OVERUSE INJURIES

 are caused by repeated, microscopic injuries to a part of the body. It will accumulate over
time, resulting to overuse or Chronic injury.

Two Classification of Sports Injuries:

CHRONIC INJURY - refers to the sort of physical injury, illness, or disease that develops slowly
and is persistent and long-lasting, or constantly recurring over time.

ACUTE INJURY - is generally an injury that is severe and with sudden onset. Sprained ankles,
strained backs, and fractured hands are acute injuries. Acute injury
is a sudden injury that is usually associated with a traumatic event such as
clashing into another player during sports or a fall from a bike
 Are common among individuals who have been training for a long period of time with
minimal rest and recovery between sessions.
 Includes stress fractures (bones), tendinopathy (muscle-tendon unit), osteoarthritis (joint),
and bursitis (fluid filled sac)

Three Types of Overuse Injuries:

STAGE 1 – athletes complain of pain only after the activity/game
STAGE 2 – athletes complain during and after an activity but do not feel it during rest
STAGE 3 – athletes feel pain whether at rest or play

INJURY TYPE OF INJURY COMMON CAUSES OF INJURY

Sprain Acute Twisting or pulling force

Strain Acute Pulling force during rapid
acceleration
Fracture Acute Falling or breaking a fall
Dislocation Acute Falling or breaking a fall
Stress Fracture Overuse Repetitive high impact
Tendinopathy Overuse Repetitive movement using poor
technique
Osteoarthritis Overuse Repetitive high impact stress
Bursitis Overuse Repetitive movement using poor
technique
Table 1. Common Causes of Acute and Overuse Injuries
 COMMON SPORTS

SPRAIN
 are overstretched ligaments. When the joint is forced into a position
that is beyond its normal range, it will overstretch the ligament. The
most common sprains are located at the lower limbs.
example: ankle, knee
 a sprained joint will take several days or months to heal, depending on the severity.
 The injury commonly occurs when the knee twists while weight is placed on it due to
improper landing after a jump, running too fast or without proper warm-up

STRAIN
A twist, pull or tear of muscle or tendon (a cord of tissue that
connects the muscle to bone).
A result from overstretching or over contraction
The forceful contraction rapidly pulls the muscle-tendon unit,
which can result to muscle strain.
The most common strain is located at the lower limbs such as
hamstring and calf muscle.
The healing process usually takes six to eight weeks

DISLOCATION

an injury to a joint — a place where two or more bones come

together — in which the ends of your bones are forced from
their normal positions. This painful injury temporarily deforms
and immobilizes your joint. Dislocation is most common in
shoulders and fingers.

HAMSTRING STRAIN

The hamstring muscle is located on the back of the thigh.

Unfortunately, the hamstring muscles can be tight and are
susceptible to a strain, which is also called a pulled muscle.
Poor stretching techniques or lack of stretching can be the
cause of a hamstring tear/strain. Often, an athlete with a
hamstring tear will experience bruising in the back of the
thigh or the knee.
 Rest and icing are the common early treatment techniques
for a pulled hamstring, followed by gentle stretching and
strengthening to prevent another injury. If the pain persists
more than two weeks, the athlete could try physical therapy
to use ultrasound or other methods to promote healing the
pulled muscle.

ACL Tear or Strain

The ACL, anterior cruciate ligament, is one of the major
stabilizing ligaments of the knee. The most common cause
of sports injuries for an ACL strain is slowing down and
trying to cut, pivot or change directions. Ligaments on the
inside of the knee are often torn with the ACL injury,
making it a devastating event.

SHIN SPLINTS
Athletes with shin splints complain of pain in the lower
leg bone, or the tibia. Shin splints are most often found in
athletes who are runners or participate in activities with a
great deal of running, such as soccer. Athletes typically get
shin splints diagnosed early in their season, as they increase
activities or mileage too quickly. Shin splints are best
prevented and/or treated with rest, icing and gradually
increasing running activities. Purchasing shoes with good
arch support can also reduce pain in the shins and help with recovery.

FRACTURE
It is a break, usually in a bone. If the broken bone punctures
the skin, it is called an open or compound fracture. Fractures
commonly happen because of car accidents, falls, or sports
injuries. Other causes are low bone density and osteoporosis,
which cause weakening of the bones.

CONCUSSION
it is a life-threatening injury because they disrupt the normal
function of the brain. A severe blow to the head could cause
the blood vessels in the brain to rupture. As the blood leaks out
of the ruptured blood vessels, it will accumulate inside the skull.

