Strategies for Reducing Injury Risk in Physical Education I

PHYSICAL EDUCATION I GROUP 2 STRATEGIES FOR REDUCING INJURY RISK Prepared By: Inate, Akyzah Denyss Que Fernandez, Prince Jeremy Chan, Michelle Mei Archedera, Keane Belonio, Andre Josh PROGRAMMED EXERCISE AND TRAINING It has been reported that dancers are not as physica...

PHYSICAL EDUCATION I GROUP 2 STRATEGIES FOR REDUCING INJURY RISK Prepared By: Inate, Akyzah Denyss Que Fernandez, Prince Jeremy Chan, Michelle Mei Archedera, Keane Belonio, Andre Josh PROGRAMMED EXERCISE AND TRAINING It has been reported that dancers are not as physically fit as other athletes. Moreover, several studies said that poor cardiovascular endurance increases the dance-related injuries (Angioi et al., 2009). Most injuries occur as fatigue sets in since most of the training session is devoted to technique training and learning choreography consisting of warm-up, technique training, choreography, and cooldown. Refining the dance technique and learning choreography do not trigger cardiovascular changes like endurance training. That is why aerobic exercise and resistance exercises must be included in the overall training program.  ADEQUATE RECOVERY Recovery is an important phase of training because it is when the body repairs and rebuilds itself. Many dancers take several classes a day and spend more than three hours a day in training and rehearsals. This regimen depletes energy sources and nutrients vital to normal body function. Without proper recovery, the body will be weak and fatigued quickly, which predisposes the dancer to injury. There are two key factors to effective recovery: nutrition and rest - proper eating habits and adequate sleep aid in replenishing nutrients and repairing the tissues.  APPROPRIATE ENVIRONMENT A suspended floor is designed to absorb the impact when dancing or jumping. It can accommodate the force because it has dense foam blocks between the wood and the concrete. This reduces the pressure absorbed by the musculoskeletal structures and minimizes the risk of injury. The floor should be properly maintained and not slippery. Dancers prefer a training facility or performance center that is a bit warm because it helps them in their warm-up and prepares them psychologically.  PROPER FOOTWEAR Shoes protect the lower extremities from injury by reducing the impact when dancing. Shoes can correct the overpronation of the foot, linked to plantar fasciitis and fat pad contusions. A properly fitted shoe prevents excessive foot movement and reduces the risk of twisting the foot. An orthotic shoe insert can also prevent excessive foot movement and correct overpronation. PROPER WARM-UP AND TECHNIQUE Dance movements require a great degree of flexibility. A proper warm-up helps improve flexibility before dance training or performance. Beginners need to learn the appropriate technique to minimize the risk of straining the muscles. Surveys among dancers show that technique training from teachers who were aware of the anatomical limitations helped reduce the risk of injury.  CROSS-TRAINING Many dancers feel stressed because they are pressured to be perfect. The inability to manage stress leads to fatigue and burnout associated with injury. Cross-training is a type of physical training that is different from what is usually performed. It helps maintain physical fitness and minimizes the mental stress associated with dancing. Running is a good form of cross - training  EARLY RECOGNITION Pain is a good indicator that there is damage to the tissue. However, dancers and athletes tend to have a high pain tolerance. Moreover, they associate pain with improvement and as a a part of training, It is only when the pain becomes intolerable that they consider consulting a physician. At this point, the doctor is most likely going to recommend complete rest and medication to control inflammation. This can be avoided if the dancer recognizes the pain early and seeks medical advice. WHAT HAPPENS TO THE TISSUE AFTER IT IS DAMAGED?  WHAT HAPPENS TO THE TISSUE AFTER IT IS DAMAGED? The damaged structure sends out a message when the body part is injured. This message is sent through chemicals and hormones. Once the system is made aware of the injury, it sends out resources to stabilize the injured area, clear the damaged tissue, and replace it with a new one. The general term for this response is called inflammation. Inflammation is a coordinated response of the body to the injury, and it is the first step to healing and recovery. One aspect of the inflammatory response is stiffness and pain. The painful stimulus is vital to initiate the protective instinct. The painful stimulation would cause an individual to keep the limb stable. It also triggers muscle stiffness, which helps guard the limb and prevents aggravation.  WHAT HAPPENS TO THE TISSUE AFTER IT IS DAMAGED? Another component of the inflammatory response is increased blood flow. While high blood flow is necessary for repair, it results in fluid accumulation in the injured area. The swelling or increase in size restricts movement. However, excessive swelling can also delay the healing process. The fluid must be removed before new tissue can grow and mature. After the damaged tissue is cleared from the site, new cells will be laid on the site, which will be the foundation for the new tissue. The duration for this phase varies depending on the type of injury, the severity of the injury, and the availability of blood supply. In some cases, the tissue will not be able to recover, and the only means of repair is through surgery.  RECAP WHAT ARE THE STRATEGIES TO REDUCE INJURY RISK? 1. Programmed Exercise and Training 2. Adequate Recovery 3. Appropriate Environment 4. Proper Footwear 5. Proper Warm - up and Technique 6. Cross - training 7. Early Recognition QUIZ IN KAHOOT  ANK YOU TH !