NAAG - Flipchart

Safety Practices and Sports Injury Management Submitted by: Edel Jhim M. Naag STEM 11 - Rutherford

Safety Practice: Maintaining your condition Maintaining physical fitness during the summer is one of the best safety practices. Conditioning helps to maintain the strength of muscles utilized during play.

Safety Practice: Stay Hydrated It is simple to avoid dehydration by drinking water before and after exercise. It is recommended to consume water 30 minutes prior to engaging in any exercise. During activities, water breaks should be taken every 15 to 20 minutes. The more physically engaged you are, the more fluids you should replenish your body with. Remember to bring more water to remain hydrated!

Safety Practice: Take a rest Athletes should take between one and two days off every week to recuperate. Rest is also vital during training and games. This will avoid excessive muscular usage.

Safety Practice: Stretch and Warm up Stretch and warm up. Set aside time for stretching before every practice. It is beneficial to begin with 10 minutes of jogging or another gentle workout. Continue stretching the primary muscles utilized throughout the activity. Stretching is essential before any physical activity since it reduces muscular tension. Practicing stretching regularly not only helps to warm up your muscles but also improves your flexibility.

Safety Practice: Use approved safety equipment The use of suitable safety equipment does not guarantee that no injuries will occur, but it reduces the likelihood. Protect the neck, shoulders, elbows, chest, knees, and shins by wearing protective clothing. All of these must be worn at all times: pads, helmets, mouthpieces, face guards, protective cups, and glasses.

Safety Practice: Play safe The purpose of establishing rules and regulations is to prevent harm. Ensure that your children pay attention to what coaches and officials are instructing them to help them play more securely with their team and opponents.

Injury Management: R.I.C.E.R Rule The R.I.C.E.R. (Rest, Ice, Compression, Elevation, Referral) guideline is beneficial for sprains, mild bruising, muscular discomfort, and painful movement. R.I.C.E.R. is so efficient because each component operates to reduce injury pain and control swelling.

Injury Management: Rest Any sports injury requires rest. It avoids joint or body part damage. Limit movement to prevent damage. This refers to both immediate and long-term rest after an injury. Discuss the timeline with your doctor or physiotherapist.

Injury Management: Ice Cooling tissue reduces pain, swelling, and bleeding. Elastoplast Sport Hot/Cold Packs and Cold Spray can be used to cool damaged body parts. Wrap the ice pack in a towel and lay it on the damaged region, especially if the skin is scraped. Leave it for 15-20 minutes, no longer. Afterward, reapply.

Injury Management: Compression Wearing a stabilizing brace, bandage, or adhesive tape will prevent further swelling. Ensure the bandage is not overly tight.

Injury Management: Elevate Elevating the damaged body part, such as using a cushion, reduces bleeding and swelling because gravity draws fluid away from the region. Swelling reduces discomfort. Keep the ankle above the hip in lower limb injuries. Pillows or slings help elevate upper- limb injuries. Try to elevate the damaged limb for 48 hours.

Injury Management: Referral This signifies consulting a physician or physiotherapist. A specialist is the only one capable of making an accurate diagnosis and planning long-term care and therapy.