injury

• fractures (force on bone is stronger than bone itself)

  • simple (closed) - bone doesn’t break skin
  • compound (open) - broken bone causes the skin to break adding possible complications of infection
  • stress - injuries commonly used through over use. a small crack forms in the bone
  • greenstick - common in younger children. bone bends on one side, breaks on the other
• symptoms of fractures include: pain, swelling, bruising, deformity, numbness, and loss of function
• treatment of fractures

  • medical attention asap
  • by a doctor who will make sure the joint is properly aligned and immobilised by a plaster cast until healed
• Joint injuries

  • dislocation
  • sprain
  • torn cartilage
• dislocation

  one of bones at the joint comes out of place

  usually because of a fall or blow to the area

  pain, misshapen joint, swelling

  R.I.C.E. - temporary measure

  medical treatment asap - damage to surrounding nerves + tissue can occur
• Sprain

  joint injury where fibres of one ligament are torn, due to joint going through a greater range of movement than normal

  forceful twisting/overstretching at the joint

  pain, bruising, swelling

  R.I.C.E., BUT if severe will need further attention
• Torn cartilage

  joint injury where small tears appear in the cartilage that acts as a cushion at the ends of bones

  forceful twisting/ sudden impact/stopping

  pain, swelling, stiffness at joint

  R.I.C.E., BUT if more severe will need further attention
• head injuries

  CONCUSSION

  temporary unconsciousness or confusion

  mild head/brain injury

  blow/hit on head with punch/ball

  common in contact sports

  dizziness, nausea, headaches, light sensitivity, confusion

  seek medical advice

  monitor closely to make sure symptoms don’t worsen

  rest
• Soft tissue injuries

  • tennis elbow
  • golfers elbow
  • strain
  • abrassions
• Tennis Elbow

  joint injury where the tendons are inflamed

  pain felt on OUTSIDE of elbow

  poor technique/overuse (but not just in tennis)

  pain

  rest (overuse injury), R.I.C.E
• golfer’s elbow

  joint injury where tendons are inflamed

  pain felt on INSIDE of elbow

  poor technique/overuse (other activities e.g. throwing)

  Pain

  rest, R.I.C.E
• Strain

  stretch/tear in muscle (pulled muscle)

  overstretching

  swelling, pain, bruising

  R.I.C.E
• Abrasions

  minor injuries to the skin (e.g. cut/graze)

  knock/fall

  blood, pain, some bruising

  clean and cover with sterile dressing

  pressure applied to stop blood flow
• STAGES OF WARM UPS

  1. pulse raiser - raises HR to speed up oxygen delivery (e.g. jogging on spot)
  2. stretching - stretching muscle and soft tissue to increase elasticity and movement (e.g. shoulder mobility)
  3. Drills - sport related drill linked to main session on sport (e.g. streamline squat jumps)
• general risks

  risks associated with most physical activities (e.g. pulled muscle)
• specific risks

  activity specific (e.g. risk of being hitting with a hockey stick in hockey)
• risk reduction

  • warm up - increase elasticity o muscle
  • cool down - lowers HR + BP, disperses lactic acid
  • application of principles of training - progressive overload (prevents overuse injuries)
  • protective equipment/clothing - ball to mouth in hockey/ cricket helmet on
  • Rules- there to keep you safe (illegal tackle in football = broken leg)
  • PAR-Q - identifies and potential health risks + limits participation accordingly
  • Equipment - e.g. broken nose — running into a rugby post
  • Facilities - injured shoulder, playing rugby on frozen pitch
  • Balanced competition - age groups/ gender/ weight