Injury & Recovery Exercising Caution

Have you ever been injured doing physical activity???

Warning Signs of Injury Ignoring warning signs can make an injury worse… There is always a chance that an injury can occur during any type of physical activity Acute Injury: an injury that happens suddenly You usually realize these types of injuries happen right away Chronic Injury: an injury that develops over a period of time

Warning Signs of injury 6 warning signs of an injury Joint Pain Tenderness in an area Swelling Reduced range of motion Muscle weakness Numbness or tingling If you experience any signs of these tell a parent, a coach, or a teacher. You may need to see a doctor

Muscle Soreness vs pain You should never feel pain while exercising Muscle Soreness: discomfort that happens a day or two after exercising This is normal to happen when you first start exercising or when you change FITT Muscle soreness usually goes away after you exercise again If the muscle soreness does not go away you may need to see a doctor. You could be hurt.

Common injuries Is it acute or chronic???? Strain: a muscle or tendon that has been overstretched or torn Sprain: Ligaments are stretched or torn and limit range of motion Fracture: Cracked or broken bone Stress Fracture: Tiny fracture from too much exercise or bad form Tendinitis: Irritation of a tendon caused by too much exercise or bad form

Injury Recovery R= rest I = ice C = compression E = elevation This method is to prevent further injury and reduce swelling When muscles are not used they lose strength, endurance, and flexibility

Rehabilitation Rehab: process of regaining strength, endurance, and flexibility during recovery If you return to activity too soon you could reinjure yourself and make your current one worse When you return to exercise you should start slowly and build back to your old self

Let’s talk about exercise Warm Up and Cool Down Warm up: increases blood flow and looses up muscles and tendons, and raises body temperature to prevent injury My PE Warm up for Example…… Cool down: helps your body return to its normal state including temperature and heart rate. This can prevent muscle tightening and soreness Can be an easy walk or jog or stretching

Stretching Stretching relaxes the muscles and can increase flexibility It can also reduce injury Stretch after your body is warmed up or while you are cooling down Hold stretches 10 – 30 seconds and even up to 60 seconds https://www.youtube.com/watch?v=tAUf7aajBWE (Just for Today)

Tips to prevent injury Don’t go to fast Improve your form Exercising too much, working out hard before your body is ready, exercising with injuries, or working out for long periods of time can be bad on your body Improve your form Incorrect form can cause injury Don’t try anything new without being taught the correct form

More tips Wearing the right clothing (shoes are the most important) What do you need to wear that appropriate for what you like to do? Is it different for practice and competition? Group Activity (Court Sports, Field Sports, Rackets Sports, Weight Lifting) Consider the weather Use the proper safety equipment What equipment do you need to stay safe? Don’t exercise alone Help if you get hurt Spot you or help with form Motivation and socialization