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SAFETY PRACTICES AND SPORTS INJURY MANAGEMENT Ann Margarette M. Pesigan G11 STEM-Biyo

Safety Practices Sports provide significant social, emotional, and physical advantages to youngsters. We all know that being on the sidelines with an injury is one of the worst things that can happen to a child. There are simple things we can do as parents and coaches to help avoid unnecessary injuries - so our children can keep playing the sports they like. Be in Proper Physical Condition to Play a Sport Keep in mind the weekend warrior has a high rate of injury. If you play any sports, you should adequately train for that sport. It is a mistake to expect the sport itself to get you into shape. Many injuries can be prevented by followi- ng a regular conditioning program. of exercises designed specifically for your sport. Know and Abide by the Rules of the Sport The rules are designed, in part, to keep things safe. This is extremely important for anyone who participates in a contact sport. You need to learn them and to play by the rules of conduct. Respect the rules on illegal procedures and insist on enforcement by referees, umpires, and judges.

Wear Appropriate Protective Gear and Equipment Protective pads, mouth guards, helmets, gloves, and other equipment are not for those you consider weak; they are for everyone. Protective equipment that fits you well can save your knees, hands, teeth, eyes, and head. Never play without your safety gear. Rest Athletes with a high number of consecutive days of training, have more injuries. While many athletes think the more they train, the better they’ll play, this is a misconception. Rest is a critical component of proper training. Rest can make you stronger and prevent injuries of overuse, fatigue and poor judgment. Always Warm-Up Before Playing Warm muscles are less susceptible to injuries. The proper warm-up is essential for injury prevention. Make sure your warm-up suits your sport. You may simply start your sport slowly, or practice specific stretching or mental rehearsal depending upon your activity. Avoid Playing When Very Tired or in Pain This is a set-up for a careless injury. Pain indicates a problem. You need to pay attention to warning signs your body provides.

SPORTS INJURY MANAGEMENT First Aid Techniques to Injuries In https://pivotalmotion.physio/, explains that, “the first 24-48 hours after sustaining a soft tissue injury is crucial in ensuring the best outcome for healing. As a general rule, management for most acute soft tissue injuries is as simple as remembering two simple acronyms – RICER and HARM” . The website suggest to follow the RICER procedure: REST Initially, the objective for healing any soft tissue injury is to minimize swelling and bleeding. Reducing movement, and in some cases immobilizing the injured area, is one of the simplest methods to reduce further injury and promote healing ICE Cooling the injured area serves to slow down tissue metabolism. It may cause contraction of blood vessels which will slow down blood flow and assist with reducing swelling. Ice can also provide a temporary numbing effect to assist with short term pain relief as well. Ensure that intense cooling is not applied directly to the skin to minimize the potential for skin burns. COMPRESSION Compressing an injured area can have a direct effect on swelling. Applying a bandage to the area can help to limit the amount of bleeding that occurs in an isolated area. Caution needs to be taken to ensure that any compressive bandage is firm, however does not reduce the normal circulation to the area.

ELEVATION Elevating the injured area will also serve to reduce the collection of fluid to the area by limiting the effect of gravity. For foot or leg injuries, lying with the injured area elevated above the level of the pelvis with the use of pillows is an easy start. REFER While RICER helps promote healing in the early stages of injury to get the right diagnosis you need to see an appropriate health professional. In the first few days of an injury, remember to avoid HARM: HEAT Heat will cause blood vessels to dilate which in turn will increase the flow of blood to the area. Avoid hot baths, showers, saunas, heat packs, and heat rubs. ALCOHOL Alcohol can increase swelling, resulting to longer recovery. Similar to heat, alcohol has an effect of dilating blood vessels, which in turn will increase the flow of blood to the area. Alcohol can also mask pain and the severity of the injury, which may put you at greater risk for re-injury. Avoid drinking alcohol in the initial stages of healing any injury. RUNNING OR OTHER EXCESSIVE EXERCISE An increase in heart rate increases the flow of blood around the body. This will cause blood to accumulate in the area faster. Take the opportunity to rest. MASSAGE Massaging the area, once again, will stimulate the flow of blood to the area. Avoid massage in the initial stage of injury.