acute Injuries B. Chronic injuries C. Concussion D. Injuries
13. In the acronym PRICED, what does P stands for?
A. Perform B. Place C. Precise D. Protection
14. In the acronym HARM, what does H stands for?
A. Hands B. Heat C. Help D. Hot

Activity 2: Direction: Write T if the statement is true and F if it is false. Write your answers in a 1 whole
sheet of paper. (12)
 _1. Inflammation is the first step of the healing process, which increases blood flow to the injured
area.
_2. Exercising can cause further damage to the injured part.
_3. Massage increases swelling and bleeding into the tissue, prolonging recovery time.
_4. Injury evaluation is NOT the same as diagnosis.
_5. Proper warm-up is essential for injury prevention.
_6. Concussion is a life-threatening injury because it disrupts the normal function of the brain.

Activity 3: Directions: Read and analyze carefully the situations below. Then, answer the questions that
follow. Write your answer in a 1 whole sheet of paper. (15)

While watching a basketball game, you see your friend go for a lay-up. Another player tried to block his shot
and bumped your friend in mid-air.
Your friend lost his balance and fell on his back and his head hits the floor. It took several minutes before your
friend was able to get up. You saw him limp as he walks toward the bench.

1. Write two injuries that your friend could have suffered from the fall.
2. Are these injuries acute or chronic? Why or why not?
3. Should your friend be examined by a doctor? Why or why not?