Unit 4
Exercise-related Injuries
- Most overuse injuries are the result of poor training technique or
design.
- Wearing a bicycle helmet decreases the risk of head injury during
a crash by 63-85%
Injury Prevention
- Medical screening - to identify risk factors and get preventive measures.
- Appropriate equipment, footwear and clothing - helmet, joint and eye
protection, activity specific shoes & clothes.
- Proper warm-up - specific to activity & conditions.
- Use common sense - listen to warning signs to avoid overtraining.
Common Exercise-Related Injuries
- Microtrauma
- results from cumulative repetitive stressor
- Macrotrauma
- results from an accident
- fibers increase in cross-sectional area
- metabolic changes
Signs & Symptoms of Inflammation
- Pain
- direct injury to nerve/pain receptors
- Swelling
- internal accumulation of blood
- Local heat
- increased metabolic activity
- Redness
- dilation of blood vessels
- Loss of function
- sprain, strain, fracture, swelling
Overuse Injuries
Injuries related to cumulative repetitive stress
- Preventable
- Inflammation
- Manageable
Treatment classifications: graded 1-4 on severity (see text table 6.5)
Factors Contributing to Overuse Injuries
- Excessive impact forces
- Hard surfaces
- Worn-out shoes
- Dramatic changes in FITT
- Inflexibility
- Overtraining
- Muscular imbalances
General Inflammatory Conditions
- Plantar fasciitis
- microtrauma of bottom of foot
- Shin splints
- irritation of bone/muscle of shin
- Runner’s knee
- abnormal patellar movement
- Swimmer’s shoulder
- impingement of joint structures
Tendonitis
- Inflammation of a tendon resulting from overuse
Strains
- Partial or complete tear of muscle or tendon fibers
- Mild strain = delayed-onset muscle soreness (DOMS)
Sprains
- Partial or complete tear of ligament fibers or joint capsule
Stress Fractures
- Hairline fracture caused by repetitive forces
Treatment for Exercise-Related Injuries
R-I-C-E
- Rest
- eliminates irritation, further injury
- Ice
- swelling is caused by blood accumulation, ice promotes blood
clotting
- Compression
- Elevation
Environmental Injuries
- Hyperthermia
- excessive core temp.
- exercising in humid, warm weather
- Heat cramps - loss of H2O, electrolytes
- Heat exhaustion
- cool clammy skin, fatigue, nausea, headache, goose bumps
- Heat stroke
- hot, dry, red skin, 20-70% mortality!
Caution with saunas & hot tubs!
Hypothermia
- insufficient core body temperature
- exercising in cold and/or windy, rainy weather
- normal core temp = 99.6 degrees
- shivering if core temp = 93 degrees
- death if core temp = 75 - 80 degrees
Fluid Replacement
- 800 ml/hour emptied from stomach
- Fluid absorption improved by
- cold temperature of fluid
- continuous intake
- movement
- glucose (sugar) polymers
- small amount of salt
- “Hyperhydrate”- 20 oz. 10-20 min. before activity
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