This document discusses sports injury prevention and management. It begins by defining different types of injuries like strains, sprains, fractures, and dislocations. It then covers common sports injuries and chronic injuries like stress fractures and tendinitis. The document also addresses heat-related illnesses and their symptoms. For injury prevention, it recommends proper physical conditioning, following rules, wearing protective gear, resting, and warming up. For injury management, it advises following the RICER procedure of rest, ice, compression, elevation, and referral in the first 24-48 hours. It cautions against practices like heat, alcohol, excessive exercise, and massage in the initial stages.

1. Safety Practices and
Sports Injury
Management
Tagumpay Nagaño High School

2. Most of the injuries are
preventable and awareness of
the risk factors will help in
reducing the risk.
Furthermore, proper warm-up
and training, vigilance, and
safety measures can
dramatically reduce the
occurrence of injuries

3. 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 or force that is stronger than
what it can tolerate.

4. Factors influencing the ability
of our tissues or organs to
effectively resist or absorb
forces include:
• inherent abnormality
• body position
• Age
• Technique
• fitness level
• Equipment
• environmental aspects.

5. Tensile forces are those that
act away from the center of the
structure, causing a pull or stretch.
Compressive forces impact
the center causing it to bend or
fold.
Shear forces are opposing
forces toward the different ends of
the structure causing it to twist.

6. In general, injuries including sports
injuries can be classified into two: acute
and chronic/overuse.
Acute injures have signs and
symptoms (e.g., pain, swelling) that
manifest immediately after force
application.
Chronic/ Overuse, the signs and
symptoms of chronic or overuse injuries
occur after a long period of exposure to
the force.

7. COMMON SPORTS
INJURIES

8. 1. Strain
Strains 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
The best way to reduce the risk of strained
muscles and tendons is to warm up and stretch before
engaging in strenuous activity.

9. 2. 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.
Pre-workout stretches and warm-ups can help
deter sprains, as well as practicing good
technique in the sport you’re playing.

10. 3. 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 padding, warming 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.

11. 4. Dislocation
“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

12. 5. Concussion
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.
Never continue to play sports if symptoms
of a concussion exist. Concussions usually
heal naturally with rest within a week to
several weeks.

13. What are the most common chronic
injuries?

14. Stress Fracture
According to Dr. Hilal Ahmad Rather
(2018), a 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.
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.

15. 2. Tendinopathy/Tendinitis
“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”. The type of injury in the figure
(left) is common to tennis, badminton and
pingpong players performing a backhand
stroke.

16. 3. 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”.

17. 4. 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.

18. HEAT-RELATED ILLNESSES
In www.hopkinsmedicine.org, “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.

19. 1. 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.
The website introduces 3 types of
heat-related illnesses

20. 2. 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.

21. 3. Heat stroke- the most severe
form of heat illness, occurs when
the body's heat regulating
system is overwhelmed by
excessive heat. It is a life-
threatening emergency and
requires immediate medical
attention.

22. SPORTS INJURY PREVENTION
AND MANAGEMENT
According to Elizabeth Quinn (2019), “whether
you play sports for competition or fitness, you
don't want to be sidelined with an injury.
Quinn suggested to use these general rules for
injury prevention no matter what sport you play.

23. 1. Be in Proper Physical Condition to
Play a Sport
Keep in mind the weekend warrior, a
person who participates in an activity
only in their spare time, has a high rate
of injury. If you play any sports, you
should adequately train for that sport. It
is a mistake to expect the sport itself to
get you into shape.

24. 2. Know and Abide by the Rules of
the Sport
The rules are designed, in part, to
keep things safe. This is extremely
important for anyone who participates
in a contact sport. You need to learn
them and to play by the rules of
conduct. Respect the rules on illegal
procedures and insist on enforcement
by referees, umpires, and judges.

25. 3. Wear Appropriate Protective Gear
and Equipment
Protective pads, mouth guards,
helmets, gloves, and other equipment
are not for those you consider weak;
they are for everyone. Protective
equipment that fits you well can save
your knees, hands, teeth, eyes, and
head. Never play without your safety
gear.

26. 4. Rest
Athletes with a high number of
consecutive days of training, have
more injuries. While many athletes
think the more they train, the better
they'll play, this is a misconception.
Rest is a critical component of
proper training. Rest can make you
stronger and prevent injuries of
overuse, fatigue and poor judgment.

27. 5. Always Warm-Up Before Playing
Warm muscles are less susceptible
to injuries. The proper warm-up is
essential for injury prevention. Make
sure your warm-up suits your sport.
You may simply start your sport slowly,
or practice specific stretching or
mental rehearsal depending upon your
activity.

28. 6. Avoid Playing When Very
Tired or in Pain
This is a set-up for a careless
injury. Pain indicates a problem.
You need to pay attention to
warning signs your body
provides.

29. SPORTS INJURY MANAGEMENT
“Sports Injury Management is the
management of a specific injury to allow an
individual to return or continue their
chosen sport without damaging or
compromising their body.
Managing a sports injury correctly is
important and can help to minimize damage
to a muscle, tendon, ligament, and joint,
hence, increasing the chance of a full
recovery”.
First Aid Techniques to Injuries

30. “the first 24-48 hours after sustaining
a soft tissue injury is crucial in
ensuring the best outcome for
healing. As a general rule,
management for most acute soft
tissue injuries is as simple as
remembering two simple acronyms –
RICER and HARM” .

31. REST (Restrict
Movement/Immobilize)
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
and inflammation. It is crucial that ice or cooling therapy
should be applied as soon as possible to the injured area. 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 assessment, diagnosis, and treatment
you need to see an appropriate health professional.
The website suggest to follow the RICER procedure:

32. 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. Use the ice
principle and treatment instead.
ALCOHOL
Alcohol can increase swelling, resulting to longer recovery.
Like 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.
Hydrate with water and real fruit juices instead.
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. As a rule of the thumb,
mobilize or exercise only the uninjured part and always follow
the advice of the health care professional for the exercise of
the injured part.
MASSAGE
Massaging the area, once again, will stimulate the flow of
blood to the area. Avoid massage in the initial stages of injury.
Improper massage may exacerbate injury or may lead to other
injury.
In the first few days of an injury, remember
to avoid HARM: