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					Injuries


   Lesson 41




               1
Preventing Fitness Injuries


Have you ever experienced soreness after a
workout?

There are actions you can take to relieve the
discomfort and avoid common fitness-related
injuries.


                                                2
Biomechanics
                                Term to Know
                                Biomechanics
The laws of biomechanics        The study and
dictate that when you jog       the application
                                of principles of
slowly, your foot strikes the      physics to
ground with a force that is     human motion.

three times your body
weight.


                                              3
Biomechanics
These tips will help you walk and jog safely and
efficiently from a biomechanical standpoint:
 Start slowly. Follow the recommendations for efficient,
  gentle walking and jogging.
 Breathe deeply through your nose and mouth, rather
  than through your nose only.
 Relax your fingers, hands, arms, shoulders, neck, and
  jaw.
 Bend your arms at the elbows at an angle of about 90
  degrees.
 Swing your arms straight forward and back instead of
  across your body.
                                                        4
Biomechanics
These tips will help you walk and jog safely and
efficiently from a biomechanical standpoint.

 Stand upright.
 Hold your head up, and minimize your head motion.
 Develop a smooth, even stride that feels natural and
  comfortable to you.
 When your foot strikes the ground, it should land on
  the heel.
 Try to point your toes straight ahead as your heel
  strikes the ground. Push off on the ball of your foot.
 Do not pound noisily as you walk or jog.
                                                           5
Biomechanics


These tips will help you walk and jog safely and
efficiently from a biomechanical standpoint.
 Avoid slapping your feet and excessive bouncing.
 Try to walk or jog on soft surface, such as a dirt
  road, track, or grassy area, as compared to a
  concrete or asphalt surface.
 Avoid hilly surfaces, because they can place
  unusual stress on your muscles and joints.


                                                       6
Common Fitness Injuries and
Treatment

Pay close attention to any injury and
seek medical attention if the injury
interferes with your ability to perform
tasks and activities.




                                          7
Common Fitness Injuries and
Treatment

The most common types of fitness injuries are:
 Skin injuries
 Muscle injuries
 Connective tissue injuries




                                                 8
Common Fitness Injuries
and Treatment
                                Terms to Know
Connective tissue is the soft      Tendons
material that helps hold the        Bands of
soft material that helps hold   connective tissue
bones and joints of the body      that connect
                                   muscles to
in place.                            bones.

Tendons are one type of
connective tissue.


                                               9
Common Fitness Injuries
and Treatment
                              Terms to Know
A second type of connective      Ligaments
tissue is ligaments.           Bands of tissue
                                that connect
                                bone to bone
                                and limit the
                                movement of
                                    joints




                                           10
Common Fitness Injuries
and Treatment
                                    Terms to Know
                                       Cartilage
A third type of connective tissue
                                     The tissue that
is cartilage.
                                      surrounds the
                                      ends of bones
                                       at a joint to
                                       prevent the
                                       bones from
                                     rubbing against
                                       each other.




                                                   11
12
Common Fitness Injuries
and Treatment
                                Terms to Know
Shinsplints are a type of         Shinsplints
                                 Inflammation of
connective tissue injury that      a tendon or
often results from overuse.       muscle in the
                                       leg.




                                              13
Common Fitness Injuries
and Treatment
                                Terms to Know
A strain is a type of                 Strain
connective tissue injury that    A pull or rip in a
can result from insufficient        muscle or
                                     tendon.
warm-up, lack of flexibility,
or overuse.




                                                14
Common Fitness Injuries
and Treatment
                                Terms to Know
A sprain is a type of               Sprain

connective tissue injury that      A tear of a
                                   ligament.
can result from a sudden
twisting force to a joint.




                                                 15
Common Fitness Injuries
and Treatment
                              Terms to Know
In the event of a strain or        RICE

sprain, you should               A first-aid
                               procedure for
immediately use the RICE        strains and
formula.                        sprains that
                              become swollen.




                                          16
Common Fitness Injuries and
Treatment


 R est the injured area.

 I ce the area to reduce swelling.

 C ompress the area by wrapping it in an elastic bandage.

 E levate, or raise the body part.
                                                     17
18
Common Fitness Injuries
and Treatment
                                Term to Know
A small crack in a bone will    Stress fracture
turn into a stress fracture.     A break in the
                                bone caused by
                                   overuse.

Injuries to bones are serious
and require medical care.




                                            19
Preventing Injuries
To prevent or safely treat common injuries, follow these
guidelines:
      Pay attention to your body. If you feel unusually sore or fatigued, postpone
      activity or exercise until you feel better.

      Include a proper warm-up and cooldown in your personal fitness program.

      Monitor the frequency, intensity, time, and type (FITT) of your exercise
      closely. Progress slowly but steadily.

      If you run or walk along busy streets, always face oncoming traffic.

      Wear reflective clothing during night physical activities or exercise, such as
      walking or jogging.

      Use proper safety equipment for activities with a higher injury risk, such as
      skateboarding, snowboarding, in-line skating, and cycling.

      Always seek out proper medical advice when you have an injury.
                                                                                       20

				
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posted:7/27/2011
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