How to manage sports injuries
Playing sports is good, but sometimes you can get hurt while playing or even while exercising. Accidents, poor training practices, or improper gear can lead to injuries. You may also get hurt if you don't warm up or stretch yourself enough before an activity.
If you are injured stop playing. Continuing to play or exercise can cause more harm. Treatment often begins with the RICE (Rest, Ice, Compression, and Elevation) method to relieve pain, reduce swelling, and speed up the healing process.
The most common sports injuries are sprains, knee injuries, swollen muscles, Achilles tendon injuries, rotator cuff injuries, fractures, and dislocations.
Quick tips to manage sports injuries
• Use an ice pack on the injury every 3-4 hours to reduce pain and swelling.
• Give rest to the injured area and avoid putting weight on it.
• Use an elastic bandage, if advised, around the injured area to reduce the pain al swelling.
• Elevate an injured leg by propping it LIP on a pillow while sitting or lying down.
Tips to prevent sports injuries
• Warm up properly before you play or exercise.
• Stretch yourself well before and after the games to increase flexibility.
• Wear appropriate and well-fitting equipment such as pads (for neck, shoulder, elbow, chest, knee & shin), helmets, mouthpieces, face guards, protective cups, and/or eyewear.
• Always increase the intensity of your physical activity gradually.
• Do not focus on one type of exercise; a variety of tow-impact activities in moderation can help prevent injuries caused by overuse by allowing the body to use different muscle groups.
• Take frequent breaks during practice and games to reduce Injuries and prevent heat-related illnesses.
• Avoid heat reflects by drinking plenty of fluids before, during, and after exercise or play avoid playing during high heat/humidity periods; wear light clothing. Stop playing/exercising if you feel pain or tightness in the body.
Seek immediate medical attention if there is severe pain, swelling, and numbness.