SPORTS SAFETY

BY
MD. SAADON A SHUKOR
Coaching Unit
National Sports Council of Malaysia
 TYPES OF INJURY
A. PRIM ARY INJURY - m ost co mmon
- r esu lt di rect ly fr om
sp orti ng a cti vi ty

3 Ty pe s :

1) Di re ct - e xte rnal fo rce appli ed to b ody

Exst ri nsi c - b ody c onta ct, h it b y o bje ct
Fra ctu res, d is lo catio ns

2) In dir ect - ca used b y t he in divi dual

Intr in si c - d ue to o verstr etc h, fa ti gue, l ack o f f itn ess, pre vio us
injury
- m ain ly so ft tis su e i nju ry
- a cu te e g. Ha mstr ing te ar
- ch ronic eg. S hin sp lints
3) O ve ruse - e xce ssi ve , re petit iv e str esse s pla ced o n p arti cu lar body
parts
B. SECON DA RY INJURY

- R eoccu rrence o f in jury

- In adequate h ealin g or tr eatm ent o f pri mary i nju ry

C. NON-CONS EQUE NT IA L INJUR Y

- F act ors n ot d irectl y r elate d to str ess i n a sp eci fic

sp ort b ut ma y a dve rsely in flu ence it
e.g - a sth ma, d iab ete s
 TERMINOLOGY USED FOR
CLASSIFYING INJURY

ACUTE

Injur ies that oc cur fro m a know n incide nt .

Sympt oms an d sign s de velop rap idl y.
Exam ples Inc lud e
Br ok en Bone s
Mus cle Stra ins
Li gam en t Sprai ns
 COMMON TERMINOLOGY USED FOR
CLASSIFYING INJURY
CHR ONIC

Thes e inj uri es are a re sult of overu se injur ies .

Examples Includ e
Shin Sp lints
Tend oni tis
Tenn is Elbo w
 TYPES OF SOFT TISSUE INJURIES
HAEMATO MA
Bru ise, Cork ie, Con tusion
Com pres si on of soft tis sue, r esul ting in dam age to
soft ti ssu e and bleeding i nto the tis sue

SPRAIN
A Li gam en t is s prai ned wh en a joint i s for ced i ts
norm al ran ge of mov em ent

STRAI N
A Mus cle or T end on is s tr ained as a r esul t of
over str etchi ng, fatigue or contr acti on tha t is too fas t
and unco- or dinated
 PREVENTION OF INJURY
1. Warm up , stre tchi ng, coo l dow n.
2. Devel opm ent of skills and techniqu es.
3. Fitness
4. Obey the Rul es.
5. Playing are as and fac ilities.
6. Pro tective dev ices.
7. Environ men t fac tors
8. Manag e ex isting injur ies prop er ly.
9. Illne ss, med ical con dition and part icipat ion .
10. Ba lan ced com petitions .
11. Co mmon sen se
 WHY WARM-UP ?

INCREASED INCRE ASED

TEM PE RATURE BLO OD SU PPLY

LUBR ICA TION O F

MU SC LES
TENDONS, LIGAM EN TS, JOINT, et c.

PREV ENTS INJURY

 KESAN FISIOLOGI MEMANASKAN BADAN
Mening katkan suh u ot ot da lam an dan bad an kes el uru han .
Mening katkan viskos iti da rah .
Mening katkan kec ekapa n ok sige n di lepa skan da ri hem og lob in da n
myog lob in.
Eg. Men ingk at kan kecekap an bekerj a
Mening katkan tran smisi saraf .
Mening katkan kad ar metabo lisme ker an a kadar suhu sel ular meni ngka
( 1 13 % )
Mengg al akkan kelem bu tan mel alui reg ang an g tisu ‘collag en ’
eg . Koyakan fiber & tega ng an li gamen menur un .
Mening katkan uni t motor yang bekerj a
eg . Keup ayaan kerj a men ing kat
 WHY STRETCH?

