Sport Safety 26

SPORTS SAFETY BY MD. SAADON A SHUKOR Coaching Unit National Sports Council of Malaysia

TYPES OF INJURY A.

PRIM ARY INJURY

- m ost co mmon - r esu lt di rect ly fr om

sp orti ng a cti vi ty 3 Ty pe s : 1) Di re ct - e xte rnal fo rce appli ed to b ody Exst ri nsi c - b ody c onta ct, h it b y o bje ct Fra ctu res, d is lo catio ns 2) In dir ect - ca used b y t he in divi dual Intr in si c - d ue to o verstr etc h, fa ti gue, l ack o f f itn ess, pre vio us injury - m ain ly so ft tis su e i nju ry - a cu te e g. Ha mstr ing te ar - ch ronic eg. S hin sp lints 3) O ve ruse - e xce ssi ve , re petit iv e str esse s pla ced o n p arti cu lar body parts

B. SECON DA RY INJURY - R eoccu rrence o f in jury - In adequate h ealin g or tr eatm ent o f pri mary i nju ry C. NON-CONS EQUE NT IA L INJUR Y - F act ors n ot d irectl y r elate d to str ess i n a sp eci fic sp ort b ut ma y a dve rsely in flu ence it e.g - a sth ma, d iab ete s

TERMINOLOGY USED FOR CLASSIFYING INJURY ACUTE

Injur ies that oc cur fro m a know n incide nt . Sympt oms an d sign s de velop rap idl y. Exam ples Inc lud e Br ok en Bone s Mus cle Stra ins Li gam en t Sprai ns

COMMON TERMINOLOGY USED FOR CLASSIFYING INJURY CHR ONIC

Thes e inj uri es are a re sult of overu se injur ies . Examples Includ e Shin Sp lints Tend oni tis Tenn is Elbo w

TYPES OF SOFT TISSUE INJURIES HAEMATO MA Bru ise, Cork ie, Con tusion Com pres si on of soft tis sue, r esul ting in dam age to soft ti ssu e and bleeding i nto the tis sue

SPRAIN A Li gam en t is s prai ned wh en a joint i s for ced i ts norm al ran ge of mov em ent

STRAI N A Mus cle or T end on is s tr ained as a r esul t of over str etchi ng, fatigue or contr acti on tha t is too fas t and unco- or dinated

PREVENTION OF INJURY 1. Warm up , stre tchi ng, coo l dow n. 2. Devel opm ent of skills and techniqu es. 3. Fitness 4. Obey the Rul es. 5. Playing are as and fac ilities. 6. Pro tective dev ices. 7. Environ men t fac tors 8. Manag e ex isting injur ies prop er ly. 9. Illne ss, med ical con dition and part icipat ion . 10. Ba lan ced com petitions . 11. Co mmon sen se

WHY WARM-UP ? INCREASED TEM PE RATURE

INCRE ASED BLO OD SU PPLY

LUBR ICA TION O F MU SC LES TENDONS, LIGAM EN TS, JOINT, et c. PREV ENTS INJURY

KESAN FISIOLOGI MEMANASKAN BADAN Mening katkan suh u ot ot da lam an dan bad an kes el uru han . Mening katkan viskos iti da rah . Mening katkan kec ekapa n ok sige n di lepa skan da ri hem og lob in da n myog lob in. Eg. Men ingk at kan kecekap an bekerj a Mening katkan tran smisi saraf .

Mening katkan kad ar metabo lisme ker an a kadar suhu sel ular meni ngka ( 1 13 % ) Mengg al akkan kelem bu tan mel alui reg ang an g tisu ‘collag en ’ eg . Koyakan fiber & tega ng an li gamen menur un . Mening katkan uni t motor yang bekerj a eg . Keup ayaan kerj a men ing kat

WHY STRETCH? LE NGTHEN MUSCLE S & TENDONS EN HANCES PERF ORMANCE INCREA SE RELA XATION RE DUCE MUSCLE TENS ION PR OMOTE S BLOOD CIRCULA TION PR EVENTS INJURY

RULES FOR STRETCHING 1. WAR M UP prior to stretching 2. STR ET CH before and after exercise 3. STRET CH GENTLY and SLOWLY 4. NEVE R BOUNCE or STRETCH RAP IDL Y 5. STR ET CH to the point of tension or discomfort but NEVER PA IN 6. Do not hold your breath when stretching,breathing should be SL OW and EA SY 7. HOLD for 10-2 0 second s 8. The entire stretching session should take 15-20 minutes.

