LESSON 2.2 S.JETT, NBCT MONTEVALLO MIDDLE FITNESS FOR LIFE – CORBIN & LINDSEY PHYSICAL ACTIVITY: PA and Injury

PA and Injury You know that PA has many advantages to your health. But if PA is not done properly, injury can sometimes result. Most injuries are minor but can be prevented if care is taken. You will learn about some of the common minor injuries, as well as some basic precautions that you should take to avoid them. You will also learn about some risky exercises and about some safer alternatives that you can use.

Common Injuries If you have suffered an injury related to sports or exercise, you know that it can be quite painful even if it’s not serious. Some of the more common minor injuries are sprains, strains, blisters, bruises, cuts and scrapes. More serious but less common injuries include joint dislocations and bone fractures. The most common parts of the body injured in PA are the skin, feet, ankles, knees, and leg muscles. Injuries to the head, arms, body, and internal organs are less likely.

Some Overuse Injuries Some injuries are called overuse injuries. These injuries occur when you repeat a movement so much that wear and tear occur. You are most likely familiar with the blister. Another example is the shin splint, which is soreness in the front of the lower leg. It is caused by small muscle tears or spasms from repeated use. Runner’s heel results in soreness in the heel caused by running or jumping activities. These injuries are most common among distance runners and people whose activities cause impact on the feet.

Other Injuries A side stitch is a pain in the side of the lower abdomen that people experience during vigorous PA. Side stitches are not really injuries because the pain goes away when you stop the activity or continue at a more moderate pace. Unless the pain is extreme or persistent, a stitch is nothing to worry about. Another injury is called microtrauma. Micro means small, and trauma means injury, more commonly called an invisible injury. These injuries often do not cause immediate pain, but appear with repeated use.

Ligaments and Tendons You may wonder why you should exercise at all if so many injuries are connected with PA. By understanding how your body works and by following some simple guidelines, you can reduce the risks of injuries and enjoy the benefits that come from PA. You probably know that your body is made up for about 206 bones that connect at joints. Ligaments hold those bones together. Your tendons attach your muscles to the bones.

Levers When your muscles move the bones in your body, they exert a force. These forces can cause medical problems if you don’t use correct techniques when doing them. The same principles used in physics and engineering to study forces can be applied to the body to help it function more efficiently. These principals are called biomechanical principles. They help you use the levers (bones) in your body to move correctly and avoid injury.

Biomechanical Principles 1. You should not force your joints to move in a way that they were not designed to move. 2. Your movements should not overstress your bones, tendons, ligaments or muscles. Bounce stretches. 3. You should balance your muscle development.

Additional Guidelines for Safety 1. Start slowly – most injuries happen to beginners 2. Listen to your body – pay attention to pain 3. Warm up before and cool down after PA 4. Be fit! 5. Use moderation and variety 6. Dress properly

Treatment When injuries occur, it is often necessary to seek medical treatment. You can take some steps to reduce pain or prevent complications. For muscle strains, sprains, and bruises, you can follow the RICE formula. R – Rest – immobilize for 2-3 days I – Ice – 20 minutes following PA C – Compression – wrap the injury but not too tight E – Elevate – Raise the body part above the heart

Risky Exercises Some exercises are considered risky because they cause the body to move against biomechanical principles. Microtrauma caused by these exercises can result in crippling arthritis, or back pain which is a leading medical complaint in our country. Some athletes can not avoid these exercises, but must condition their bodies to adapt better. Ex. Gymnast hyperextending back or catchers doing full squats.

Hyperflexion Hyperflexion bends your joints too far and overstretch the ligaments. Hyper means too much and flexion means to bend. Deep knee bend squats Duck walks Bicycles Yoga ploughs Hands behind the head sit ups Knee pull downs

Back Hyperextension Hyperextension is the opposite of hyperflexion. This can stretch your abdominal muscles and injure your spine. Avoid – Straight leg sit ups Back bends Rocking horses, Cobras Prone swan positions Excessive upper back lifts Weight lifting with an arched back

Other hyperextension to avoid Double leg lifts Donkey kicks Landing with back arched Wrestler’s bridges Neck hyperextensions Neck circling to the rear Backward trunk circling

Joint twisting, compression and friction Exercises that causes structures to rub against each other need to be avoided – Hurdle sits Heroes Double leg lifts Sit ups Standing straight leg toe touches Standing windmill toe touches Arm circling with palms down

Review 1. List and describe some exercise related injuries. 2. What are some guidelines to avoid injury? 3. How does the RICE formula work? 4. What are some different types of risky exercises?