sports injuries & best way to prevent them

1. Sports Injuries Best ways to prevent them

2. Sports injuries are most common injuries that occur during sports, competitions, training sessions, or organized fitness activities. Injuries are due to overuse or acute trauma. Some result from accidents, others from poor training practices, lack of conditioning, or insufficient warm-ups and stretching. Common sports injuries are: strain, sprain, bruises, fractures, cuts, scrapes, dislocation, back injuries, sun burn and etc.

3. Treat Injuries with “RICE” • Rest: Condense or stop using the injured area for few hours • Ice: Put an ice pack on the injured area for 20 minutes at a time, four to eight times per day. • Compression: Put uniform pressure on the area injured to reduce swelling • Elevation: Keep the injured area elevated above the level of the heart to help reduce swelling.

4. Instructions To Participate In Sports Injuries

5. Ensure medical fitness: The sports medicine doctor conducts a medical examination and issues a wellness certificate which permits you to participate. This pre sport evaluation is necessary to identify any other ailment of the body which generally you may not be aware of. • Adhere to rules of conduct: The rules which are designed to motivate the sports person to be safe during entire activity are indeed beneficial. These are little hurdles, illegal blocks and tackles for injury free participation.

6. Safety equipment's: These are the protective gear like helmets, mouth pads, knee pads and gloves to prevent athletes from getting hurt in the ground premises. These are recommended in both practice sessions and on field games. • Mild physical activity: This includes walking, jogging and gentle sustained stretches to condition the body for effective participation. The respiratory rate and heart rate is elevated to match the sport event so that unexpected injury is averted. Cooling down is necessary too for good blood perfusion into body tissues.

7. Water intake: Maintain adequate hydration of the body by taking water half an hour before the event and every 20 minutes in between. This prevents the athlete to fatigue easily after intense perspiration. • Tired or pain: Avoid the game take break if you are very tired or having any kind of pain

8. Exercise concerned to particular sport: Sports like volley ball, golf, tennis etc demand repetitive movements of a particular group only. Hence more efforts should be made to endurance of such muscle groups so that they are able to bear extra stress and do not get fatigued. • Regular breaks: Time to time breaks and rest intervals are good for muscles to relax and rejuvenate once again. 2 days of rest in a week and 9-10 weeks of break in one year is suggested by the sports doctor. With this routine, many overuse injuries and general body fatigue can be avoided.

9. Concussions: To protect the athlete’s condition from further deterioration, it is important to teach the parents and the athlete, the signs of concussion.

10. Recognize your playing capacity: It is important to understand when your body gives you a warning sign. The athlete must stop if there is any pain so that he can further prevent himself from an injury at the wrong time. • Tackle emergency: The coach must be certified professional to provide first aid without taking much time. Moreover in extreme conditions, he must also know to give CPR. The parents and doctor must be informed immediately.