Download Injury Prevention

10 PASS
Muscle and Skeletal Systems
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Before we begin we need to have a
recap of the muscular and skeletal
systems. Go to
http://www.anatomyarcade.com/games/
games and complete the ‘major bones’
crossword and the ‘skeletal jigsaw’. For
the muscular system please complete
the ‘Poke a muscle’ and the ‘Match a
muscle’ games to re-look at what we
learnt last year.
Injury Management
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Injury assessment: The following are
used to assess injuries sustained
through accidents, sporting etc.
 DRSABCD
 TOTAPS
Activity
Go to clickview
 Click on PDHPE, physical education and
search for the video titled ‘sports injury;
prevention and management’
 You can print off the resources
worksheet that is attached to this video
and complete it as you go.
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T – Talk to the patient find out about the pain sharp, dull, aching, throbbing and how the injury
occurred
O – Observe mental state, consciousness,
position of the body, size, colour
T – Touch. Feel - lumps, depression, swelling,
heat, points of tenderness
A – Active Movement. Ask to athlete to move
their limb. Can they move through a full range. Is
there pain through part or all of the range?
P – Passive Movement. Gently put the joint or
part through a normal range of movement. Move
the limb for them. Watch for reactions to pain
S – Skills Test If none of these produce pain,
then test the athlete to ensure he/she may return
For immediate treatment use the following:
 R = Rest. Reduces further damage.
Avoid as much movement as possible.
 I = Ice. Every 20 minutes for 2 hours for
the first 48-72 hours
 C = Compression. Reduces swelling
around the injury. Use a bandage.
 E = Elevation. This also helps with
swelling around the area.
 R = Referral to a doctor or physio
depending on the nature of the injury.
Injury Classification
What Are Sports Injuries?
The term sports injury, in the broadest
sense, refers to the kinds of injuries that
most commonly occur during sports or
exercise. Some sports injuries result from
accidents; others are due to:
 poor training practices
 improper equipment
 lack of conditioning
 insufficient warm-up and stretching
Acute: Acute injuries are usually the result of a
single, traumatic event (macro trauma).
Common examples include wrist fractures,
ankle sprains, shoulder dislocations, and
hamstring muscle strain.
 Overuse: Overuse injuries are more subtle and
usually occur over time. They are the result of
repetitive micro trauma to the tendons, bones
and joints. Common examples include tennis
elbow (lateral epicondylitis), swimmer's
shoulder (rotator cuff tendinitis and
impingement and shin splints
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Direct: A direct injury is caused by an external
blow or force. Direct injuries can be caused by a
collision with another person being struck with an
object. Examples of injuries that result from
external forces include haematomas (‘corks’)
and bruises, joint and ligament damage
 Indirect: An indirect injury can occur in two
ways: The actual injury can occur some distance
from the impact site. For example, falling on an
outstretched hand can result in a dislocated
shoulder. The injury does not result from physical
contact with an object or person such as overstretching, poor technique, fatigue and lack of
fitness. Ligament sprains and muscle strains and
tears are examples of these injuries.
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Injury Prevention
Most overuse injuries can be prevented with proper training and
common sense. Learn to listen to your body. Remember that "no pain,
no gain" does not apply here. The 10% rule is very helpful. In general,
you should not increase your training program, or activity more than
10% per week. This allows your body adequate time for recovery and
response. The 10% rule also applies to increasing pace or mileage for
walkers and runners, as well as to the amount of weight added in
strength training programs. To also reduce the risk of injury a warm-up
and cool down that are specific to the sport and incorporate plenty of
variety are essential.
It is also important to have sufficient levels of the basic components of
fitness (flexibility, speed, coordination, strength) or those most
important to the sport of your choice. If these have been adequately
trained then the risk of injury is significantly reduced.
Protective equipment can also play a major role in the prevention of
injury.
Question Time……
1. Name and describe the 4 major types
of sporting injuries
 2. What are 3 ways to prevent injury?
 3. Name the injury management
acronyms DRSABCD, TOTAPS, RICER
 4. Research appropriate treatment for
injuries and conditions which have the
potential to occur in a specific physical
activity, sport or recreation context. E.g.
Sprained ankle, tennis elbow, shin
splints and shoulder dislocation.
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Tasks . . .
Go to
http://www.oup.com.au/__data/assets/pd
f_file/0020/198002/PDHPE_HSC_e_cha
pter_Ch16.pdf bookmark this page
 Complete ‘practical application’
questions on page 5
 Complete ‘Research and Review’
questions on page 8
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Rehabilitation
Rehabilitation and return to play
 - progressive rehabilitation
 - assessing readiness of return to play
 How do you know an athlete is ready to
return to play??
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Progressive Rehabilitation
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The principles of progressive rehabilitation:
- Pain management
- Restoration of ROM
- Maintaining levels of fitness through
cross-training
- Restoration of strength
- Reintroduction of sporting skills
- Return to training
- Return to play- indicators of
readiness.
Rehabilitation Options
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Sports Massage
Strapping & Taping
Stretching
Strengthening
Complimentary Therapies
Now go to
http://www.sportsinjuryclinic.net/strappingand-taping/acl.php and click on the
rehabilitation tab and select a sporting
injury (any part of the body) and research
how to rehabilitate it back to full strength.