Each sport has specific guidelines
to follow to help decrease the chance of sustaining an injury. However,
there are some general guidelines that apply to all sports activities:
Train and play at the level
or below your skill level.
Do not exercise “through the
pain.” If pain is present, your body is trying to tell you something.
If pain comes on suddenly, stop the activity and try walking or stretching
to see if that alleviates the pain. Slight soreness and stiffness may occur
after exercising, but if it lasts more than 72 hours, a problem may have
developed.
If pain or an injury have occurred,
rest until the pain is gone. Treatment centers around R.I.C.E., which stands
for rest, ice, compression (wrapping or splinting), and elevating the injured
part.
Stretching exercises should
be done before and after any sports activity or exercise. A general
guide to use is the warm up before should be at least one-fourth of the
length of the exercise and the cool down after should be at least half
of the warm up time.
Equipment should be fitted properly
and used correctly. This often begins with the right kind of shoe.
Fortunately, today, we have access to almost any kind of footwear: running,
walking, biking, roller blading, golf, tennis, mountain climbing, even
aerobic jazzercising. Many sports also have specific safety equipment,
such as splints, helmets, and pads. This equipment must be fitted
to each individual by someone who knows the fitting process. If a
bike helmet does not fit properly or if hand splints are used incorrectly,
damage can occur. The equipment must be continually checked to make
sure it still fits and is functioning properly. This is especially
important for children who are growing rapidly.
Adequate nutritional and fluid
intake must be maintained before exercise and during activities that last
over extended periods of time.
