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INJURY PREVENTION

INJURY PREVENTION. RSSI. Major Teaching Points. 1. Factors Influencing Injuries 2. Heat Related Injuries 3. Flag Conditions/Restrictions 4. Strains, Sprains, and Pains 5. Fractures and Dislocations 6. Water Aspiration, “Near Drowning and Drowning. 7. Prevention of Running Injuries.

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INJURY PREVENTION

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  1. INJURY PREVENTION RSSI

  2. Major Teaching Points 1. Factors Influencing Injuries 2. Heat Related Injuries 3. Flag Conditions/Restrictions 4. Strains, Sprains, and Pains 5. Fractures and Dislocations 6. Water Aspiration, “Near Drowning and Drowning. 7. Prevention of Running Injuries

  3. Factors Influencing Injuries • The body was designed to take physical strain and abuse.

  4. Factors Influencing Injuries • The body was designed to take physical strain and abuse. • Exercise in moderation:

  5. Factors Influencing Injuries • The body was designed to take physical strain and abuse. • Exercise in moderation: • When experiencing pain:

  6. Factors Influencing Injuries • The body was designed to take physical strain and abuse. • Exercise in moderation: • When experiencing pain: • Injuries during competition:

  7. Factors Influencing Injuries • The body was designed to take physical strain and abuse. • Exercise in moderation: • When experiencing pain: • Injuries during competition: • Don’t lift weights beyond your capability.

  8. Factors Influencing Injuries • The body was designed to take physical strain and abuse. • Exercise in moderation: • When experiencing pain: • Injuries during competition: • Don’t lift weights beyond your capability. • Use adequate facilities and equipment.

  9. Heat Related Injuries WARNING DURING PERIODS OF INTENSE HEAT, IT IS IMPORTANT TO BE AWARE OF THE SYMPTOMS WHICH ACCOMPANY POTENTALLY LIFE THREATENING HEAT CONDITIONS. THESE CONDITIONS CAN RESULT IN THE BODY’S NORMAL COOLING MECHANISM, SWEATING, TO BREAK DOWN. HEAT STRESS TAKES THREE FORMS WHICH ARE: HEAT CRAMPS, HEAT EXHAUSTION AND HEAT STROKE.

  10. Heat Related Injuries cont. Heat Cramps Signs and symptoms include: 1. Severe muscle cramps (especially in the legs, calves and abdomen). 2. Faintness or dizziness.

  11. Heat Related Injuries cont. Heat Exhaustion Caused by excessive fluid loss resulting in the following signs and symptoms: 1. Nausea 2. Excessive sweating 3. Light headedness 4. Pale gray, clammy skin

  12. Heat Related Injuries cont. Heat Exhaustion cont. 5. Pulse, slow and weak 6. Fainting Treatment 1. Call for ambulance 2. Remove clothing 3. Rest in shade 4. Administer fluids orally

  13. Heat Related Injuries cont. Heat Exhaustion cont. • Prevent by adequate hydration before, during and after exercise periods. • Comply with the command exercise instruction pertaining to flag conditions and area acclimatization minimums.

  14. Heat Related Injuries cont. Heat Stroke Caused by the body’s thermoregulatory system resulting in the following symptoms: 1. Headache 2. Vertigo or fatigue with absence of sweating 3. Hot, flushed, dry skin

  15. Heat Related Injuries cont. Heat Stroke cont. 4. High pulse rate (160-180) 5. Vomiting • This is a medical emergency and has a high fatality rate. • Prevent by refraining from physical exercise during hot, humid weather until acclimatized.

  16. Flag Conditions and Restrictions • Wet Bulb Globe (WBGT) or “heat index” indicates the relative humidity and temperature. • Instructors are advised to check the flag condition before engaging in any physical activity and stay updated with any change in status.

  17. Flag Conditions and Restrictions • Blue Flag 1. 79 degrees or below 2. No Restrictions • Green Flag 1. 80-84.9 degrees 2. Be alert for a possible increase to the index.

  18. Flag Conditions and Restrictions • Yellow Flag 1. 85-87.9 degrees 2. Active training curtailed for all personnel acclimated for less than 4 weeks.

  19. Flag Conditions and Restrictions • Red Flag 1. 88-89.9 degrees 2. Active training curtailed for all personnel acclimated for less than 12 weeks.

  20. Flag Conditions and Restrictions • Black Flag 1. 90 degrees or above 2. All training personnel will refrain from or suspend all physical training and strenuous activity.

  21. Strains, Sprains and Pains • Conditioning program must increase gradually to allow the body to adapt to increased demands. • Prevent with adequate warm-up period to stretch muscles.

  22. Strains, Sprains and Pains cont. TREATMENT • P • R • I • C • E

  23. Strains, Sprains and Pains cont. TREATMENT • Prevent from further injury. • R • I • C • E

  24. Strains, Sprains and Pains cont. TREATMENT • Prevent from further injury. • Rest. • I • C • E

  25. Strains, Sprains and Pains cont. TREATMENT • Prevent from further injury. • Rest. • Ice to decrease pain and swelling. • C • E

  26. Strains, Sprains and Pains cont. TREATMENT • Prevent from further injury. • Rest. • Ice to decrease pain and swelling. • Compression to decrease swelling. • E

  27. Strains, Sprains and Pains cont. TREATMENT • Prevent from further injury. • Rest. • Ice to decrease pain and swelling. • Compression to decrease swelling. • Elevation to decrease swelling.

  28. Fractures and Dislocations • Result from excessive force, or trauma. • Signs and symptoms include: 1. Abnormal mobility 2. Deformity 3. Local tenderness 4. Crepitation • Treat for shock, immobilize area, DO NOT move the affected limb.

  29. Water Aspiration, “Near” Drowning and Drowning • Aspiration - water causes an irritant response resulting in a laryngeal spasm, sealing the airway and protecting the lungs. • Responds promptly to artificial ventilation.

  30. Water Aspiration, “Near” Drowning and Drowning • “Near” Drowning - results after having survived a near drowning episode. • Inhaled water is absorbed through the lungs and into the bloodstream, possibly leading to a pulmonary edema. • Death can occur within 6-8 hours. • Requires follow up by a doctor.

  31. Water Aspiration, “Near” Drowning and Drowning • Drowning - suffocation in the water. • Water floods the lungs preventing the transfer of oxygen. • Symptoms: 1. No pulse or respiration 2. Cyanosis (blue skin coloring) 3. Dilated pupils

  32. Prevention of Running Injuries • Choose a shoe that is suitable for your foot. • Feet normally fall in 1 of 3 categories. 1. Rigid Foot 2. Normal Foot 3. Floppy Foot

  33. Prevention of Running Injuries Rigid Foot • Tends to stay rigid and does not conform to the ground. • Typical injuries include shin splints, stress fractures, knee - hip - heel pain and ankle sprains. • Select a shoe with maximum shock absorption.

  34. Prevention of Running Injuries Normal Foot • Tends to form to the ground without excess motion. • There are no typical injuries from this type of foot. • Select a shoe with balance of motion control.

  35. Prevention of Running Injuries Floppy Foot • Rolls in excessively toward the midline of the body as it bears weight. • Typical injuries are arch pain, heel cord pain, shin pain and knee pain. • Select a shoe with dual density midsole with the firmer, denser area on the inside.

  36. Prevention of Running Injuries Note The shoes ability to protect you from injury decreases as the mileage on them increases. Replace the shoes when they have accumulated 500 to 700 miles even if they show little wear.

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