TENDINOPATHY/TEN
DINITIS
also known as tendinitis or tendonitis, is a type of tendon
disorder that results in pain, swelling, and impaired function.
The pain is typically worse with movement.
They connect your muscles to your bones. Tendinopathy, also
called tendinosis, refers to the breakdown of collagen in a
tendon. This causes burning pain in addition to reduced flexibility and range of motion.
OESTEOARTHRITIS
It is the wear and tear of a joint that results to its deterioration.
The friction deteriorates the cartilage that protects the bones
from rubbing against each other. The knee joint is the common
site for the degenerative changes that occur in the cartilage.
An individual feels pain and a grinding sensation as it worsens.

BURSITIS
The bursa is a sac-like musculoskeletal structure that provides
support and cushioning to the joint. It protects commonly used
joints such as the shoulders and the knee from repetitive
mechanical stress. This injury is common in swimmers and
runners. The inflammation of the bursa interrupts the surrounding
structures, causing pain during movement. The recovery period
usually takes two weeks to a month.

MOST COMMON
CAUSES OF INJURY

• Failure to Warm UP • Failure to Warm UP

• Over training • Over training
• Excessive loading on the body • Excessive loading on the
• Not taking safety precautions body
• An Accident • Not taking safety
• Inappropriate equipment precautions
• An Accident
• Inappropriate equipment
When the body does not
Can heat illnesses lead to a have enough fluid needed to
life-threatening condition? function normally, it is
 Heat illnesses (e.g., cramps,dehydrated.
stroke) are due to excessive dehydration and high body
This happens when lost body
temperature commonly attributed to training in poor weather conditions. Adverse or poor
fluids are not replaced.
weather conditions like too Dehydration
much heat prevent
causes athe body to cool down through
person
perspiration. to have
 The most life-threatening case ofthirsty
a dry heat illness
mouth,isbecome
heat stroke. This condition is likely to
occur if an athlete trains outdoors for several hours and the air temperatures is above 35
fatigue, less urine yield with
degrees Celsius. dark color, and in severe
cases,
unconsciousness. The usual
Remember This:
causes of dehydration are hot
weather condition, too much
perspiration, high fever,
diarrhea, vomiting and
excessive exercise without
taking in enough
fluid. To nurse dehydration,
the body will need to
replenish lost fluids, the
body needs to be
dehydrated.
 SPORTS INJURY
PREVENTION

1. establish the extent of the injury: 2. Establish the etiology and

mechanism of the injury
incidence
severity

3. Introduce preventive measure

4. Assess its effectiveness by repeating
STEP1

Sequence of sports injury prevention

Most sports injuries can be prevented with adequate preparation and proper knowledge. The
following strategies can minimize the occurrence of these injuries:
1. Adopt a Comprehensive Training Program. A comprehensive Training Program goes beyong
addressing the fitness parameters such as aerobic capacity and strength. It is a holistic program
that suits an individual’s needs and demands. The individual must first assess the weakness and
abnormality of his/her movements and fitness to be able to customize his/her training program.

2. Use protective equipment and practice correct technique. Individuals derive fun from playing
sports and other physical activities (e.g., dance) that they sometimes forget to wear proper
protective gears. Injuries while playing a sport can be prevented by using some protective
equipment.

3. Incorporate recovery strategies in the training program. Training and exercise is a controlled
form of stress that stimulates the body to become stronger. While it is important to train and
exercise, it is also necessary to incorporate recovery in the routine. Recovery provides the body
time to rebuild broken musculoskeletal structures.

4. Follow rules and decorum during competition. Tournament directors and sports officials
draw up rules and regulations for any competition to maintain fairness and safety for everyone
involved.

How can the possibility of

getting injured while
Fitness and training injuries can be prevented if an individual takes the necessary
training be minimized?
preparations and precautions on the following variables:

1. Proper Attire. The attire should be appropriate for the chosen activity. it is important to
consider comfort and protection when choosing an appropriate attire. A special attention should
be given when choosing footwear because many chronic injuries are caused by inappropriate
shoes.

2. Proper Technique. An individual need to consult a trainer and ask for proper instruction in
performing the chosen activity or exercise. The knowledge on how to execute the movement is
just as important as the movement.

3. Gym Etiquette. Individuals that subscribe to gym facilities should be aware of the rules and
etiquette.

4. Proper Environmental Conditions. It is advisable to check the environmental conditions

before the exercise session. It is possible that the area or the weather is not conducive for the
activity. The risk of getting sprained is higher when the ground is uneven (e.g., trail) compared to
a running track.

5. Adequate Recovery. The recovery period is just as important as the workout session. It is
important to provide the body with an adequate and proper nutrition to recover. Many chronic
injuries occur because the workload was too hard or it was performed too soon. If pain is
recurring during exercise, it is best to stop the activity and consult a doctor or ask a fitness trainer
to modify the exercise.
Participation in sports and
fitness training increases the
risk of an individual to
injury. Most of the
injuries affect the bones,
joints, muscles, tendons and
ligaments. So, it is important
to prevent
injuries from occurring and
remember the proper way of
doing so.