Injury Prevention
what you can do to keep it safe?



Injury Prevention, does it exist?

I feel for the most part “Injury Prevention” does exist as long as we are aware of it. When you break it down, it would depend on the way that we execute actions and position our bodies during all of our normal daily activities. You can certainly sustain any form of injury by just going about your normal daily routine, as you would from carrying out any form of exercise.

In most cases injuries are simply caused by a lack of concentration. You know the typical scenario; you don’t see an uneven step and you trip, you lift something either too heavy or incorrectly and strain yourself or you are performing an unfamiliar task and sustain an injury.

There are many and varied ways to injury yourself but by concentrating and keeping your mind on your position and posture. You can considerably reduce the chances of personal injury.

This is exactly the same for carrying out any form of exercise. As long as you concentrate on the actions involved, keeping in mind your body’s positioning and posture, you can definitely reduce your risk of Exercise Injury.

Injury Prevention isn’t usually a subject that we consider important, until we sustain an injury. When you can recognize the factors that can contribute to an Injury occurring, you can also take the necessary steps to lessen or avoid their occurrence.

For instance,

  • WEARING THE APPROPRIATE SUPPORTIVE CLOTHING.
  • ENSURING THE CORRECT CARE AND MAINTENANCE OF YOUR EQUIPMENT.
  • CORRECT STORAGE OF YOUR EQUIPMENT WHEN NOT IN USE.
  • REMEMBERING YOUR OWN PERSONAL LIMITATIONS.
  • SETTING YOURSELF REALISTIC GOALS.
  • Injury Prevention is up to us all and by making it a Priority, you can minimize your chances of sustaining an Injury.




    Guidelines for Injury Prevention.



    Follow these simple steps to help minimise your risks of Exercise Injuries,

    State of personal health; This can include Hydration, Diet, Sleep, Alcohol and Medication.

    Age; Are you too old for a particular sporting activity? Are you in good physical condition?

    Flexibility; This physical attribute is greatly over looked. Make it a habit to Warm up before and Cool down after exercise.

    Technique; Is yours correct? Have you an understanding of the movements involved? Is there correct muscle balance?

    Equipment; Is it safe to use? Do you have knowledge of its correct use? Are you dressed appropriately? (Supportive shoes, Comfortable clothing, etc…)

    All of the above factors need to be taken into account when you are performing a Workout Routine or participating in any form of Exercise. Each one can assist you in minimizing your chance of sustainingan injury.





    Guidelines for Recognising Injuries.



    Pain is nature’s way of telling us that something is wrong. The location and severity of the pain can often indicate the type of injury that has been sustained.

    Muscle Sprain is a tear in the muscle-tendon complex. Muscle spasms are uncontrolled and painful muscle contractions that often occur as a protective mechanism after an injury has been sustained.

    Ligament Sprain; the principal function of ligaments is to hold the bones together while a joint is moving. When ligaments are partially torn there can be an inflammatory reaction causing swelling, pain and reduced movement.

    Tendinitis; An inflammation of the tendon sheath as a result of over-use or a biomechanical inefficiency. For example, Tennis Elbow is one form.

    Haematoma; A haematoma can occur as a result of damage to the blood vessels (bruising). If there is bleeding in interstitial tissue, and it becomes clotted in the area of injury, a haematoma may develop.

    Stress Fractures; Hairline breaks in a bone caused by over-use. If left unattended a shin splint can end up as a stress fracture to the Tibia or Fibula (bones in the lower leg)




    First Aid for Exercise Related Injuries



    The immediate treatment of almost all exercise related injuries, where the skin is not broken is the same. Whether it is a pulled muscle, strained ligament or sore joint. This is a 5-part plan and is abbreviated as R.I.C.E.D.

    R = Rest: Rest is necessary because continued activity could prolong the injury.

    I = Ice: Ice can decrease the bleeding from the injured blood vessels through vaso-constriction. Ice may be applied every 2 - 4 hours for 15 - 20 minutes depending on the severity of the injury. It is recommended to never apply heat to an injured area for at least 48 hours.

    C = Compression: Compression by the use of bandaging the affected area, can limit the swelling. But if left uncontrolled could hinder the healing process. When the bandage is applied it should not restrict normal blood circulation, it should be firm and cover above, on and below the injury.

    E = Elevation: Elevation of the injured part to a level higher than the heart can assist with the use of gravity, to drain excess fluid from the injured region.

    D = Doctor: Consult your Professional Medical Practitioner or a Sports Medicine Specialist as soon as possible after the injury. Remember that early treatment speeds recovery and a quicker return to activities.

    Note: If a bone break occurs, keep the area immobile (fixed) still and supported. Seek Immediate Medical Attention.

    Injury Prevention should always be considered when performing any form of sport or exercise routine. Follow the above advice and information, always taking into account the necessary precautions to help keep Injury Prevention a Priority.




    The information contained on this Page should not and is not intended to be a replacement for Professional Medical Advice or Care. In the case of any minor or major injury it is strongly recommended that Professional Medical Care be sort to ensure proper diagnosis and treatment.

    The contents of this page is purely of an informative nature and is only intended as such.





    Remember that Injury Prevention doesn't happen by itself. You have to put in place the necessary precautions and use your commonsense. That way, no matter what your chosen activity, you will be able to take advantage of its benefits, enjoy participating and have a safer environment.





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