safety

practices in
exercise and
sports
PRESENTED BY: GROUP 3
 contents
01 Causes of Sports and Exercise Injuries

02 Common Sports and Exercise Injuries

03 Musculoskeletal Injuries

04 Protective Measures
 The pursuit of physical activity and participation in sports
contribute to physical fitness, skill development, and overall well-
being. However, the risk of sports-related injuries remains a
significant concern. This report aims to explore the causes of sports
injuries, common types of sports injuries, musculoskeletal injuries,
and protective measures to mitigate these risks.
causes of sports and
exercise injuries
 Causes of Sports Injuries

Common sports injuries encompass a

wide range of conditions such as
sprains, strains, fractures,
dislocations, and tendonitis. These
injuries can occur in any part of the
body and vary in severity depending
on the sport and circumstances.
 Causes of Sports Injuries
FACTORS INFLUENCING THE ABILITY OF OUR TISSUES OR ORGANS:

OVERUSE AND REPETITIVE STRESS

IMPROPER TECHNIQUE
LACK OF CONDITIONING
INSUFFICIENT WARM UP AND COOL DOWN
POOR EQUIPMENT OR UNSAFE ENVIRONMENT
INADEQUATE REST AND RECOVERY
AGE AND PHYSIOLOGICAL FACTORS
Common Sports and
Exercise Injuries
Common Sports and Exercise Injuries
what are injuries?
-Injuries are damaged tissue or organs which occur
when it encounters trauma or physical force that is
greater that what it can resist or absorb.

INJURIES CAN BE CLASSIFIED INTO TWO:

ACUTE INJURIES- have signs and symptoms (e.g.,

pain, swelling) that manifest immediately after
force applications.

CHRONIC INJURIES - or overuse injuries occur

after a long period of exposure to the force.
Common Sports and Exercise Injuries
acute injuries

SPRAIN
-are injuries to ligaments, the tough bands
connecting bones in a joint. Ankle and wrist
sprains are particularly common.
Common Sports and Exercise Injuries

R I C E

REST ICE COMPRESS ELEVATE

the injured area for for 20 minutes at the to help reduce the injured area 6
48 hours a time, 4 to 8 times swelling to 10 inches above
per day the heart
 Common Sports and Exercise Injuries

STRAIN
- also known as pulled muscles, occur when
fibers within a muscle or tendon stretch too
far or tear. Hamstring and back strains are
frequent among athletes.
Common Sports and Exercise Injuries

FRACTURE
-a fracture is a broken bone. It can range
from a thin crack to a complete break. Bone
can fracture crosswise, lengthwise, in
several places, or into many pieces. Bone
fractures can be either acute, resulting from
a specific traumatic event, or stress
fractures, which occur over time due to
repeated stress on a bone.
Common Sports and Exercise Injuries

DISLOCATION
-a dislocation is an injury to a joint, a place
where two or more bones come together in
which the ends of your bones are forced
from their normal positions. This painful
injury temporarily deforms and immobilizes
your joints. Dislocation is most common in
shoulders and fingers.
 Common Sports and Exercise Injuries

ACL TEARS
-a anterior cruciate ligament (ACL) is crucial
for knee stability. ACL tears are common in
sports that involve sudden stops and
changes in direction. The ACL connects the
bottom of the thighbone (femur) to the top
of the shinbone (tibia). The ACL helps keep
the knee stable.
 Common Sports and Exercise Injuries

MENISCUS TEARS
-a meniscus is cartilage that cushions the
space between the bones in the knee.
Tears often occur alongside other knee
injuries, like an ACL tear, during twisting
or pivoting movements.
 Common Sports and Exercise Injuries

ROTATOR CUFF INJURIES

-a rotator cuff is a group of muscles and
tendons that secure the shoulder and
allow its extensive range of motion.
Overuse or acute trauma can lead to
strains, tears, and tendinitis in the rotator
cuff.
 Common Sports and Exercise Injuries

TENNIS ELBOW AND GOLFERS

ELBOW
-a Tennis elbow (lateral epicondylitis)
affects the outside of the elbow, caused by
repetitive wrist and arm motions.

-a Golfer’s elbow (medial epicondylitis)

impacts the inside of the elbow and is
caused by overuse of the forearm muscles.
Common Sports and Exercise Injuries

SHIN SPLINTS
-a Shin splints refer to pain along the
shinbone (tibia) and are common in
runners and athletes who engage in
heavy leg use, especially on hard
surfaces or in sports with frequent stops
and starts.
Common Sports and Exercise Injuries

CONCUSSION
-a concussion is a traumatic brain injury
resulting from a blow to the head or a
sudden jolt that can cause the brain to
move rapidly inside the skull. They are a
critical concern in contact sports like
football and hockey.
Why does a body part swell after getting injured?

