1. Injury and Recovery

2. 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.

3. 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

4. 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.

5. 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.

6. 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

7. 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.

8. 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.

9. 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

10. 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.

11. 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.

12. 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.