Sports Injuries and Prevention

Almost anyone who exercises on a regular basis will develop an ache, pain or sports injury at some time or another.

The number and type of sports injuries are as varied as the individuals who play sports, but some injuries are more likely than others.

Injuries Are Common

How Do Sports Injuries Occur? Injuries happen in three distinctive ways They can be the result of:

A. External Violence: Injuries that are the result of the body coming into contact with something external to the performer.• What are the three types?

B. Internal Violence: This is when a part of the performer’s body fails to cope with the stress placed upon it.• Who can give me an example?

C. Over-use: When one part of the body is used over and over again, this places strain on the body part. Repetitive strain leads to injuries.

External Violence

External Violence

External Violence

Internal Violence

When injuries do occur it’s important to recognize the signs and take immediate action to stop further damage.

Two well-known acronyms used for recognizing and treating minor injuries are SHARP and PIER.

Identifying and Treating Injuries

A simple acronym to help you remember the signs of an injury is known as SHARP.

When an injury happens one or more of the following signs will appear:

Swelling of affected area (instantly/over time) Heat or increased temperature of the area Altered joint (area does not function properly) Redness in the affected area Painful to move or touch the affected area

Signs of Injury: SHARP

The acronym PIER can help you remember the steps to take when treating an injury:

Pressure in the form of a tensor wrap should be administered at the same time the ice is on the affected area

Ice should be placed on the affected area. A paper towel should be placed between the ice and the skin to avoid skin damage. Keep ice on for 10 to 20 minutes with a 10-20 minute break between repeated icings

Elevate the injured area while it’s being iced to help reduce the swelling

Restrict and rest the affected area with the use of tensors, slings, or crutches.

Treating an Injury: PIER

Strains are caused by twisting or pulling a muscle or tendon Depending on the severity of the injury, a strain may be the

result of a muscle or a tendon being overstretched. If strains remain untreated, tears in the muscle or tendon

fibres may worsen Strains can fall into three categories of severity: first, second,

and third-degree. ◦ First-degree injuries are the least severe. They usually take a day

or a few days to heal if proper care is taken◦ Second-degree injuries are moderate and more severe. They

usually require physiotherapy treatment once diagnosed by a doctor◦ Third-degree injuries are the most severe and may require surgery

or rehabilitation. They make take from six to twelve months to fully repair.

Muscle and Tendon Strains and Tears

Strains can either be acute or chronic: Chronic Injuries:

◦ Chronic injuries are caused by continuous stress on a body part over a long time.

◦ Tennis elbow and shin splints are some common chronic injuries◦ Chronic injuries can be caused by training too hard, not

allowing time for recovery, poor footwear and bad technique. Acute Injuries:

◦ Acute injuries occur when there is sudden stress on the body.◦ There are three main causes:

1. Collisions with opponents or obstacles2. Being struck by an object3. Falling from a height or at speed

Acute vs. Chronic Injuries

Here are a few examples of some of the injuries that ligaments and joints might sustain during physical activity or sport:

◦ Sprains (ligament) Dislocations/Separations

(joint)

Ligament and Joint Injuries

Sprains occur when a ligament is overstretched or torn

Similar to strains, which occur in muscles and tendons, sprains have a grading or severity of injury classified by degrees:◦ First-degree sprains are the least severe. They are usually

treated easily since only a few fibres are torn.◦ Second-degree sprains are moderate and more severe.

They are the result of more widespread damage, and will require more attention.

◦ Third-degree sprains are the most severe and may require surgery or rehabilitation. They might require surgery to reattach the ligament to the bone, since the entire ligament is usually torn.

Sprains

Types of Sprains

Division 1 football programs require every player to tape or brace. That's 120 pairs of ankles per day.

Ankle Injuries

Not quite sure if tape could have prevented that!!!!!!!!

Taping can be used effectively in both the prevention and treatment of sports injuries.

As an aid to prevention, the role of taping is to decrease the frequency and severity of injury. Injury can be prevented, or the risk of injury can be reduced, by effective taping techniques.

Benefits of Ankle Taping◦ When used correctly, ankle taping techniques can:

Aid healing of ankle injuries Allow an earlier return to sport or activity following injury Reduce the likelihood of injury aggravation Prevent ankle injuries (such as sprained ankles) during high risk sports (such

as basketball, football, soccer etc.) or activities (such as hiking or walking on uneven surfaces)

**Prevention is better than cure**

Ankle Taping

Step 1 Ankle in Dorsi

Flexion Pre-wrap 3 anchors @ the

base of the calf

Step 2

One anchor at the base of the 5th metatarsal (approx. middle of foot)

Steps 3 & 4 One stirrup (medial

to lateral) One anchor Repeat for a total

of 3 stirrups and 3 anchors

Overlap the tape halfway

Step 5 Close from top to

bottom with some additional anchor trips to hold the stirrups

Step 6 2 figure eights 4 heel locks

alternating side Start on medial

side first and then do the lateral side. Repeat this combo 2x.

Step 7

Close off from top to bottom (if need be)

Step 8 One anchor at the

base of the 5th

Check for windows or holes

Full Ankle Tape Job(under 3 min)

Please refer back to the website to watch the video titled, “How to Tape an Ankle” for further clarification and visual references.