Injury Prevention, Named Injuries and RICE
Sport carries a risk of injury, but smart preparation prevents most of it. Learn to spot common injuries, prevent them, and treat soft-tissue injuries with the four steps of RICE.
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Sport keeps you fit, but it carries a risk of injury: sprains and strains, fractures, dislocations, concussion, torn cartilage, tennis or golfers elbow, and abrasions. The good news is that most injuries can be **prevented** with smart preparation, and many soft-tissue injuries can be treated with a simple method called **RICE**.
Words to know 🔑
Four ideas run through this topic:
Ready to go? 🎯
What is the main purpose of a PAR-Q before someone starts exercising?
- To check they are healthy and ready to exercise safely
- To score how good they are at sport
- To pick a team
- To warm up the muscles
Sprain vs strain ⚖️
These two are easily confused, but they injure different tissues.
Name that injury 🔗
- Concussion
- Fracture
- Dislocation
- Sprain
- A knock to the head that affects the brain
- A crack or break in a bone
- A bone forced out of its joint
- A stretched or torn ligament
The RICE method 🧊
For a soft-tissue injury like a sprain or a strain, use RICE. It has exactly four steps: Rest the injured part, apply Ice to reduce swelling, add Compression with a bandage, and Elevate the part above the level of the heart. There is no fifth step to add from memory.
The RICE steps 🪜
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Prevent the injury ✅
Which THREE help to PREVENT injuries in sport?
- Following the rules and playing fairly
- Wearing the right protective equipment
- Checking the pitch or gym for hazards first
- Training hard through sharp pain
- Skipping all rest between sessions
Stay safe 🔀
- Apply training principles
- Follow the rules
- Use protective equipment
- Check the facility
- Increase the training load gradually, not too fast
- Play fairly and avoid dangerous tackles
- Wear shin pads, a gum shield or a helmet
- Look for hazards on the pitch or in the gym
Complete the idea 🧩
Before starting exercise, a _____ checks you are healthy enough to take part. A _____ injures a ligament, while a strain injures a _____. For a soft-tissue injury, use the four steps of _____: rest, ice, compression and elevation. To prevent injury in the first place, always wear the right protective _____.
True or not? 🖍️
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On the pitch 🚑
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First response 🧭
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Prevent and treat ✍️
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