Chapter 6 – SAFETYIN SPORTS

Syllabus : (i) Sports related injuries : Understanding injuries and First Aid of Muscle strain /
pulled muscle, Torn ACL (anterior cruciate ligament), Torn MCL (medical collateral ligament),
Shin Splints, Stress fracture, Fracture, Planar fasciitis, Sprained ankle, Tennis elbow, Low back
pain, Hip Bursitis, Concussion, Achilles tendonitis, Runner’s knee. A brief understanding of the
sports injuries, their causes, symptoms and first aid for these injuries.
(ii) Prevention of injuries : Warming up and cooling down to be done, fitness of the participant,
use of correct equipment and maintaining equipment, Proper knowledge of rules of the game /
sport, Wearing the recommended protective gear, Importance of resting between workouts,
Supervision of coach / teacher, Proper training of skills and techniques, Safe facilities.

Topic – 1 : Sports Related Injuries and First-Aid

Concepts: Meaning & Definition of Injury / Sports Injury, First-aid, Treatment of the injuries,
Types of fracture.

Revision Notes

 Muscle Strains: Muscle injury caused by pulling or twisting of muscle or tendon

 Prevention -
 Proper conditioning during preparation
 Adequate warm-up before training or sports activity
 Smooth and clean sports area
 Alertness while playing
 Complete knowledge about the game
 Discontinue playing in case of fatigue
 First Aid
 Make the affected area comfortable
 Wash with cold water for 15-30 minutes
 Do not apply ice directly but wrap it in clean cloth and then apply.
 In case of excessive pain, take a painkiller or paracetamol
 Apply warm water after 5 days
 Take rest for at least a week
 Torn ACL- ACL (Anterior Cruciate Ligament) - one of the major stabilising ligaments of the
knee
 Cause: Slowing down and trying to cut, pivot or change directions
 Prevention:
 Proper conditioning during preparation
 Alertness while playing
 Discontinue playing in case of fatigue
 First Aid: RICE (Rest lee Compression and Elevation)
 Torn MCL - MCL (Medial Collateral Ligament) - the most important ligament of the knee
 Cause: external rotational forces are placed on the joint_____
 Prevention:
 Proper conditioning during preparation
 Alertness while playing
 Discontinue playing in case of fatigue
 First Aid - RICE (Rest Ice Compression and Elevation)
 Shin splints: pain in front part of the leg between the knee and the ankle.
 Prevention
 Use of proper protective gear
 Regular exercise
 First Aid - Resting and Icing
 Bone Injuries: These include Simple fracture, Comminuted fracture, Compound fracture,
Impacted fracture, Complicated fracture and Green Stick fracture.
 Simple fracture: Breaking of bone at one place without any effect on skin and muscles.
  Comminuted fracture: Breaking of bone at more than one place without any effect on skin and
muscles.
 Compound fracture: Breaking of bone along with damage to skin and muscles..
 Impacted fracture: Breaking of bone and entering of broken end into another bone.
 Complicated fracture: Breaking of a bone and its damage to the internal organs.
 Green Stick fracture: Breaking or bending of delicate bones of children due to stress.
 Causes of fractures:
 Unnatural movements
 Sudden heavy impact
 Sudden fall
 Direct hit
 Osteoporosis
 Excessive running or walking.
 Prevention of fracture:
 Adequate warm-up before training or sports activity
 Smooth and clean sports area
 Alertness while playing
 Complete knowledge about the game
 Eat well balanced diet
 Wear proper footwear
 Should not play rashly
 First aid steps:
 Give rest to the affected area
 If there is bleeding, try to stop the bleeding first
 Apply splints to the affected area. Splints can be made from wood, plastic, metal, etc.
 Apply ice
 Consult the doctor immediately
 Plantar Fasciitis - tissues on bottom of foot get inflamed
 Cause
 Excess running
 Flat feet
 Overweight
 Prevention
 Regular exercise
 Adequate rest time between running
 First Aid
 Rest for few days
 Apply ice pack on the heels
 Oral pain reliever
 Apply athletic tape on foot
 Sprained ankle - Ligament injury caused at ankle due to falling or twisting of ligament.
 Prevention: Proper conditioning during preparation
 Adequate warm-up before training or sports activity.
 Smooth and clean sports area
 Alertness while playing
 Complete knowledge about the game
 Discontinue playing in case of fatigue
 Eat well balanced diet
 Wear proper footwear
 First Aid: There are two methods PRICE and MICE
 PRICE: It stands for Protect Rest Ice Compression and Elevation - This is followed for first
48 hours of the injury. After that, MICE is followed.
 MICE: It stands for Mobilisation Ice Compression Elevation - This is followed after 48
hours from the injury till complete heeling of the injury.
 Tennis elbow: caused due to excessive gripping activities
  Prevention
 Regular stretching and strengthening exercises
 Adequate rest hours
 Avoid over training
 First Aid
 Rest for few days
 Apply ice pack on the elbows, wrists and lower half of the arm
 Low back pain - caused due to repetitive and overuse of spine structure
 Prevention:
 Comprehensive physical therapy treatment
 Regular Trunk stabilisation exercises
 First Aid
 Apply RICE
 Basic physiotherapy exercises
 Hip bursitis - deposition of chalky material on skin lining
 Cause
 Continuous stress
 Infection
 Trauma
 Prevention
 Adequate rest intervals
 Regular consultation with the physician
 First Aid - Apply MICE
 Concussion - injury to the brain, due a blow to the head where the brain is jarred or shaken.
 Prevention - wear proper gear while exercising or practicing for the sport.
 First Aid
 Rest
 Reduced activities for the first 48 hours
 Gradual increase in activities after first 48 hours
 Achilles tendinitis - caused due to overuse of Achilles tendon (tissue band) connecting lower half
to heel of the foot
 Prevention
 No sudden increase in intensity or duration of runs
 Irregular exercising habits
 Choose shoes carefully
 Stretch daily
 Cross train
 First Aid - Apply PRICE.
 First-Aid: First Aid is the immediate and temporary care given to the victim of an accident or
sudden illness. Purpose of first aid is the immediate care till the medical aid is given by the
competent and qualified medical personnel.

