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Description
INJURIES
1 STRAIN
1.1 injury to a
muscle or tendon
1.1.1 e.g. hamstrings
2 SPRAIN
2.1 injury to a joint when the
ligaments have been
overstretched or ruptured
2.1.1 e.g. ankle
3 R.I.C.E.
3.1 REST
3.1.1 specialists recommend
between 24-48 hours of rest
3.1.1.1 to avoid
further injury
3.2 ICE
3.2.1 helps the injury
heal faster
3.2.2 avoids swelling
or inflamation
3.2.2.1 this causes
extreme amounts
of pain
3.3 COMPRESSION
3.3.1 limits
swelling
3.3.2 provides
support
3.4 ELEVATION
3.4.1 decreases
inflamation
3.4.1.1 by reducing blood
flow to the injury
3.4.1.1.1 using gravity
3.4.1.1.2 and circulating it
back to the heart
4 SAFE
PRACTICE
4.1 (HOW TO
PREVENT INJURY)
4.2 warm up
correctly
4.3 wear protective
equipment
4.3.1 e.g. shinpads
or gumshield
4.4 apply the correct
technique
4.4.1 e.g. bowling in
cricket
4.5 follow the
rules
4.5.1 e.g. no contact
in netball
4.6 play against an
equal opponent
4.6.1 e.g. weight,
gender, age, ability
4.7 check playing
surface
4.7.1 e.g. football
pitch