Sports Injury: IMPORTANCE OF INJURY PREVENTION - SOME SIMPLE TIPS!

What: Ankle Sprains and Strains
What to do: Wear proper footwear!
A number of factors can lead to ankle sprains, including poor technique and uneven terrain (not to mention hard tackles). The right footwear is essential to preventing a sprain, but it isn't the only thing you can do. If you have a history of ankle injuries, a brace or ankle guard can provide extra stability to prevent re-injury. Physical therapy after an injury can increase strength and range of motion.

What: Knee Pain
What to do: Use proper technique!
Knee injuries are often caused by improper technique, lack of conditioning and poor flexibility. While it's important to build up training gradually to avoid overuse, biomechanics can also come into play. If you have flat feet or high arches, pronate or supinate, you may have more knee pain.

What: Lower Back Pain
What to do: Regular exercise!
Lower back pain is a common problem and one of the main reasons is inactivity. As we get older and less active, we lose the strength and balance in the core muscles (abs and lower back). This can lead to poor posture, improper alignment, fatigue and pain. Rgular exercise is the best way to protect your lower back.

What: Shoulder Injuries ( Walcott! D: )
What to do: Regular exercise!
Frequently seen in throwing sports, rotator cuff tendonitis is a common cause of shoulder pain. Staying in shape and easing into an activity are the best ways to prevent problems. There are a number of potential should injuries however, so proper conditioning is essential for your sport.

R.I.C.E.
Rest: Reduce or stop using the injured area for 48 hours. If you have a leg injury, you may need to stay off it completely.
Ice: Put an ice pack on the injured area for 20 minutes at a time, 4 to 8 times per day. Use a cold pack, ice bag, or a plastic bag filled with crushed ice that has been wrapped in a towel.
Compression: Compression of an injured ankle, knee, or wrist may help reduce the swelling. These include using bandages such as elastic wraps, special boots, air casts and splints.
Elevation: Keep the injured area elevated above the level of the heart. Use a pillow to help elevate an injured limb.

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