During Acute Injuries, the body will initiate the healing

process through the inflammatory response.
Swelling occurs due to fluid accumulation as a result of
increased blood flow and blood vessel permeability.
The entire healing process takes several months to a year
to complete
MUSCULOSKELETAL
INJURIES
 MUSCULOSKELETAL INJURIES
WHAT IS MUSCULOSKELETAL INJURIES?
-Musculoskeletal injuries encompass a broad range of
conditions that affect the musculoskeletal system, including
muscles, bones, ligaments, tendons, and nerves. These injuries
can result from acute trauma, such as a fall or collision, or
from chronic overuse or misuse. These injuries often results
sudden impacts, repetitive motions or excessive stress on the
musculoskeletal system during sports and exercise

TYPES OF MUSCULOSKELETAL INJURIES

Tendinitis
Bursitis
Repetitive Strain Injuries (RSIs)
Osteoarthritis
Common Sports and Exercise Injuries

TENDINITIS
-a overuse or strain on a joint can
inflame tendons and result in
tendinitis. Tendinitis is inflammation of
the thick fibrous cords that attach
muscle to bone.
Common Sports and Exercise Injuries

BURSITIS
-a Bursitis is the inflammation of the bursae. Most
common locations for bursitis are the shoulder,
elbow and hip, but can occur in other locations like
the knee, heel and base of the big toe. Bursitis is
typically caused by repetitive, minor impact on the
area, or from a sudden, more serious injury.
Common Sports and Exercise Injuries

REPETITIVE STRAIN INJURIES

-a damage to muscles, nerves, ligaments,
and tendons caused by repetitive motion
or overuse. They're also sometimes
called repetitive stress injuries.
Repetitive strain injuries are very
common and usually affect your: Fingers
and thumbs.
Common Sports and Exercise Injuries

OSTEOARTHRITIS
-a degenerative joint disease, in which the
tissues in the joint break down over time. It
is the most common type of arthritis and is
more common in older people. People with
osteoarthritis usually have joint pain and,
after rest or inactivity, stiffness for a short
period of time.
safety practices in exercise and sports

causes
Accidents: Such as falls, impacts, or collisions.
Overuse: Repeating the same motion can lead to
wear and tear on the body, causing conditions like
tendinitis or RSIs.
Poor Posture or Ergonomics: Can contribute to
chronic musculoskeletal issues.
Sports Injuries: High-impact or repetitive motion
sports can lead to injuries.
Improper Lifting: Lifting objects improperly can
strain the back and other areas.
safety practices in exercise and sports

treatment
RICE Method: Rest, Ice, Compression, and
Elevation for initial injury management.
Medications: Pain relievers and anti-inflammatory
drugs.
Physical Therapy: To restore movement, strength,
and flexibility.
Surgery: In severe cases, surgery may be necessary
to repair the damage.
Immobilization: Using splints, casts, or braces to
keep the injured area from moving.
Protective Measures
 Protective Measures

PROTECTIVE MEASURES
-Implementing protective measures such as proper warm-up
and cool-down routines, using appropriate safety equipment,
maintaining good technique, staying hydrated, and allowing
adequate rest and recovery can significantly reduce the risk
of sports injuries and promote long-term athletic health and
performance. Remember, prioritizing safety and practicing
injury prevention strategies are essential for enjoying sports
and exercise while minimizing the risk of harm.

Here are some general protective measures to prevent

getting injured:
 Protective Measures

WARM UP AND COOL DOWN

-a warm up, may help lower
muscle soreness and lessen injury
risk. Cooling down after your
workout lets the heart rate and
blood pressure slowly recover to
preexercise levels.
 Protective Measures

ADOPT A COMPREHENSIVE
TRAINING PROGRAM
-most sports injuries can be prevented
with adequate preparation and proper
knowledge. The following strategies can
minimize the occurrence of these injuries.
 Protective Measures

USE PROTECTIVE EQUIPMENT

AND PROPER ATTIRE.
-Sports safety equipment and gear may
sometimes look odd or unfashionable, but
using the right protective safety gear for
your sport is essential for preventing
serious injuries or reducing the severity of
an injury you may receive.
 Protective Measures

PRACTICE CORRECT TECHNIQUE

-Over time symptoms of injuries caused by poor
or incorrect technique will be exacerbated and
could lead to a more serious long term damage.
Good technique, on the other hand, protects
against injury and produces a better
performance. Someone with good technique is
biomechanically efficient.
 Protective Measures

FOLLOW THE RULES

-Rules and regulations are there
for a good reason to keep you
and your teammates in the game
and to avoid injuries, fights and
violent actions.
 Protective Measures

PROPER ENVIRONMENTAL
CONDITIONS
- Sports facilities are built spaces
that provide opportunities for
various sports activities. Facilities
provide and maintain safe for
athletes to prevent injuries during
training and competition.
 Protective Measures

PROPER FOOD INTAKE

-Good nutrition can enhance sporting
performance. A well-planned,
nutritious diet should meet most of an
athlete's vitamin and mineral needs,
and provide enough protein to
promote muscle growth and repair.
thank you for listening!