Injury and Recovery

Warning Signs of Injury There is always the chance of injury when doing any physical activity Two basic types of exercise related injury ACUTE INJURY- is an injury that happens suddenly. Usually know right away it has happened. CHRONIC INJURY- is an injury that develops over a period of time. Can sometimes be difficult to identify on your own.

Warning Signs of Injury Pain is not normal during exercise. Discomfort is not pain. Muscle soreness occurs 1-2 days after hard exercise and is normal. Muscle soreness is common when you first start exercising or after a long break from exercise Soreness also occurs when you change part of F.I.T. The soreness normally goes away over time and after you exercise more. Soreness that doesn’t go away may be a sign of injury

Warning Signs of Injury Six common warning signs 1. Joint pain 2. Tenderness in one specific area 3. Swelling 4. Reduced range of motion in a joint 5. Muscle weakness 6. Numbness and tingling. Telling a responsible adult about these signs is a wise idea.

Recovery from Injury R.I.C.E is the most common treatment for most injuries Rest- stop activity to let the injury heal and to prevent further injury Ice- use ice to reduce swelling Compression- apply pressure/wrap the area to reduce swelling Elevation- raise the injured area to reduce swelling by speeding the flow of fluids away from the area. REHABILITATION- the process of regaining strength, endurance, and flexibility while recovering from injury. Returning to activity before letting an injury heal may increase the chances of getting injured again or making the injury worse.

Common Injuries Strain- acute injury A strain is a overstretched or torn tendon. Treated with RICE Mild strains can heal in as little as a week. Sprain- acute injury Occurs when a joint is twisted suddenly and out of the normal range of motion. Ligaments are stretched or torn Treated with RICE, sometimes a splint or brace is used as well. Can take 4-6 weeks to heal sever sprains can take months

Common Injuries Stress Fracture- chronic injury A tiny fracture that occurs because of too much exercise/overuse or bad form Treated with RICE, sometimes a brace is used as well. Can take 8-12 weeks to heal Tendinitis- chronic injury An irritation of a tendon caused by too much exercise/overuse or bad form. Treated with RICE Can take 4-6 weeks to heal.

Exercising Caution Ways to avoid injury during exercise 1. Warm up and Cool Down Warm up gets you ready for exercise by Increasing blood flow, loosing muscles and raising body temperature Reduces the chance of muscle and joint injuries Fast walk or slow jog are common warm ups Cool down brings your body back to resting, heart rate to resting. Helps reduce muscle tightness and soreness Easy jog or walk are common cool downs.

Exercising Caution Ways to avoid injury during exercise 2. Stretch Helps relax muscles Can increase joint flexibility, reduce the risk of injury Do only after a warm up, or cool down. 3. Don’t go to fast Increase Frequency, Intensity and Time slowly Must give body time to rest and recover

Exercising Caution Ways to avoid injury during exercise 4. Improve your form Poor form can lead to injury by putting too much pressure on muscles, bones and joints. Poor from over time can lead to chronic injuries. Get proper training before starting new activities/exercises 5. Wear the right clothes Shoes are one of the most important piece of fitness clothing Use the correct shoe for the correct activity Make sure the shoe fist properly Dress for the weather Clothing should not restrict movement.

Exercising Caution Ways to avoid injury during exercise 6. Take a Break Rest and recover are just as important as the activity you are doing. Your body needs time to repair. ACTIVE REST- reduced level of exercise. You can still exercise, just not as hard.

Exercising Caution Ways to avoid injury during exercise 7. Use Your Safety Equipment Prevents injury which allows for more activity time 8. Don’t Exercise Alone If you get hurt while exercising alone you may have trouble getting help. Spotters for some activities help reduce the chance of injury and help with form.