1 Marks Question
Q. 1. What is a shin splint Injury?
a) It is a traumatic injury to the brain that alters mental status.
b) It is a partial or complete break in the continuity of the bone.
c) Pain in lower region of leg between knee and ankle.
d) It is a car or sprain of the anterior cruciate ligament.
Ans. Option (c) is correct
Explanation: Shin splints are a common overuse injury. This injury happens when the muscles and
bones in the lower leg pull and become irritated. Athletes (especially runners), members of the
military and people with osteoporosis are at a higher chance of developing shin splints. Shin splints
can turn into stress fractures.

Q. 2. Which fracture shows no break and no wound in the skin?

 a) Linear fracture. b) Impacted Fracture.
c) Compound Fracture. d) Simple Fracture.
Ans. Option (b) is correct
Explanation: A simple fracture is a result of excessive force or impact on the bone, resulting in a
break. A fracture can be complete, breaking into two pieces, or incomplete, when the bone is cracked
but not all the way through. When a bone breaks through the skin and is exposed, this is considered a
compound fracture.

Q. 3. Lower back pain _______________

a) Is a tear or sprain of the medial collateral ligament.
b) Refers to any pain or discomfort experienced in the bottom region of the spine.
c) Occurs when the ligament that supports ankle stretch beyond their limit and tear.
d) In lower region of leg between knee ankle
Ans. Option (b) is correct
Explanation: Muscle strain is often the cause of back pain from heavy lifting or vigorous.

Q. 4. The injury that occurs when ligaments of the ankle joint life are forced beyond their normal
range.
a) Muscle strain. b) Shin splint.
c) Sprained ankle. d) Fracture.
Ans. Option (c) is correct
Explanation: A sprained ankle occurs when the ligaments are force beyond their normal range of
motion. Most sprained ankles involve injuries to the ligaments on the outer side of the ankle.

Q. 5. Which of the following is NOT a cause for Sprained Ankle?

a) Landing awkwardly on foot after jumping.
b) Lack of Calcium.
c) Walking or exercising on an uneven surface.
d) A fall that is caused by the twist of ankle.
Ans. Option (b) is correct
Explanation: Lack of Calcium

Q. 6. Which statements about fracture is not true?

a) There are different types is not true?
b) Fracture is a broken bone.
c) Fractures range from a minor crack to a complete break.
d) There is a slight pain
Ans. Option (c) is correct
Explanation: Fractures range from a minor crack to a complete break is not a true statement.

