Exercise and injury

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  • Exercise and injury
    • Excessive exercising can cause injuries
      • Sprains- damage to a ligament, usually being stretched too much
      • Dislocations- a bone comes out of its socket. eg. a heavy fall
      • Torn ligaments- the ligament actually tears. Often leads to loss of control of the joint (bones no longer attached firmly together)
      • Torn tendons- a tear in the tendon that attaches the muscle to the bone. (when muscle contracts in one direction but is pulled in the opposite direction
    • RICE- treating sprains
      • Creates the right conditions for the injury to heal itself
      • Rest- to avoid any further damage. This is especially important in the first 24 hours
      • Ice- to help reduce swelling. It works by reducing the temperature and blood flow to the injured are
      • Compression- a firm bandage is placed around the injured part to help reduce swelling and prevent further damage from excessive movement of the injured point
        • Not too tight- cut off blood flow
      • Elevation- raising an injured limb as high as possible to help reduce swelling by making it easier for blood to flow back to the heart
    • Physiotherapy
      • May give treatment to reduce pain and swelling eg. rice, cortisone injections
      • May give therapies eg. laser treatment to speed up healing
      • Give advise on the best exercises to do to rehabilitate after an injury
      • May be graded exercises- steadily build up the strength of the joint.


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