Sports Safety

Prevention is the key to playing most sports safely.Things to keep in mind:

• Make certain that all protective equipment fits properly and is in good condition.
• Keep the playing equipment in competitive shape.
• Monitor the playing areas for hazards and isolate appropriately.
• Beware of weather conditions.

WHEN IN DOUBT – CHECK IT OUT!!!!!

Coach’s role in injury prevention

• Ensure that the playing field and related equipment are in good condition.
• Take time to evaluate reported injuries… WHEN IN DOUBT, SIT THEM OUT!
• Take an active role in rehabilitating the injured athlete. Do not allow an athlete to play until they can demonstrate full range of motion, no pain and full strength. Work with the trainer, therapist or physician to create a “return to play” program and direct the athlete’s recovery.

REDUCING THE RISK OF INJURY

Pre-season conditioning:
Get in shape for the regular season with regular and varied exercise in the off-season. Don’t go 100% until you get back in shape.

Strengthening:
Use proper technique for lifting. Gradually increase tension or weight to avoid strains.

Flexibility programs:
Incorporate a stretching program into your daily routine in the regular season and off-season. Look for stretching programs such as yoga or martial arts in your community.

Proper equipment:
Each sport has unique ways to get hurt. Use recommended equipment to prevent injury. Remember, if you leave it in the locker room, it can’t help you out!

Physical examination:
See your doctor once a year for a check up. Your physician can identify certain conditions that put you at risk for injury. If you think you are injured, see your coach right away. Don’t play with an injury, as you will likely make it worse.

Many athletes often suffer from re-injuries that are greater in severity than the initial injury. Re-injury most often occurs when the athlete has not prepared properly for returning to competition. An injured athlete must take the time and responsibility to prepare his/her body for returning to activity. In addition, untreated traumatic injuries, especially joint injuries, occurring during childhood can lead to arthritis and related conditions in adulthood.

Returning to Sports Safely After Injury:

1. Begin return with light sport specific drills. (Light50% of full speed)
2. When this is pain free for at least 24 hours post activity, increase the intensity to approximately 75% of full speed.
3. If pain reoccurs during drills, modify drill.
4. If pain hinders next practice, decrease the intensity and change movement patterns to straight forward/backward movements.
5. If pain is resolved before next practice, stay at previous intensity or decrease slightly.
6. Always be aware of hazardous conditions.
7. If problems persist, see physician.

You CAN work through FATIGUE; you CANNOT work through PAIN!!!!

FATIGUE: ache, burning in muscle

PAIN: pain (dull or sharp) in joint or muscle that does not go away with warm-up.

TO PREVENT RE-INJURY
Athlete should have full pain-free range of normal motion when compared with uninjured side.

If injury was serious and/or required treatment by a physician, talk with your doctor about an isokinetic muscle test to ensure that normal strength has returned.

Athlete should have complete functional stability before returning to activity. Coaches and/or parents can test the athlete for this. Have the athlete perform sport specific skills, making certain that coordination has returned and that all signs of limping are eliminated.

PREVENTION
• Make certain that all equipment fits properly and is worn properly.
• Use proper technique always.
• Increase strength and flexibility of neck muscles.
• Wear a mouth guard.

COMMONLY ASSOCIATED WITH:
Football, soccer, wrestling, judo

ADDITIONAL RESOURCES
• Brain Injury Association

It is extremely important to be able to recognize serious and/or life threatening injuries. These injuries are not always obvious therefore, we recommend that someone (i.e. a coach or team parent) become certified in Basic First Aide Procedures. The American Red Cross offers frequent courses in the procedures. 

PREVENTION
• Make certain that all equipment fits properly and is worn properly.
• Increase strength and flexibility of neck and back muscles.
• Use proper technique always because the result of this type of injury is often paralysis. Mechanism of Injury: Lowering the head and striking an object with the top or crown (i.e. spearing or tossing an opponent onto their head).

It is extremely important to be able to recognize serious and/or life threatening injuries. These injuries are not always obvious therefore, we recommend that someone (i.e. a coach or team parent) become certified in Basic First Aide Procedures. The American Red Cross offers frequent courses in the procedures. 

Face, Eye, Nose, Jaw, Teeth

PREVENTION
• Make certain that all equipment fits properly and is worn properly.
• Use proper technique always.
• Wear a mouth guard.

COMMONLY ASSOCIATED WITH:
Baseball, softball, basketball, wrestling

It is extremely important to be able to recognize serious and/or life threatening injuries. These injuries are not always obvious therefore, we recommend that someone (i.e. a coach or team parent) become certified in Basic First Aide Procedures. The American Red Cross offers frequent courses in the procedures. 

