Chapter 13 Lecture © 2014 Pearson Education, Inc. Preventing Exercise-Related and Unintentional Injuries

© 2014 Pearson Education, Inc. Learning Objectives Discuss the role of overtraining in increasing the risk of exercise-related injury List the signs and symptoms of overtraining Discuss possible causes of muscle strains and ways in which they can be avoided Define tendonitis and discuss how it should be treated

© 2014 Pearson Education, Inc. Learning Objectives (cont.) Discuss ligament sprains and how to avoid them Describe the most common injuries to the lower extremities Outline a general plan for reducing the incidence of exercise-related injuries Discuss the general guidelines for the treatment of injuries Define cryokinetics, and discuss its use in the rehabilitation process

© 2014 Pearson Education, Inc. Injury Risk/Causes from Physical Activity Main Causes of Exercise Injury Improper training techniques –Overtraining syndrome: a major cause of injury –Inappropriate recovery period Inadequate shoes –Runners especially benefit from proper footwear –Use shoes specifically designed for your activities Alignment abnormalities in legs and feet Improper exercise techniques –Excessive distance or duration –Drastic changes in exercise routine

© 2014 Pearson Education, Inc. Intrinsic/Extrinsic Risk Factors in Exercise Intrinsic Factors Age Body size and composition Physical fitness level Bone density and structure Gender (hormones) Muscle flexibility and strength Extrinsic Factors Environmental conditions (terrain, surface, weather) Equipment (footwear, clothing) Type of activity (competitive vs. leisure) Intensity and amount of activity Warm-up

© 2014 Pearson Education, Inc. Common Conditions and Injuries Back Pain Cause: Muscle weakness in abdomen and lower back Prevention: Increase flexibility and strength, reduce body fat, and improve muscle imbalances Complete Lab 13.2: Assessing Flexibility and Back Pain Risk Acute Muscle Soreness Cause: Excessive duration or intensity Prevention: Begin/end exercise sessions gradually, not suddenly Delayed-Onset Muscle Soreness Cause: Excessive duration/intensity Prevention: Refrain from strenuous or prolonged exercise Muscle Strains Cause: Overstretched muscle or muscles forced to shorten against a heavy load Prevention: Limit stress on muscles, always warm up

© 2014 Pearson Education, Inc. Common Conditions and Injuries (cont.) Tendonitis Cause: Swelling in the tendon Prevention: Proper exercise technique, avoiding joint overuse Ligament Sprains Cause: Excessive force applied to a joint Prevention: Use a brace/refrain from high-stress activities Torn Cartilage Cause: High force or unusual movements Prevention: Limit high-stress activities on joint/avoid movements outside normal range of motion Complete Lab 13.1: Preventing Injuries During Exercise

© 2014 Pearson Education, Inc. Muscle Strain

© 2014 Pearson Education, Inc. Common Lower Extremities Injuries Patellofemoral Pain Syndrome (PFPS) Cause: Patella "off track," causing wear and pain Prevention: Use proper exercise technique, avoid stress on the knee, strengthen quadriceps, use proper footwear Shin Splints Cause: Muscle/tendon irritation, or inflammation of the connective tissue, overuse Prevention: Run on soft surfaces, wear well-padded, shock- absorbing shoes, advance exercise slowly Stress Fractures Cause: Excessive force applied to the leg or foot, overuse Prevention: Avoid overtraining - increase load gradually, maintain flexibility in legs/hips

© 2014 Pearson Education, Inc. Patellofemoral Pain Syndrome

© 2014 Pearson Education, Inc. Shin Splints

© 2014 Pearson Education, Inc. Stress Fractures

© 2014 Pearson Education, Inc. Managing Injuries Treating Less-Severe Injuries Initial Treatment of Exercise-Related Injuries –Objectives: Decrease pain, limit swelling, prevent further injury –R.I.C.E: Rest, Ice, Compression, Elevation Rehabilitation (increasing use as pain lessens) –Minor injury rehab occurs naturally –Drawbacks: Progress slow, may get re-injured, lack of more aggressive treatment may prevent return of full functioning Cryokinetics: New rehab technique –Regimen of alternating ice with light exercise

© 2014 Pearson Education, Inc. The Cryokinetic Process

© 2014 Pearson Education, Inc. Preventing Unintentional Injuries Unintentional injuries are #1 killer of people ages 15–34 in the United States Risk Factors for Unintentional Injury –Having an unsafe attitude –Being overly confident –Craving excitement/thrill-seeking –Using alcohol or drugs –Stress –Environmental factors (storing unsafe or combustible chemicals, using equipment incorrectly) Check your likelihood of an unintentional injury—see Steps for Behavior Change box within the chapter

© 2014 Pearson Education, Inc.

Treating Unintentional Injuries Best Method: Take a First-Aid or CPR Course Choking –Abdominal thrusts (Heimlich maneuver) Poisoning –Check the label for key information/contact the Poison Control Center and/or 911 Bleeding –Lie the person down, remove dirt/debris from wound, apply pressure until bleeding stops, don't remove bandages, get to emergency room ASAP Stopped Breathing or heartbeat –Call 911 immediately; if trained, perform cardiopulmonary resuscitation (CPR)

© 2014 Pearson Education, Inc. Reduce Risk of Unintentional Injury

© 2014 Pearson Education, Inc. The Heimlich Maneuver

© 2014 Pearson Education, Inc. Summary The main factors associated with exercise-related injuries are improper training techniques, inadequate shoes, and alignment problems in the legs and feet Exercises to increase flexibility and strength, reduce body fat, and improve muscle balance between the stomach and back can decrease your risk of developing back problems Tendonitis, or inflammation of a tendon, is one of the most common of all overuse problems associated with physical activity Common injuries to the lower extremities include patellofemoral pain syndrome (PFPS), shin splints, and stress fractures

© 2014 Pearson Education, Inc. Summary (cont.) When treating injuries, remember the R.I.C.E. (rest, ice, compression, elevation) protocol and cryokinetics treatment Risk factors for accidents and injuries include unsafe attitudes, stress, drug use, and an unsafe environment Basic first aid involves knowing the Heimlich maneuver and how to treat bleeding and poisonings Do not perform CPR unless you have been certified through the American Red Cross or other credible program