WARM UP (eg. For runners by Mac Brian) 5-10 minutes jogging 10-15 minutes dynamic stretching exercises. (reduce muscle stiffness) 10-15 minutes general & specific drills. e.g - lower leg drills - technique Neck Mobi lity 4-8 easy run out over 30-60 meters - focus on correct running technique Flexion / Extension - tuck chin into chest then lift chin upwards as far as possible 6-10 reps Side Bend s 16 reps Lun ge s 12-16 reps on each leg

COOL DOWN? REMOVE WASTE PRODUCTS RECOVER FASTER REDUCES BLOOD POOLING ABLE TO COMPETE AGAIN AT TOP LEVEL IN A SHORTER PERIOD OF TIME REDUCE POST EXERCISE SORENESS

DEHYDRATION 1. Thirst is a poor indicator for fluid replacement. Thirst under estimates how much fluid you need 2. Plain COOL WA TER is the best fluid replacement AVER AG E 15 YEA R OLD 45 minutes before 300-400 mls (2 cups) During event 150-200 mls (1 cups) After event keep drinking more than you think you need AVER AG E 10 YEA R OLD 45 minutes before 150-200 mls (1 cups) During event 75-100 mls (1/2 cups) every 15 minutes After event keep drinking more than you think you need

Wt = 7 0kg 4 - 6% = 2.8 - 4.2kg

24 ho urs NO RI CE UNCONT ROLL ED BLEEDING & OEDEMA

PAIN

RICER

HO W

R

Rest

WHY

Activity promotes bleeding by Place the athlete in a comfortable position, preferably lying down. The injured part should increasing blood flow be immobilized and support

RICER

I

Ice

HO W

WHY

Conventional Methods :  Crushed ice in a wet towel/plastic bag  Immersion in ice water  Commercial cold packs wrapped in wet towel  Cold water from the tap is better than nothing

Ice reduces :  Swelling  Pain  Muscle Spasm  Secondary damage to the injured area

Apply f or 20 mi nutes every 2 hours f or t he firs t 48 hours  Do not apply ice directly to skin as ice burn can occur  Do not apply ice to people who are sensitive to cold or have circulatory problems  Children have a lower tolerance to ice

RICER HOW

C

Com pres sion

Apply a firm wide elastic bandage over a large area covering the injured parts, as well as, above and below the injured part

WHY

Compression :  Reduces bleeding and swelling  Provides support for the injured part

RICER HO W

E

Elevation

Raise injured area above the level of the heart at all possible times

WHY

Elevation :  Reduces bleeding and swelling  Reduces pain

RICER HO W

R

Referral

Refer to a suitable qualified professional such as a Doctor or Physiotherapist for a definitive diagnosis and ongoing care

WHY

Early referral for definitive diagnosis to ascertain the exact nature of the injury and to gain expert advice on the rehabilitation program required

ICE SENSATIONS  STAGE 1 COLD  STAGE 2 WARMING SENSATION (SHORT TIME)  STAGE 3 ACHING IN INJURED AREA (30 Sec - 1 Minutes) MAYBE SEVERE PAIN (DEPENDING ON INDIVIDUAL)  STAGE 4 NUMBNESS

NO HARM

H

EAT

A

LC OHOL increase swelling

R

UNNING or exercising too soon can make the the injury worse

M

ASSAGE in the first 48-72 hours increases swelling and bleeding

increase bleeding

FOR FIRST 2 - 3 DA YS D I SK S PO R T SA FETY - 2 3. 8 .0 3 - ZU L

Difference between sprain, strain and contusion