SPORTS
INJURIE PREVENTION
Sports injuries can happen at any time. That can
either be pulling a muscle or maybe breaking an arm or leg. But there are
preventions that will prevent these injuries. These include stretching, warm
ups, protective gear and just knowing the rules of your
sport.
STRETCHING: Stretching is important
because it helps to improve muscle flexibility, the range of movements in your
joints, increased power and muscle elasticity and helps the condition of your
muscles and joints, thus helping prevent injuries and reduce recovery time. No
stretching should be done unless they have warmed up first. There are 3
different types of stretching Static, Dynamic and Ballistic stretches. Static
stretching is just making you muscles more elastic. Dynamic stretches are where
you are moving around whilst you stretch for example lunges. Ballistic
stretching should be avoided unless it is in your chosen sport. But basically
what it is, is that it is similar to dynamic stretches only at a rapid pace.
WARM UPS: When your body is properly warmed up, your muscles and joints are ready
for maximum flexibility, which means you can perform each exercise with proper
form (like deep squats, for example) that maximize results and minimize risk of
injury. Should roughly be 5-10 minutes before you go all out on your exercise.
To warm up you could swing your arms in a circle jogging touching the ground or
star jumps.
PROTECTIVE GEAR: Protective gear is placed in sport to help prevent injuries. For example the grip on your shoes is
used so that you don’t fall over on the court. The helmet rugby players use to
help prevent concussion. Shin guards for hockey players so they don’t get hurt
from other players accidentally hitting them in the shin.
KNOW THE RULES: Rules are placed for the safety of the athlete. For example in AFL a
high tackle is to protect the athletes head and neck.
TAPE - Tape is a big part in sport, some players apply tape to their ankles to prevent sprained ankles. it is used to restrain movement in the ankle so it wont roll.
First you could have Pre-Tape wrap which is just easier to take the tape off late.
Second comes the anchors this is where the tape's ends must attach. one at the top of your ankle and the other just before you toes
Third is the stirrups starting from the top anchor to one side.Go down under your heel and back up the other side. do this 2 - 3 times
Fourth is the figure eight and heel lock. You then bring the tape over the middle side of the arch of the foot,under the foot, and then UP the outside of the heel at about a 45 degree angle. You finish by bringing the tape around the Achilles tendon and back to the front of the
ankle.
Lastly you just finish off the tape by circling the ankle until you see no skin/prewrap.
SPORTS
INJURY TREATMENT
For soft tissue injury: RICER is the one to go
with.
R – REST – Stop playing
I – ICE - apply 20 minutes, every 2 hours for up
to 2 days.
C – COMPRESSION – use a bandage to compress the
area.
E – ELEVATION – put the injured area above your
body.
R – REFERRAL – see a qualified doctor if it gets
worse.
SALTAPS is for Injury ASSESSMENT
S - STOP
A – ASK - Ask the player how they feel and if they
are alright.
L – LOOK – Look at any signs of injury, bleeding,
dislocation, bruising etc.
T – TOUCH - Touch the injured site in the player
will let you.
A – ACTIVE MOVEMENT –can the player move the limb,
with or without pain
P – PASSIVE MOVEMENT –Move the limb/joint t full
extent and note reaction.
S – STAND UP –is the player running or running it
off keep an eye out on him to see if it gets any
worse.
DR ABCD is for a life saving
scernario
D – DANGER – is there danger to you, to others or
to the casualty
R – RESPOND – is the Casualty conscious try and
get a response from them by gently squeezing there hand. (if unconscious -
Turning an unconscious casualty on the side to clear and open the
airway)
A – AIRWAY – Clear the airway for the
causality
B – BREATHING – is the causality breathing. Look
for chest going up and down, listen for it or feel it breathing on your
cheek.
C - CIRCULATION –check pulse if not there perform
or find someone who can perform CPR.
INJURIE PREVENTION
Sports injuries can happen at any time. That can
either be pulling a muscle or maybe breaking an arm or leg. But there are
preventions that will prevent these injuries. These include stretching, warm
ups, protective gear and just knowing the rules of your
sport.
STRETCHING: Stretching is important
because it helps to improve muscle flexibility, the range of movements in your
joints, increased power and muscle elasticity and helps the condition of your
muscles and joints, thus helping prevent injuries and reduce recovery time. No
stretching should be done unless they have warmed up first. There are 3
different types of stretching Static, Dynamic and Ballistic stretches. Static
stretching is just making you muscles more elastic. Dynamic stretches are where
you are moving around whilst you stretch for example lunges. Ballistic
stretching should be avoided unless it is in your chosen sport. But basically
what it is, is that it is similar to dynamic stretches only at a rapid pace.
WARM UPS: When your body is properly warmed up, your muscles and joints are ready
for maximum flexibility, which means you can perform each exercise with proper
form (like deep squats, for example) that maximize results and minimize risk of
injury. Should roughly be 5-10 minutes before you go all out on your exercise.
To warm up you could swing your arms in a circle jogging touching the ground or
star jumps.
PROTECTIVE GEAR: Protective gear is placed in sport to help prevent injuries. For example the grip on your shoes is
used so that you don’t fall over on the court. The helmet rugby players use to
help prevent concussion. Shin guards for hockey players so they don’t get hurt
from other players accidentally hitting them in the shin.
KNOW THE RULES: Rules are placed for the safety of the athlete. For example in AFL a
high tackle is to protect the athletes head and neck.
TAPE - Tape is a big part in sport, some players apply tape to their ankles to prevent sprained ankles. it is used to restrain movement in the ankle so it wont roll.
First you could have Pre-Tape wrap which is just easier to take the tape off late.
Second comes the anchors this is where the tape's ends must attach. one at the top of your ankle and the other just before you toes
Third is the stirrups starting from the top anchor to one side.Go down under your heel and back up the other side. do this 2 - 3 times
Fourth is the figure eight and heel lock. You then bring the tape over the middle side of the arch of the foot,under the foot, and then UP the outside of the heel at about a 45 degree angle. You finish by bringing the tape around the Achilles tendon and back to the front of the
ankle.
Lastly you just finish off the tape by circling the ankle until you see no skin/prewrap.
SPORTS
INJURY TREATMENT
For soft tissue injury: RICER is the one to go
with.
R – REST – Stop playing
I – ICE - apply 20 minutes, every 2 hours for up
to 2 days.
C – COMPRESSION – use a bandage to compress the
area.
E – ELEVATION – put the injured area above your
body.
R – REFERRAL – see a qualified doctor if it gets
worse.
SALTAPS is for Injury ASSESSMENT
S - STOP
A – ASK - Ask the player how they feel and if they
are alright.
L – LOOK – Look at any signs of injury, bleeding,
dislocation, bruising etc.
T – TOUCH - Touch the injured site in the player
will let you.
A – ACTIVE MOVEMENT –can the player move the limb,
with or without pain
P – PASSIVE MOVEMENT –Move the limb/joint t full
extent and note reaction.
S – STAND UP –is the player running or running it
off keep an eye out on him to see if it gets any
worse.
DR ABCD is for a life saving
scernario
D – DANGER – is there danger to you, to others or
to the casualty
R – RESPOND – is the Casualty conscious try and
get a response from them by gently squeezing there hand. (if unconscious -
Turning an unconscious casualty on the side to clear and open the
airway)
A – AIRWAY – Clear the airway for the
causality
B – BREATHING – is the causality breathing. Look
for chest going up and down, listen for it or feel it breathing on your
cheek.
C - CIRCULATION –check pulse if not there perform
or find someone who can perform CPR.