Safety Practices and Sports Injury Management

SAFETYPRACTICES ANDSPORTS INJURY MANAGEMENT JustineDavePadernalHumss11-Joy

SPORTSINJURYPREVENTIONANDMANAGEMENT 1.Beinproperphysicalconditiontoplayasport -Keepinmindtheweekendwarriorhasahighrateofinjury.Ifyou playanysports,youshouldadequatelytrainforthatsport.Itisa mistaketoexpectthesportitselftogetyouintoshape.Many injuriescanbepreventedbyfollowingaregularconditioning program ofexercisesdesignedspecificallyforyoursport. 2.KnowandAbidebytheRulesoftheSport -Therulesaredesigned,inpart,tokeepthingssafe.Thisis extremelyimportantforanyonewhoparticipatesinacontact sport.Youneedtolearnthem andtoplaybytherulesofconduct. Respecttherulesonillegalproceduresandinsistonenforcement byreferees,umpires,andjudges.

3.WearAppropriateProtectiveGearandEquipment -Protectivepads,mouthguards,helmets,gloves,andother equipmentarenotforthoseyouconsiderweak;theyarefor everyone.Protectiveequipmentthatfitsyouwellcansaveyour knees,hands,teeth,eyes,andhead.Neverplaywithoutyour safetygear. 4.Rest -Athleteswithahighnumberofconsecutivedaysoftraining,have moreinjuries.Whilemanyathletesthinkthemoretheytrain,the betterthey'llplay,thisisamisconception.Restisacritical componentofpropertraining.Restcanmakeyoustrongerand preventinjuriesofoveruse,fatigueandpoorjudgment.

5.AlwaysWarm-UpBeforePlaying -Warm musclesarelesssusceptibletoinjuries.Theproperwarm- upisessentialforinjuryprevention.Makesureyourwarm-up suitsyoursport.Youmaysimplystartyoursportslowly,or practicespecificstretchingormentalrehearsaldependingupon youractivity. 6.AvoidPlayingWhenVeryTiredorinPain -Thisisaset-upforacarelessinjury.Painindicatesaproblem. Youneedtopayattentiontowarningsignsyourbodyprovides.

SPORTS INJURY MANAGEMENT

FirstAidTechniquestoInjuries *REST -Initially,theobjectiveforhealinganysoft tissueinjuryistominimizeswellingand bleeding.Reducingmovement,andinsome casesimmobilizingtheinjuredarea,isone ofthesimplestmethodstoreducefurther injuryandpromotehealing

*ICE -Coolingtheinjuredareaservestoslow downtissuemetabolism.Itmaycause contractionofbloodvesselswhichwillslow downbloodflowandassistwithreducing swelling.Icecanalsoprovideatemporary numbingeffecttoassistwithshortterm painreliefaswell.Ensurethatintense coolingisnotapplieddirectlytotheskinto minimizethepotentialforskinburns.

*COMPRESSION -Compressinganinjuredareacanhavea directeffectonswelling.Applyinga bandagetotheareacanhelptolimitthe amountofbleedingthatoccursinan isolatedarea.Cautionneedstobetaken toensurethatanycompressive bandageisfirm,howeverdoesnot reducethenormalcirculationtothearea

*ELEVATION -theinjuredareawillalsoserveto reducethecollectionoffluidtothe areabylimitingtheeffectofgravity. Forfootorleginjuries,lyingwiththe injuredareaelevatedabovethelevel ofthepelviswiththeuseofpillowsis aneasystart.

*REFER -WhileRICERhelpspromote healingintheearlystagesof injurytogettheright diagnosisyouneedtoseean appropriatehealth professional.

IN THEFEW DAYS OFAN INJURY, REMEMBER TO AVOID HARM:

HEAT Heatwillcausebloodvesselsto dilatewhichinturnwillincrease theflow ofbloodtothearea. Avoidhotbaths,showers,saunas, heatpacks,andheatrubs.

ALCOHOL Alcoholcanincreaseswelling,resulting to longerrecovery.Similarto heat, alcoholhasaneffectofdilatingblood vessels,whichinturnwillincreasethe flow ofbloodtothearea.Alcoholcan also maskpain and theseverityofthe injury,whichmayputyouatgreaterrisk forre-injury.Avoiddrinkingalcoholin theinitialstagesofhealinganyinjury.

RUNNING OR OTHER EXCESSIVEEXERCISE Anincreaseinheartrateincreases theflow ofbloodaroundthebody. Thiswillcausebloodto accumulateintheareafaster. Taketheopportunityto rest.

MASSAGE Massagingthearea,once again,willstimulatethe flow ofbloodtothearea. Avoidmassageinthe initialstagesofinjury.