Injury Prevention

Journal What is injury prevention in your own words?

What is common between athletes before a match/ contest/meet STRETCHING/WARMING-UP Why do you think that is?

Static vs. Dynamic Static Stretching… what is it? This is stationary stretching, this can be done by yourself or by someone else ( athletic trainers)

Grab a partner and a bench Leg stretches with a partner Have knee locked out (push to where there is tension, you don’t want pain) Hold for 10 seconds Have them pump their foot 90°, 45°, straight out

Dynamic Dynamic stretching Stretching with movement (AKA high knees, butt kickers, walking hamstring stretches) Probably the best for warm-ups…why?

Journal What if the athlete doesn’t have the proper equipment… what might happen? Be Sport Specific

Other Things to Prevent Dehydration Heat Exhaustion Improper equipment … as in, things don’t fit properly or not well equipped for the sport

Dehydration The body needs water to function. Dehydration occurs when water intake is less than water loss. Symptoms range from mild to life- threatening. The young and the elderly are especially susceptible to dehydration.

Dehydration We lose water routinely when we: breathe and humidified air leaves the body (this can be seen on a cold day when you can see your breath in the air, which is just water that has been exhaled) sweat to cool the body eliminate waste by urinating or having a bowel movement.

Dehydration Body weight Daily fluid requirements (approximate) 10 pounds15 ounces 20 pounds30 ounces 30 pounds40 ounces 40 pounds45 ounces 50 pounds50 ounces 75 pounds55 ounces 100 pounds50 ounces 150 pounds65 ounces 200 pounds70 ounces

Dehydration Signs and Symptoms Dry mouth The eyes stop making tears Sweating may stop Muscle cramps Nausea and vomiting

Dehydration Signs and Symptoms Heart palpitations Lightheadedness (especially when standing) Weakness and confusion with severe dehydration Decreased urine output

Dehydration What to do when dehydration hits? Move to cooler area Have them stay still by sitting or laying down (to prevent from fainting) Apply a cold rag to Wrists ◦Neck ◦Collarbone ◦Upper arms/armpits ◦Inner thighs

Dehydration What to do when dehydration hits? Give water or juice in small amounts to prevent from vomiting If not sure what to do dial 9-1-1

Heat Exhaustion What is heat exhaustion? Heat exhaustion is a heat-related illness that can occur after you've been exposed to high temperatures for several days and have become dehydrated. Heat exhaustion There are two types of heat exhaustion: Water depletion. Signs include excessive thirst, weakness, headache, and loss of consciousness.headache Salt depletion. Signs include nausea and vomiting, frequent muscle cramps, and dizziness.nauseamuscle crampsdizziness

Heat Exhaustion Although heat exhaustion isn't as serious as heat stroke, it isn't something to be taken lightly. Without proper intervention, heat exhaustion can progress to heat stroke, which can damage the brain and other vital organs, and even cause death. heat strokebrain

Heat Exhaustion Signs and symptoms Confusion Dark-colored urine (a sign of dehydration) Dizziness Fainting Fatigue Headache Muscle cramps Nausea Pale skin Profuse sweating Rapid heartbeat

Heat Exhaustion Prevention Wear lightweight, light-colored, loose- fitting clothing, and a wide-brimmed hat. Use a sunscreen with an SPF of 30 or more. Drink extra fluids. To prevent dehydration, it's generally recommended to drink at least eight glasses of water, fruit juice, or vegetable juice per day. Because heat-related illness also can result from salt depletion, it may be advisable to substitute an electrolyte-rich sports drink for water during periods of extreme heat and humidity.sunscreen

Heat Exhaustion Prevention Take additional precautions when exercising or working outdoors. The general recommendation is to drink 24 ounces of fluid two hours before exercise, and consider adding another eight ounces of water or sports drink right before exercise. During exercise, you should consume another eight ounces of water every 20 minutes even if you don't feel thirsty.

Heat Exhaustion Prevention Avoid fluids containing either caffeine or alcohol, because both substances can make you lose more fluids and worsen heat exhaustioncaffeine

Equipment in Sports National Operating Committee on Standards for Athletic Equipment (NOCSAE) A stamp is placed on all equipment that is approved by the board They cover all sports (mainly helmets) Was established in late 1960’s to prevent serious injuries such as death

Equipment in Sports Occupational Safety and Health Administration (OSHA) Started 1970 federal agency of the United States that regulates workplace safety and health Some football helmets will have this stamp on them instead It’s a part of the Department of Labor

Equipment in Sports Basketball Volleyball Baseball Softball Cricket Football Soccer Rock climbing Hockey NASCAR Water polo Wrestling Fencing Boxing Lacrosse Field Hockey Racquet Ball