Q. 7. Where do you feel pain in the runner’s knee?

a) Front of the knee b) Thigh
c) Calf d) Back of the knee
Ans. Option (a) is correct
Explanation: Runner’s knee is dull pain around the front of the knee. It may be caused by structural
defect, or a certain way of walking or running. Symptoms include pain, and rubbing, grinding, or
clicking sound of the kneecap Treatment includes not running until the pain goes away.

Q. 8. What is a concussion?
a) Leg injury b) Head injury
c) Back injury d) Shoulder Injury
Ans. Option (b) is correct
Explanation: A concussion is a type of traumatic brain injury or TBI caused by a bump, blow, or jolt
to the head or by a hit to the body that causes injury to the head and brain.
Q. 9. Injury of the ligament or tendon around the joints:
a) Strain b) Sprain
c) Cramp d) Fracture
Ans. Option (a) is correct
Explanation: Strain is a tendon injury.

Q. 10. What is the most common symptom of concussion?

a) Loss of consciousness, loss of balance.
b) Pain and stiffness along the Achilles tendons in the morning.
c) Pain on the outside of the hip and thigh or in the buttock.
d) Morning stiffness of the elbow with persistent aching.
Ans. Option (a) is correct
Explanation: Loss of consciousness, loss of balance is the most common symptoms of it.

Q. 11. The full form of MCL is:

a) Medial Cruciate Ligament
b) Medial Collateral Ligament
c) Medial Common Ligament
d) Medial Crossover Ligament
Ans. Option (b) is correct
Explanation: The Medial Collateral Ligament (MCL) is one of the ligaments in the knee joint.

Q. 12. Breaking a bone with twisting force results in what kind of fracture?
a) Spiral Fracture b) Transverse Fracture
c) Simple Fracture d) Linear Fracture
Ans. Option (a) is correct
Explanation: A spiral fracture, also known as torsion fracture, is a type of complete fracture.

Q. 13. What is a fracture?

a) It is a tear or sprain of the anterior cruciate ligament
b) It is a partial or complete break in the continuity of the bone.
c) It is an inflammation of the tendon that joins the muscle of the forearm to the outside of the
elbow.
d) It is the common term used to describe any one of several conditions that cause pain
around the kneecap
Ans. Option (b) is correct
Explanation: A fracture is a broken bone

2 Marks Questions

Q. 1. Define first aid.

Ans. First-aid is an immediate and temporary help and care given to a wounded person or victim of an
accident before a doctor arrives.

Q. 2. What is meant by concussion? How can it be prevented?

Ans. Concussion is the injury to the brain due to a blow the head. It can be prevented by wearing
proper head gear while practicing and exercising.

Q. 3. Expand ACL and MCL.

Ans. ACL Stands for Anterior Cruciate Ligament
MCL stands for Medical Collateral Ligament.

Q. 4. What does RICE and PRICE stand for?

Q. 5. Name any four types of fractures.
Ans. The different types of fractures are:
 Simple fracture
 Comminuted fracture
 Compound fracture
 Impacted Fracture
 Complicated fracture
 Green Stick Fracture

3 Marks Questions
Q. 1. Mention any three Sports related injuries.
Ans. Some sports injuries are:
(i) Muscle strains (ii) Shin splints
(iii) Bone injuries (iv) Plantar fasciitis
(v) Tennis elbow (vi) Low back pain

Q. 2. Give the first aid treatment procedure for a person rescued from drowning.
Ans. First Aid in case of Drowning:
(i) Start Mouth-to-Mouth artificial respiration and CPR immediately
(ii) Give chest compression as soon as you reach the shore
(iii) Check the heart beat and pulse
(iv) Continue CPR till heart beat and pulse become normal
(v) Make the person warm by removing wet clothes and covering with a warm or woollen clothes
(vi) Call the doctor

Q. 3. State any three objectives of First Aid.

Q. 4. State any three causes of a sprain injury.
Ans. Sprain injury is caused due to:
(i) Walking or exercising on an uneven surface
(ii) Landing awkwardly from a jump
(iii) Pivoting during an athletic activity
(iv) Landing on an outstretched hand during a fall
(v) Overextension when playing racquet sports

Q. 5. Mention any three causes of sports injuries.

Ans. Some common causes of sports accidents are:
(i) Absence of adequate sports gear or use of low quality gear
(ii) Extreme climatic conditions
(iii) Excessive fatigue
(iv) Over training
(v) Inadequate cooling down
(vi) Inadequate warming up
(vii) Inadequate conditioning

