PeH - 1st Quarter: Risk Mitigation

Flashcards about Risk Mitigation and Injury Management

Acute Injury

A sudden injury that happens quickly, often during physical activity, such as a sprained ankle, broken bone, or muscle strain.

Sprain

An injury to a ligament, caused by stretching or tearing it, usually due to a sudden twist or fall. It often results in pain, swelling, and limited movement in the affected joint.

Strain

An injury to a muscle or tendon caused by overstretching or tearing, often due to overuse or sudden movement. It typically results in pain, swelling, and muscle weakness.

Dislocation

An injury where a bone is forced out of its normal position in a joint, often caused by a fall or impact. It usually leads to pain, swelling, and loss of movement in the affected area.

Fracture

A medical condition where a bone is broken or cracked, due to trauma or repeated stress. It can range from minor cracks to complete breaks and often causes pain, swelling, bruising, and difficulty using the affected area.

Contusion

A type of injury commonly known as a bruise. It occurs when small blood vessels under the skin are damaged due to a bump or blow, causing bleeding beneath the skin. This results in discoloration, swelling, and tenderness in the affected area, but the skin is not broken.A common soft tissue injury caused by a direct impact, leading to localized swelling and pain.

Chronic Injury

is a long-term injury that develops over time, usually due to repetitive stress or overuse of a body part. Unlike acute injuries, which happen suddenly, chronic injuries often start with mild pain or discomfort and gradually worsen. Common examples include tendonitis and stress fractures. These injuries require proper management and rest to prevent further damage.

Tendonitis

is a condition where the connective tissues between your muscles and bones (tendons) become inflamed. Often caused by repetitive activities, tendonitis can be painful. It commonly happens in the elbow, knee, shoulder, hip, Achilles tendon and base of the thumb.

Stress Fracture

are tiny cracks in a bone most commonly in the weight- bearing bones of the lower leg and foot. Are caused by repetitive force, often from overusesuch us repeatedly jumping up and down or running long distance.

Plantar fasciitis

is inflammation of the tissue on the bottom of the foot that connects the heel to the toes, causing heel pain, especially with the first steps after resting. It’s often caused by overuse or strain.

How do you find out if an injury exists?

Deformity, Open wounds, Tenderness or pain, and Swelling. (DOTS)

acute standard treatment

Rest, Ice, Compression, and Elevation. (RICE)

Warm-up

is a series of light physical activities performed before a main workout or competition to prepare the body and mind for more intense physical activity. It helps increase blood flow, raise body temperature, loosen muscles, and reduce the risk of injury, while also improving focus and performance.

Cool-down

involves gentle movements and stretches performed after intense physical activity to help the body gradually return to its resting state, reduce muscle soreness, and prevent injury.

Dynamic Stretching

involves moving parts of your body through a full range of motion in a controlled, active way. It helps warm up muscles, increase flexibility, and prepare the body for physical activity by mimicking the movements of the sport or exercise ahead.

Static Stretching

involves holding a stretch in a fixed position for a period of time to lengthen muscles and improve flexibility. It is usually done after exercise to help relax muscles and prevent stiffness.