Sports Fitness

1
Sports Fitness
Injuries
2
Session 13 Objectives

• The student will learn how to define, identify,
  and treat the basic sports injuries associated
  with wellness and sporting activities.
• SOLs 11/12.1, 11/12.2, 11/12.3, 11/12.4,
  11/12.5

3
Sprain

• Injuries that affect ligaments, thick bands of
  cartilage that attach bone to bone.

4
Strains

• Injuries that affect muscles or tendons, thick
  bands that attach muscles to bones.

5
Overuse Injury Examples

• Shin splints refers to pain felt anywhere along
  the shinbone from knee to ankle. People who play
  sports that involve a lot of running are
  particularly prone to this injury. One of the
  most common reasons for this pain is overuse,
  such as trying to exercise beyond your current
  level of fitness.

6
Overuse Injury Examples

• Blisters are very painful, puss-filled lesions
  that are most commonly caused due to friction and
  pressure
• Ensure that shoes fit correctly.
• Protect the potential 'hot spots' by applying a
  second skin and / or taping.
• Keep feet as dry as possible. Wet shoes, boots
  and socks will cause blisters far quicker than
  dry ones.
• Wherever possible change socks regularly and use
  foot powder to help keep them dry.

7
Tennis Elbow vs. Golf Elbow

• Tendonitis is inflammation, or swelling, of a
  tendon.

8
Muscle Cramps

• An involuntarily and forcibly contracted muscle
  that does not relax.
• Cramps are extremely common. Almost 95 of people
  experiences a cramp at some time in their life.
• Any of the muscles that are under our skeletal
  muscles can cramp.
• Causes of cramps
• Injury
• Vigorous activity
• Rest cramps
• Dehydration
• Body fluid shifts
• Low blood calcium, magnesium

9
Side Stitch

• That sharp, localized twinge of pain just below
  the rib cage that usually occurs on the the right
  lower abdomen.
• It is particularly common in runners and
  swimmers.
• Ligaments extend downward from your diaphragm to
  hold your liver in place. When you run, your
  liver drops at the exact time that your diaphragm
  goes up, stretching the ligaments and causing
  pain

10
R.I.C.E.

• Rest Resting the injured part is important to
  promote effective healing.
• Ice Cold provides short-term pain relief and
  also limits swelling by reducing blood flow to
  the injured area.
• When icing injuries, never apply ice directly to
  the skin (unless it is moving as in ice massage)
  and never leave ice on an injury for more than 20
  minutes at a time.
• Compression If you feel
• throbbing, or if the wrap just feels
• too tight, remove the bandage and
• re-wrap the area so the bandage is
• a little looser.
• Elevation Elevating an injury help
• control swelling. It's most effective
• when the injured area is raised above
• the level of the heart.