LE NGTHEN MUSCLE S & TENDONS

EN HANCES PERF ORMANCE
INCREA SE RELA XATION
RE DUCE MUSCLE TENS ION
PR OMOTE S BLOOD CIRCULA TION
PR EVENTS INJURY
 RULES FOR STRETCHING

1. WAR M UP prior to stretching

2. STR ET CH before and after exercise
3. STRET CH GENTLY and SLOWLY
4. NEVE R BOUNCE or STRETCH RAP IDL Y
5. STR ET CH to the point of tension or discomfort but NEVER PA IN
6. Do not hold your breath when stretching,breathing should be SL OW

and EA SY
7. HOLD for 10-2 0 second s
8. The entire stretching session should take 15-20 minutes.
 WARM UP
(eg. For runners by Mac Brian)
5-10 minutes jogging
10-15 minutes dynamic stretching exercises.
(reduce muscle stiffness)
10-15 minutes general & specific drills.
e.g - lower leg drills
- technique
Neck Mobi lity
4-8 easy run out over 30-60 meters - focus on correct running technique
Flexion / Extension - tuck chin into chest then lift chin upwards as far as
possible 6-10 reps
Side Bend s
16 reps
Lun ge s
12-16 reps on each leg
 COOL DOWN?

REMOVE WASTE PRODUCTS

RECOVER FASTER
REDUCES BLOOD POOLING
ABLE TO COMPETE AGAIN AT TOP LEVEL IN A SHORTER PERIOD
OF TIME
REDUCE POST EXERCISE SORENESS
 DEHYDRATION

1. Thirst is a poor indicator for fluid replacement.

Thirst under estimates how much fluid you
need
2. Plain COOL WA TER is the best fluid replacement
AVER AG E 15 YEA R OLD
45 minutes before 300-400 mls (2 cups)
During event 150-200 mls (1 cups)
After event keep drinking more than you think you need
AVER AG E 10 YEA R OLD
45 minutes before 150-200 mls (1 cups)
During event 75-100 mls (1/2 cups) every 15 minutes
After event keep drinking more than you think you need
 Wt = 7 0kg
4 - 6% = 2.8 - 4.2kg
24 ho urs

NO RI CE
UNCONT ROLL ED
BLEEDING &
OEDEMA

PAIN
 RICER

HO W WHY

R Rest Place the athlete in a comfortable position, Activity promotes bleeding by

preferably lying down. The injured part should increasing blood flow
be immobilized and support
 RICER
HO W WHY

I Ice Conventional Methods : Ice reduces :

 Crushed ice in a wet towel/plastic bag  Swelling
 Immersion in ice water  Pain
 Commercial cold packs wrapped in wet  Muscle Spasm
towel  Secondary damage to the
 Cold water from the tap is better than injured area
nothing
Apply f or 20 mi nutes every 2 hours f or t he
firs t 48 hours
 Do not apply ice directly to skin as ice
burn can occur
 Do not apply ice to people who are
sensitive to cold or have circulatory
problems
 Children have a lower tolerance to ice
 RICER
HOW WHY

C Com pres sion Apply a firm wide elastic bandage over a

large area covering the injured parts, as
Compression :
 Reduces bleeding and
well as, above and below the injured part swelling
 Provides support for the
injured part
 RICER
HO W WHY

E Elevation Raise injured area above the level of the

heart at all possible times
Elevation :
 Reduces bleeding and swelling
 Reduces pain
 RICER
HO W
R Referral Refer to a suitable qualified professional
such as a Doctor or Physiotherapist for a
definitive diagnosis and ongoing care
WHY
Early referral for definitive
diagnosis to ascertain the exact
nature of the injury and to gain
expert advice on the rehabilitation
program required
 ICE SENSATIONS

 STAGE 1 COLD
 STAGE 2 WARMING SENSATION
(SHORT TIME)
 STAGE 3 ACHING IN INJURED AREA
(30 Sec - 1 Minutes)
MAYBE SEVERE PAIN
(DEPENDING ON INDIVIDUAL)
 STAGE 4 NUMBNESS
 NO HARM

H EAT increase bleeding

A LC OHOL increase swelling

R UNNING or exercising too soon can make the the injury worse

M ASSAGE in the first 48-72 hours increases swelling and bleeding

FOR FIRST 2 - 3 DA YS
D I SK S PO R T SA FETY - 2 3. 8 .0 3 - ZU L
Difference between sprain,
strain and contusion