Sport and fitness safety


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"Sports injuries" are injuries that happen when playing sports or exercising. Some are from accidents. Others can result from poor training practices or improper gear. Some people get injured when they are not in proper condition. Not warming up or stretching enough before you play or exercise can also lead to injuries. The most common sports injuries are:
Sprains and strains
Knee injuries
Swollen muscles
Achilles tendon injuries
Pain along the shin bone

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Sport and fitness safety

  1. 1. EducationHealth TopicsSport and fitness safety
  2. 2. 1Overview"Sports injuries" are injuries that happen whenplaying sports or exercising. Some are fromaccidents. Others can result from poor trainingpractices or improper gear. Some people getinjured when they are not in proper condition. Notwarming up or stretching enough before you playor exercise can also lead to injuries. The mostcommon sports injuries are:
  3. 3. 2OverviewSprains and strainsKnee injuriesSwollen musclesAchilles tendon injuriesPain along the shin boneFractures
  4. 4. 3OverviewDislocations
  5. 5. 4Sports InjuriesThese tips can help you avoid sports injuries.Dont bend your knees more than half way whendoing knee bends.Dont twist your knees when you stretch. Keepyour feet as flat as you can.
  6. 6. 5Sports InjuriesWhen jumping, land with your knees bent.Do warm up exercises before you play any sport.Always stretch before you play or exercise.Dont overdo it.Cool down after hard sports or workouts.
  7. 7. 6Sports InjuriesWear shoes that fit properly, are stable, andabsorb shock.Use the softest exercise surface you can find; dontrun on asphalt or concrete.Run on flat surfaces.For adults:
  8. 8. 7Sports InjuriesDont be a "weekend warrior." Dont try to do aweeks worth of activity in a day or two.Learn to do your sport right. Use proper form toreduce your risk of "overuse" injuries.Use safety gear.Know your bodys limits.
  9. 9. 8Sports InjuriesBuild up your exercise level gradually.Strive for a total body workout of cardiovascular,strength-training, and flexibility exercises.For parents and coaches:Group children by their skill level and body size,not by their age, especially for contact sports.
  10. 10. 9Sports InjuriesMatch the child to the sport. Dont push the childtoo hard to play a sport that she or he may not likeor be able to do.Try to find sports programs that have certifiedathletic trainers.See that all children get a physical exam beforeplaying.
  11. 11. 10Sports InjuriesDont play a child who is injured.Get the child to a doctor, if needed.Provide a safe environment for sports.For children:Be in proper condition to play the sport.
  12. 12. 11Sports InjuriesGet a physical exam before you start playingsports.Follow the rules of the game.Wear gear that protects, fits well, and is right forthe sport.Know how to use athletic gear.
  13. 13. 12Sports InjuriesDont play when you are very tired or in pain.Always warm up before you play.Always cool down after you play.
  14. 14. 13Treatment of InjuriesNever try to "work through" the pain of a sportsinjury. Stop playing or exercising when you feelpain. Playing or exercising more only causes moreharm. Some injuries should be seen by a doctorright away. Others you can treat yourself.Call a doctor when:
  15. 15. 14Treatment of InjuriesThe injury causes severe pain, swelling, ornumbnessYou cant put any weight on the areaAn old injury hurts or achesAn old injury swellsThe joint doesnt feel normal or feels unstable.
  16. 16. 15Treatment of InjuriesIf you dont have any of these signs, it may be safeto treat the injury at home. If the pain or othersymptoms get worse, you should call your doctor.Use the RICE (Rest, Ice, Compression, andElevation) method to relieve pain, reduce swelling,and speed healing. Follow these four steps rightafter the injury occurs and do so for at least 48hours:
  17. 17. 16Treatment of InjuriesRest. Reduce your regular activities. If youveinjured your foot, ankle, or knee, take weight off ofit. A crutch can help. If your right foot or ankle isinjured, use the crutch on the left side. If your leftfoot or ankle is injured, use the crutch on the rightside.
  18. 18. 17Treatment of InjuriesIce. Put an ice pack to the injured area for 20minutes, four to eight times a day. You can use acold pack or ice bag. You can also use a plastic bagfilled with crushed ice and wrapped in a towel.Take the ice off after 20 minutes to avoid coldinjury.
  19. 19. 18Treatment of InjuriesCompression. Put even pressure (compression) onthe injured area to help reduce swelling. You canuse an elastic wrap, special boot, air cast, or splint.Ask your doctor which one is best for your injury.Elevation. Put the injured area on a pillow, at alevel above your heart, to help reduce swelling.