Preventing Sports InjuriesPreventing Sports Injuries

BTEC LEVEL 3: SPORT, BTEC LEVEL 3: SPORT, DEVELOPMENT, COACHING DEVELOPMENT, COACHING

AND FITNESSAND FITNESS

Learning ObjectivesLearning Objectives

Identify intrinsic and extrinsic risk Identify intrinsic and extrinsic risk factorsfactors

Describe preventative measures for Describe preventative measures for each type of risk factoreach type of risk factor

The NumbersThe Numbers

One person in every ten sustains an One person in every ten sustains an injury each year (Nicholl et al., 1991) injury each year (Nicholl et al., 1991)

PreventionPreventionIn the past, sports care was more In the past, sports care was more concerned with diagnosing and concerned with diagnosing and treating rather than preventingtreating rather than preventing

Now we know that once an injury Now we know that once an injury starts to surface, it is too late starts to surface, it is too late

TaskTask

Create a table listing as many risk Create a table listing as many risk factors as you can think offactors as you can think of

Swap with a partner and they will fill Swap with a partner and they will fill in the other two columnsin the other two columns

Risk factor Intrinsic or Extrinsic

Preventative measure

PreventionPrevention

Injuries are prevented by:Injuries are prevented by:– Identifying risk factors Identifying risk factors – Addressing risks with preventive Addressing risks with preventive

measuresmeasures

Prevention ProgramPrevention ProgramA comprehensive prevention program A comprehensive prevention program includes:includes:– Pre-sports PhysicalPre-sports Physical– Appropriate clothing and footwearAppropriate clothing and footwear– Respecting your environmentRespecting your environment– Using proper EquipmentUsing proper Equipment– Proper CoachingProper Coaching– Getting in shapeGetting in shape– Don’t Overdo ItDon’t Overdo It– Structure your workout properlyStructure your workout properly– Learn Proper TechniqueLearn Proper Technique

Appropriate Clothing & FootwearAppropriate Clothing & Footwear

Makes exercise safer and more enjoyableMakes exercise safer and more enjoyable

Keeps body temp. at comfortable levelKeeps body temp. at comfortable level– Wear more clothing at the start of a work out Wear more clothing at the start of a work out

and take off layers as necessaryand take off layers as necessary

FootwearFootwear– Correct shoes for your sport/activityCorrect shoes for your sport/activity– Socks to prevent blisters and add Socks to prevent blisters and add

support/cushionsupport/cushion

Respect Your EnvironmentRespect Your Environment

Watch weather - overheating and Watch weather - overheating and overcoolingovercooling

Athletes may become too hot or too Athletes may become too hot or too cold depending on temperature, cold depending on temperature, humidity, and wind conditionshumidity, and wind conditions

Respect Your EnvironmentRespect Your EnvironmentTips for Cold Weather ExerciseTips for Cold Weather Exercise– Proper clothing is essentialProper clothing is essential– Endurance sports do not require as Endurance sports do not require as

much clothing as stop and start sportsmuch clothing as stop and start sports– Wear multiple layers!Wear multiple layers!– Polypropylene fabric is recommendedPolypropylene fabric is recommended

Carries sweat away from the skinCarries sweat away from the skinKeeps body from cooling too rapidlyKeeps body from cooling too rapidly

– Most heat is lost through the head and Most heat is lost through the head and face so keep coveredface so keep covered

Respect Your EnvironmentRespect Your Environment

Cool weather tipsCool weather tips– Remember to stay hydrated even when Remember to stay hydrated even when

its coldits cold

Air pollutionAir pollution– Until recently, only urban areas were Until recently, only urban areas were

affected with heavy air pollutionaffected with heavy air pollution– Now rural areas must be awareNow rural areas must be aware– Watch local weather for cautions about Watch local weather for cautions about

exercise and air pollutionexercise and air pollution

Use Proper EquipmentUse Proper Equipment

If activity requires equipment, make If activity requires equipment, make sure it is in proper working ordersure it is in proper working order

Protective equipment such as Protective equipment such as helmets, mouth guards, shoulder helmets, mouth guards, shoulder pads, etc. should be used as well pads, etc. should be used as well

TaskTask

List a range of different sports and List a range of different sports and write down what protective clothing write down what protective clothing or equipment is associated with that or equipment is associated with that sportsport

Get Proper CoachingGet Proper CoachingQualified coaches should be trained to Qualified coaches should be trained to improve athletic skill and prevent injuriesimprove athletic skill and prevent injuries

Proper instruction is especially important Proper instruction is especially important in high-risk sports (e.g. gymnastics, in high-risk sports (e.g. gymnastics, football, etc.)football, etc.)– Also important in lower risk activities where Also important in lower risk activities where

improper technique could lead to overuse improper technique could lead to overuse injuries (e.g. running, tennis, etc.)injuries (e.g. running, tennis, etc.)

Coaches should be certified in their sport Coaches should be certified in their sport by a national associationby a national association

Get In ShapeGet In ShapeConditioningConditioning– Improves health and well-beingImproves health and well-being– Reduces the risk of injuryReduces the risk of injury– Enhances performanceEnhances performance

Improves heart-lung endurance, Improves heart-lung endurance, strength, flexibility, body strength, flexibility, body composition, etc.composition, etc.Conditioning should contain sport Conditioning should contain sport specific exercises as wellspecific exercises as well

Don’t Overdo ItDon’t Overdo It

““too much too soon” is one of the too much too soon” is one of the main causes of injurymain causes of injury

Injuries can develop when Injuries can develop when frequency, frequency, duration, or intensityduration, or intensity is suddenly is suddenly increasedincreased

Frequency = ?Frequency = ?

Duration = ?Duration = ?

Intensity = ?Intensity = ?

Learn Proper TechniqueLearn Proper Technique

Acute injuries often result from poor Acute injuries often result from poor technique that leads to accidentstechnique that leads to accidents

Repetitive use of improper technique Repetitive use of improper technique leads to overuse injuriesleads to overuse injuries

Get proper instruction from a coach Get proper instruction from a coach who is certified to avoid poor who is certified to avoid poor techniquetechnique

TASKTASK

Produce a fact sheet explaining the Produce a fact sheet explaining the different types of risks associated different types of risks associated with sporting activity and what with sporting activity and what methods could be put in place to methods could be put in place to minimise these risks.minimise these risks.

Learning ObjectivesLearning Objectives

Identify intrinsic and extrinsic risk Identify intrinsic and extrinsic risk factorsfactors

Describe preventative measures for Describe preventative measures for each type of risk factoreach type of risk factor