Q. 6. Mention any three symptoms of bone injury.

Q. 7. What are the different types of fractures?
Ans. These include Simple fracture, Comminuted fracture, Compound fracture, Impacted fracture,
Complicated fracture and Green Stick fracture.
 Simple fracture: Breaking of bone at one place without any effect on skin and muscles.
 Comminuted fracture: Breaking of bone at more than one place without any effect on skin and
muscles.
 Compound fracture: Breaking of bone along with damage to skin and muscles.
 Impacted fracture: Breaking of bone and entering of broken end into another bone.
 Complicated fracture: Breaking of a bone and its damaging the internal organs.
 Green Stick fracture: Breaking or bending of delicate bones of children due to stress.
Q.8. What do you understand by Achilles tendinitis and hip bursitis?
Ans. Achilles tendinitis - caused due to overuse of Achilles tendon (tissue band) connecting lower half to
heel of the foot.
Prevention:
 No sudden increase in intensity or duration of run
 Irregular exercising habits
 Choose shoes carefully
 Stretch daily
 Cross train
First Aid - Apply PRICE.

Q.9. What is tennis elbow? How is it caused? How can it be prevented?

Ans. Tennis elbow: caused due to excessive gripping activities
Prevention:
 Regular stretching and strengthening exercises
 Adequate rest hours
 Avoid over training
First Aid:
 Rest for few days
 Apply ice pack on the elbows, wrists and lower half of the arm

Q. 10. What is plantar fasciitis? What first aid can be provided to a person suffering from plantar
fasciitis?

Topic-2 : Prevention of Injuries

Concepts : Warming-up, Cooling down, Uses of sports gear to avoid injuries.

Revision Notes
 The sports injuries can be prevented by observing these simple steps:
 Warming up before the event or training
 Cooling down after the event or training
 Maintaining physical fitness
 Use of correct gear and equipment
 Maintaining the equipment properly
 Regular update knowledge about the sport or activity Always wearing the recommended protective
gear Adequate rest intervals between workouts
 Regular supervision of teacher or professional sports coach
 Proper training for development of skills and techniques
 Safe sports facilities

2 Marks Questions
Q.1. Mention any four ways of preventing injuries.
Ans. The sports injuries can be prevented by observing these simple steps:
(i) Warming up before the event or training
(ii) Cooling down after the event or training
(iii) Maintaining physical fitness
(iv) Use of correct gear and equipment
(v) Maintaining the equipment properly
(vi) Regular update knowledge about the sport or activity
(vii) Always wearing the recommended protective gear
(viii) Adequate rest intervals between workouts

3 Marks Questions
Q.1. Why is warming up and cooling down important in sports?
Ans. Advantages of Warming up:
(i) Increases body temperature
(ii) Decreases muscle viscosity
(iii) Increases muscle speed
(iv) Increases nerve impulses
Advantages of Cooling down:
(i) Proper removal of waste products
(ii) Regularises body temperature
(iii) Restoring muscles back into place
(iv) Reducing level of adrenaline in blood

Q.2. State any six ways by which sports injuries can be prevented.

Solutions for Practice Questions (Topic-1)

2 Mark Questions
Ans 4. RICE stands for Rest, Ice, Compression and Elevation.
PRICE stands for Protect, Rest, Ice, Compression and Elevation.

3 Mark Questions
Ans 3. The three objectives of first aid are:
(i) Preserve life-stop the person from dying.
(ii) Prevent further injury-stop the person from being injured even more.
(iii) Promote recovery - try to help the person heal his/her injuries.

Ans 6. Three symptoms of bone injuries are:

1. Limited mobility or inability to move a limb and severe pain.
2. Injured area will swell up.
3. Numbness and tingling.

Ans 10. Plantar Fasciitis tissues on bottom of foot get inflamed

Causes:
 Excess running
 Flat feet
 Overweight
Prevention:
 Regular exercise
 Adequate rest time between running
First Aid:
 Rest for few days
 Apply ice pack on the heels
 Oral pain reliever
 Apply athletic tape on foot

Solutions for Practice Questions (Topic-2)

3 Mark Questions
Ans 2. The sports injuries can be prevented by observing these simple steps:
 Warming up before the event or training
 Cooling down after the event or training
 Maintaining physical fitness
 Use of correct gear and equipment
 Maintaining the equipment properly
 Regular update knowledge about the sport or activity