This is for sports people of the world

1. BY
Muhammad Fayyaz Saleemi
Tauqir Ahmad Butt
Asif Shabir
Muhammad Imran
Shabab Fatima

2. Learning Outcomes
 Discuss preventing measures in
sports injuries.
 Elaborate the injuries which can
occur in sports and exercise.
 Explain the reasons why injuries may
occur.
 Describe methods to avoid injuries
and aid recovery.

3. Sports Injuries
It refers to kinds of injuries that
commonly occur during sports or
exercise.
Some sport injuries result from
accidents, other due to poor training
practices, improper equipment, lack of
conditioning, insufficient warm up or
stretching.

4. How common sports injuries can
be prevented by correct
identification of risk factors
 Intrinsic Risk Factors
 Extrinsic Risk Factors

5. Intrinsic
Muscle
Imbalance
Postural
Defects
Overuse
Age
Poor
Technique
Inadequate
Warm up

6. Extrinsic
Equipment
Other Players
Technique
Coaching or
Instructions
Environmental
Conditions
Nutrition

7. Factors in the Prevention of
Sports Injuries
If we keep these factors in mind, we may
reduce injuries in sports or exercise.
 Physical Conditioning
Appropriate conditioning programs can
aid in the decreased risk of injuries. Safe
athletic performance requires adequate;
 Muscular Strength and Balance Power
 Neuromuscular coordination
 Flexibility
 Cardiovascular Endurance
 Body Composition

8.  Warm Up
A correct warm up assists in;
 Raising the body temperature
 Increasing Blood Flow
 Promoting oxygen supply to the muscles
 Provide mental preparation
Reduction in soft tissue injuries by
enhancing mechanical behavior of muscles,
ligaments, tendons and other connective
tissues.

9.  Cool Down
Recovery can reduce incidence of
muscle soreness, post exercise as well as
reduce the overall recovery time.

10.  Stretching
 Warm up prior to stretching
 Dynamic stretching in the warm up
 Static stretching as part of a cool down
 Stretch before and after exercise/sports
 Stretch gently and slowly
 Stretch to the point of tension but not
pain

11.  Appropriate Training
 Type
 Amount
 Frequency
 Intensity

12.  Equipment
Using the right equipment can be
important in avoiding injuries in sports.
 Protective Equipment
 Playing Equipment
 Footwear
 Clothing

13.  Role of the Coach
Through providing sports specific
knowledge with sports safety component,
the coach can contribute greatly to the
reduction of injury occurrence and
severity.

14.  Environmental Factors
Extreme cold and hot weather can
cause injury. Extreme heat can produce
heat cramps and dehydration. Extreme
cold can cause frostbite and hypothermia.
 Type of playing surface
 Indoor vs. Outdoor
 Weather conditions
 Time of season
 Human Factors (team mates, opponents,
referee, coach and spectators)

15.  Psychological Profile
Excessive psychological arousal,
under-arousal and loss of concentration
result in decrease in sporting performance
and increase in the risk of injury.
 Motivation
 Risk Taking
 Stress Coping

16.  Nutrition
Inadequate excess of glycogen occurs
due to under-nutrition and causes a reliance
on fat and protein stores resulting in protein
breakdown, which in turn leads to soft tissue
injury. Inadequate protein intake causes
skeleton muscle breakdown. Deficiency of
calcium and phosphorus result in altered
bone metabolism resulting in injury.

17. Classification of
Sports Injuries
Sports injuries are generally classified
in two ways;
 Acute Injuries
 Chronic Injuries

18. Acute Injuries
It occurs suddenly when playing or
exercising. It has following kinds.
 Sprains
 Strains
 Dislocations
 Contusions
 Fractures

19.  Sprains
Tears to the ligaments that join the
ends of the bones together. The ankles
knees and wrists are commonly affected
by sprains.

20.  Strains
Pulls or tears of muscles or tendons
(The tissues that attach the muscles to
the bones).

21.  Fracture
Refer to any break in the continuity of
the bones. Classified as partial, multiple
and complete fracture.

22.  Dislocation
A dislocation is an injury to a joint (A
place where two or more bones meet) in
which the ends of your bones are forced
from there positions. This painful injury
temporarly deforms and immobilizes
your joint.

23.  Contusion
Contusion is an infiltration or
extravasion of blood into the tissue due
to rupture of vessels by the application
of blunt force.

24. Chronic Injuries
Gradual onset and are caused by
repetitive light trauma to soft tissue or bone.
 Tennis Elbow
 Golfer’s Elbow
 Shin Splints
 Bursitis
 Stress Fractures

25.  Tennis Elbow
Tennis elbow is pain on the outside of
the elbow that is result of the overuse
(repeating the same motion). It causes
damage to the tendons of forearm.

26.  Golfer’s Elbow
Golfer’s elbow is pain on the inside of
the elbow that is result of the overuse
(repeating the same motion). It also causes
damage to the tendons of forearm.

27.  Shin Splint
Pain along the outside
front of the lower leg, commonly seen in
runners.

28.  Bursitis
Bursa is a small balloon like sac that
can be found around joints and other
moving parts of body such as shoulder,
elbow, knee, foot and ankle. When bursa is
inflamed and filled with fluid, the condition
is known as bursitis and can be the cause
of discomfort and pain.

29.  Stress Fractures
Stress fractures are tiny cracks in a
bone. Fractures are caused by the
repetitive application of force often by
overuse such as repeatedly jumping up
and down or running long distances.

30. Common Sports Injuries
 Ankle Sprain
 Quads Sprain
 Hamstring Strain
 Shin Splints
 ACL Injury
 Golfer’s Elbow
 Tennis Elbow
 Planter Fasciitis
 LBP
 Runner’s Knee

31. Acute Injury Management
(R.I.C.E)
 R-Rest-2,3 days with immobilization.
 I-Ice-Reduces pain and spasm,
minimizes cell death and causes
vasoconstriction.
 C-Compression-Decreases swelling by
slowing the flow of fluid into that area.
 E-Elevation-Decreases sweeling by
encouraging blood return to the heart.

32. Chronic Injury Management
 Pain Killer
 Immobilization
 Corticosteroid Injections
 Physiotherapy
 Surgery
 Rehabilitation

33. THANK YOU