SPORTS RELATED
INJURIES
SPORTS INJURIES
• Injuries may occur when a person engages in Moderate to Vigorous Physical Activity
(MVPA). This includes physical activities which span from moderate progressing to
vigorous intensity. Brisk walking or cycling and jogging are examples of moderate
activities while aerobic dance or cycling uphill are vigorous activities .
• On the other hand, sports injuries are those that happen when playing sports or performing
exercises.
• Some are from accidents. Others can result from poor training practices or improper gear.
Some people get injured when they are not in proper condition. No proper warm-up and
stretching before you play or exercise can also lead to injuries. The most common sports
injuries are:
SPRAIN
• Is a tear of ligament fibers, muscles or tendons supporting a joint. This can occur when a
joint is extended beyond its normal range of movement. A sprain may involve a small
number of fibers through to a complete rupture. In extreme circumstances, the fibers of the
ligament, muscle or tendon may remain intact and rip from the bone.
CONTUSION
• or bruise is bleeding into the soft tissue. It is caused by a direct blow from another person,
an implement or an object. A bruise can occur to any soft tissue of the body. (pasa)
CONCUSSION
• is caused by a direct blow to the head. Depending on the severity of the concussion, injury
can cause varying levels of impairment of brain function. Concussions are categorized as
mild (grade 1), moderate (grade 2), or severe (grade 3) depending upon symptoms.
• Grade 1, Mild: Symptoms that last less than 15 minutes and entail no loss of
consciousness.
• Grade 2, Moderate: Symptoms that last for longer than 15 minutes and involve no
loss of consciousness.
• Grade 3, Severe: The person loses consciousness.
DISLOCATION
• occurs when the ball of a joint is forced out of its socket (i.e. arm forced out of the
shoulder joint). A dislocation must be reset by proper medical professionals
FRACTURE
• is a break, crack, or shattering of a bone. In closed fractures, the broken bone does not
pierce the skin, while in open fractures, the broken bone breaks the skin's surface
STRAINS
• are injuries that involve the stretching, partial tearing, or complete tearing of a tendon.
Strains are categorized as first, second, or third degree. Chronic strains are injuries that
gradually build up from overuse or repetitive stress
KINDS OF INJURY
1. Acute injuries
2. Chronic injuries
ACUTE INJURIES
• occur suddenly when playing or exercising. Sprained ankles, strained backs, and fractured
hands are acute injuries. Signs of an acute injury include:
• Sudden, severe pain.
• Swelling.
• Not being able to place weight on a leg, knee, ankle, or foot.
• An arm, elbow, wrist, hand, or finger that is very tender.
• Not being able to move a joint as normal.
• Extreme leg or arm weakness.
• A bone or joint that is visibly out of place.
CHRONIC INJURIES
• Happen after you play a sport or exercise for a long time. Signs of a chronic injury
include:
• Pain when you play.
• Pain when you exercise.
• A dull ache when you rest.
• Swelling
PREVENTING SPORTS INJURIES
• Exercise is good for the body and with proper precautions, sports injuries may be prevented.
• The quality of protective equipment
• padding, helmets, shoes, mouth guards may contribute to safety in sports.
• But, you can still be susceptible to injury in certain situations. Always contact your
healthcare provider before starting any type of physical activity, especially when performing
vigorous types of exercises or sports.
CAUSES OF SPORT INJURIES MAY
INCLUDE:
• improper or poor training practices
• wearing improper sporting gear
• being in poor health condition
• improper warm-up or stretching practices before a sporting event or exercise
HOW CAN I PREVENT A SPORTS
INJURY?
• Develop a fitness plan that includes cardiovascular exercise, strength training, and flexibility.
This will help decrease your chance of injury
• Alternate exercising different muscle groups and exercise every other day.
• Cool down properly after exercise or sports. It should take two times as long as your warm
up.
• Stay hydrated. Drink water to prevent dehydration, heat exhaustion, and heat stroke.
• Stretching exercises can improve the ability of muscles to contract and perform, reducing the
risk for injury. Each stretch should start slowly until you reach a point of muscle tension.
Stretching should not be painful. Aim to hold each stretch for up to 20 seconds.
HOW CAN I PREVENT A SPORTS
INJURY?
• Use the right equipment or gear and wear shoes that provide support and that may correct
certain foot problems that can lead to injury.
• Learn the right techniques to play your sport.
• Rest when tired. Avoid exercise when you are tired or in pain.
• Always take your time during strength training and go through the full range of motion with
each repetition.
• If you do sustain a sports injury, make sure you participate in adequate rehabilitation before
resuming strenuous activity.
HOW CAN I TREAT INJURIES?
• When it comes to sport and exercise, the possibility of injury is always present.
• Inflammation and pain often occur after injuries to the ankle, knee, or joint.
• And the well-known R.I.C.E treatment method can help reduce this swelling, relieve pain,
and promote flexibility and healing. In fact, R.I.C.E treatment is a mainstay for sports
trainers and other athletic health experts.
THE BENEFITS OF THE RICE
METHOD CAN BE EXPLAINED BY
STAGE:
• Rest: Immobilization prevents further injury and gives the body time to recover.
• Ice: Cold reduces pain by numbing the affected area.
• Compression: Pressure keeps swelling under control.
• Elevation: Keeping the injured body part above the heart reduces swelling and the
• associated pain and discomfort.
• Aside from the injury prevention techniques mentioned above, there are also some personal
safety protocols that we need to consider before and after playing a sport or doing moderate
to vigorous physical activities. Some of the personal safety protocols are as follows:
WHAT TO BRING?
• Water
• Extra clothes
• Towels and caps
WHAT TO DO?
• Prepare yourself. Know your limits so as not to overwork your body. Overworking your
body might put your life to a threat.
• Drink a lot of water. Do not wait to feel thirsty. If you know have sweat a
• lot already drink water immediately.
• Change clothes. Do not let the wet cloth dry up in your body.
• Use towel. Use towel to wipe out excessive sweating.
REMEMBER THIS:
• When the body does not have enough fluid needed to function normally, it is dehydrated.
This happens when lost body fluid are not replaced. Dehydration causes a person to have a
dry thirsty mouth, become fatigued, have less urine yield with dark color, and in severe case,
unconsciousness. The usual causes of dehydration are hot weather condition, too much
perspiration, high fever, diarrhea, vomiting, and excessive exercise without taking in enough
fluid. To nurse dehydration, the body will need to replenish lost fluids and electrolytes.
Drink at least eight glasses of water a day and up to 12 glasses during summer months.
• Hydration is also the soundest way to prevent dehydration. Prevention is better than cure,
and the ways to prevent dehydration include the intake of adequate fluids, watery fruits and
vegetables and avoiding hot environment.
• The following are terminologies that you might experience if we opt to observe personal
safety protocols during Moderate to Vigorous Physical Activities (MVPA).
DEHYDRATION
• Dehydration happens when the fluid in your body is used or lost more than the fluid you
drink or intake. If your body does not have enough water or fluid to do its normal functions,
hence, you get dehydrated. Anyone may become dehydrated, as to the people who are more
at risk, young ones or children and the older adults are more at risk.
OVEREXERTION
• This refers to the pressure one puts in himself or herself, too much pressure that leads to a
simple discomfort that might extend to a more serious injury.
HYPOTHERMIA
• It usually happens when the body easily loses temperature. A person suffers hypothermia
when his or her body temperature drops below 35 degrees Celsius.
HYPERTHERMIA
• the opposite of hypothermia. It happens when the body temperature rises up significantly
beyond the normal temperature which is 37 degrees Celsius. Hyperthermia like hypothermia
can threaten life too.
