Safety Practices and Sports Injury

Management
PHYSICAL EDUCATION GRADE 11
What are injuries? Why is my risk at getting injured
higher now that I am more active?
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.
Strains
• Strain 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.
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.
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
paddingwarming 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.
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 deform and
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”.
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?
•
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.
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”.
 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”
 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

• “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”.
• 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.
• 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.
• Heat stroke- the most severe form of heat illness, occurs
when the body's heatregulating system is overwhelmed by
excessive heat. It is a life-threatening emergency and
requires immediate medical attention.
 SPORTS INJURY PREVENTION AND MANAGEMENT

• “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.
 General rules for injury prevention no
matter what sport you play.
• 1. Be in Proper Physical Condition to Play a
Sport
• 2. Know and Abide by the Rules of the Sport
• 3.Wear Appropriate Protective Gear and
Equipment
• 4.Rest
• 5. Always Warm-Up Before Playing
• 6. Avoid Playing When Very Tired or in Pain
 SPORTS INJURY MANAGEMENT

First Aid Techniques to Injuries

RICE
REST

• 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 one of the simplest methods to reduce
further injury and promote healing
•
ICE
• 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 short term
pain relief as well. Ensure that intense cooling is
not applied directly to the skin to minimize the
potential for skin burns.
COMPRESSION
• 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 area. Caution needs to be
taken to ensure that any compressive bandage is
firm, however does not reduce the normal
circulation to the area
ELEVATION
• 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 elevated above the level of the
pelvis with the use of pillows is an easy start.
REFER

• While RICER helps promote healing in the early

stages of injury to get the right diagnosis you need
to see an appropriate health professional
In the first few days of an injury,
remember to avoid HARM:
HEAT

• Heat will cause blood vessels to dilate which in turn

will increase the flow of blood to the area. Avoid
hot baths, showers, saunas, heat packs, and heat
rubs.
ALCOHOL

• 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 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 EXCESSIVE
EXERCISE
• An increase in heart rate increases the flow of
blood around the body. This will cause blood to
accumulate in the area faster. Take the opportunity
to rest.
MASSAGE

• Massaging the area, once again, will stimulate the

flow of blood to the area. Avoid massage in the
initial stages of injury.
IN A ONE WHOLE SHEET OF PAPER ANSWER THE
FOLLOWING
For the last time, share your final insights by
completing the following sentence prompts.

• 1. I will protect myself…

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• 2. I will follow…
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• 3. I will make sure before engaging in any physical activity/sports…
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• 4. I will be aware…
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• 5. I will prevent myself from sports injuries by…
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TRUE OR FALSE Direction: Write T if the statement is true
and F if it is false. Write your answers in your activity
notebook.

• __________________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.
•
MULTILPLE CHOICE

Direction: Choose the best answer from the given choices. Write your answers in your
activity notebook.

7. Which of the following is classified as acute injuries?

A. Bursitis B. Osteoarthritis C. Stress Fracture D. Strain

8. 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

9. In the acronym RICER, what does C stands for?

A. Compassion B. Compression C. Compressor D. Commitment

10. In the acronym HARM, what does H stands for?

A.Hands B. Heat C. Help D. Hot
Directions: Read and analyze carefully the situations below.
Then, answer the questions that follow.

• 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.
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• 2. Are these injuries acute or chronic? Why or why not?

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• 3. Should your friend be examined by a doctor? Why or why not?

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THANK YOU!!!