WHAT IS INJURY?

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.
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.

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.

SAFETY PRACTICES
AND SPORTS INJURY
MANAGEMENT
 COMMON SPORTS INJURIES
1• Strain- 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.

2• Sprain-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 frequent type of
sprain among followed closely by knee
sprains, elbow sprains, etc. Sprains can be
take longer to heal than strains.

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
4• Dislocation-an injury in which the ends of strenuous and/or contact sports.
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.

5• Concussion -occurs when a sudden

impact to the head causes the brain to
lurch inside the skull, sometimes
damaging its tissues holding it in place.
 MOST COMMON CHRONIC INJURIES
1• Stress fracture- fatigue induced bone fracture
caused by repeated stress over time and are the
result of accumulated injury from repeated
submaxinal loading, such as jumping and
running.
2• Tendinopathy/Tendinitis- a type of tendon
disorder that results in pain, swelling, and
impaired function. This commonly occurs around
the shoulder, knee, wrist, and heel.
3• Osteoarthritis- most common form of
arthritis. It is a chronic degenerative joint
disease that affects mostly middle-aged and
older adults, that causes breakdown of joint
cartilage.
4• Bursitis- an inflammation or irritation of
bursa sac. This is common around major joints
like your shoulder, elbow, hip, or knee.

HEAT-RELATED SPORTS INJURY PREVENTION

ILLNESSES AND MANAGEMENT
1. Heat cramps- painful 1. Be in proper physical
muscle cramps and condition to play a sport
spasms 2.Know and abide by the
2. Heat exhaustion- rules of the sport
result from a loss of 3.Wear appropriate
water and salt in the protective gear and
body equipment
3. Heat stroke- occurs 4. Rest
when the body's heat 5. Always warm-up before
regulating system is playing
overwhelmed by 6.Avoid playing when very
tired or in pain
excessive heat
 SPORTS INJURY MANAGEMET (RICER)
✅REST- reduce movement to
reduce further injury and to
promote healing
✅ ICE- cooling the injured area
slow downs tissue metabolism
✅ COMPRESSION- can help to
limit the amount of bleeding that
occurs in an isolated area
✅ ELEVATION- reduce the
collection of the fluid to the area
by limiting the effect of gravity
✅ REFER- see an appropriate
health professional to get the
right diagnosis

IN THE FIRST FEW DAYS OF INJURY, REMEMBER

TO AVOID (HARM)
📌HEAT- may cause blood vessels to
dilate, increasing the flow of blood to
the area
📌 ALCOHOL- can increase swelling,
resulting to longer recovery
📌 RUNNING OR OTHER
EXCESSIVE EXERCISE- increase in
heart rate increases the flow of blood
around the body
📌 MASSAGE- will stimulate the blood
to the area