Traumatic Joint Injury
Shoulder, Elbow, Wrist, Hip, Knee, Ankle

PREVENTION
• Make certain that all equipment fits properly and is worn properly.
• Use proper technique always.
• Increase strength and flexibility of the musculature surrounding the joint.

COMMONLY ASSOCIATED WITH:
• Baseball, softball, basketball, football, gymnastics, soccer, wrestling, judo, bicycling, skateboarding, roller blading, and riding scooters.

ADDITIONAL RESOURCES
• American Academy of Orthopedic Surgery
• Wheeless Textbook of Orthopedics

It is extremely important to be able to recognize serious and/or life threatening injuries. These injuries are not always obvious therefore, we recommend that someone (i.e. a coach or team parent) become certified in Basic First Aide Procedures. The American Red Cross offers frequent courses in the procedures. 

PREVENTION
• Make certain that all equipment fits properly and is worn properly.
• Use proper technique always.

COMMONLY ASSOCIATED WITH:
• Football, soccer, baseball, softball, wrestling, judo

It is extremely important to be able to recognize serious and/or life threatening injuries. These injuries are not always obvious therefore, we recommend that someone (i.e. a coach or team parent) become certified in Basic First Aide Procedures. The American Red Cross offers frequent courses in the procedures. 

Tendonitis, Strains, Shin splints, Foot/Arch

PREVENTION
• Start strength training in the pre-season
• Emphasize flexibility, strengthening, and conditioning throughout the year.
• Increase awareness and use of proper body mechanics.
• Make certain to wear proper footwear for your particular sport.
• Avoid excessive training.

COMMONLY ASSOCIATED WITH:
Baseball, softball, basketball, gymnastics, paddling, wrestling, cross country, track and field, swimming, bicycling

ADDITIONAL RESOURCES
• Children’s Orthopedics of Hawaii

It is extremely important to be able to recognize serious and/or life threatening injuries. These injuries are not always obvious therefore, we recommend that someone (i.e. a coach or team parent) become certified in Basic First Aide Procedures. The American Red Cross offers frequent courses in the procedures. 

PREVENTION
• Make certain that ankle braces fit properly and are worn properly during both practice and games, for high-risk sports.
• Make certain to wear recommended protective pads/equipment.
• Make certain to wear proper footwear for your particular sport.
• Always be aware of playing surfaces and their inconsistencies.

COMMONLY ASSOCIATED WITH:
Football, basketball, volleyball, wrestling, skateboarding, rollerblading, bicycling, gymnastics, soccer

ADDITIONAL RESOURCES
• Children’s Orthopedics of Hawaii
• Wheeless Textbook of Orthopedics

It is extremely important to be able to recognize serious and/or life threatening injuries. These injuries are not always obvious therefore, we recommend that someone (i.e. a coach or team parent) become certified in Basic First Aide Procedures. The American Red Cross offers frequent courses in the procedures. 

PREVENTION
• Because the response to injury varies for each individual, preventing shock may not always be possible. These are, however, some simple steps which may prevent and/or treat shock if you begin to see any signs.
• Respond calmly.
• Keep athlete distracted; do not allow him/her to stare at injury if possible.
• Keep crowds at a distance.

COMMONLY ASSOCIATED WITH:
All sports; all types of injuries.

It is extremely important to be able to recognize serious and/or life threatening injuries. These injuries are not always obvious therefore, we recommend that someone (i.e. a coach or team parent) become certified in Basic First Aide Procedures. The American Red Cross offers frequent courses in the procedures.

PREVENTION
• Condition adequately before season begins.
• Allow for and encourage adequate rest between practices.
• Make certain that athletes are getting frequent water breaks.
• Add fresh fruit and salad to diet to replenish vitamins and minerals lost in sweat.
• Increase fluid intake before and after from practice.
• Be aware of heat/humidity.

COMMONLY ASSOCIATED WITH:
Football, soccer, wrestling

It is extremely important to be able to recognize serious and/or life threatening injuries. These injuries are not always obvious therefore, we recommend that someone (i.e. a coach or team parent) become certified in Basic First Aide Procedures. The American Red Cross offers frequent courses in the procedures. 

Most bleeding injuries are minor and will stop within a few minutes with little or no intervention.

BLEEDING INJURIES SHOULD ALWAYS BE TREATED BY AN ADULT.
CHILDREN SHOULD ALWAYS SEEK AN ADULT FOR ASSISTANCE.