101 Critical Days of Summer: Sports Risk Management

  • Published
  • By Staff Sgt. Jeffery Davis and Senior Airman Amanda DePasquale
  • 341st Medical Group
MALMSTROM AIR FORCE BASE, Mont. --  Well the cold chill is finally gone from the air, hopefully. It is time to get out there and swing for the fences, drive for the green, run like Forest Gump, swim like a fish or score a skillful goal. 

Before you put your finely-tuned athletic machine into high gear, review some sports safety. The following are tips taken from "Epidemiology of Sports Injuries." 

Know yourself
· Remember to participate in a total body warm-up and a stretch routine at least five to 10 minutes prior to participating in sports. Pace yourself; don't do too much too soon.
A pre-season conditioning program with emphasis on stretching and strength training should be implemented prior to sports season. This will strengthen the connective tissue between muscle, bones, ligaments and tendons providing strong support of the lower body. 

· Stop training hard if you are tired or in pain. If it takes more than 48 hours to recover from a workout, it may be too long or intense. 

· A history of prior injuries to an extremity indicates an increased risk of re-injury, possibly more serious than before. Athletes should seek medical treatment whenever they experience: moderate to severe pain, pain that interferes with daily activity or sleep, swelling or an inability to perform normal activities. 

· Gradually increase training intensity. Monitor the number of days of high intensity workouts and the increase in the training programs. Alternate high-effort days with low-intensity days. 

· Proper hydration and nutrition prevents fatigue and heat-related illnesses. Do not consume alcohol when playing sports. 

Know your equipment
· Oral injuries can be prevented through the use of mouth guards. They should be worn while playing contact sports and are available at most department stores and dentist offices. 

· Eye protection is needed in many sports. Most protective eye wear is made from polycarbonate and has been tested for use in sports. It is recommended that people who wear glasses wear prescription goggles. 

· Wear a helmet if the activity you are participating in recommends one. Helmets should fit snugly but comfortably and shouldn't tilt backward or forward. 

· Wear padding appropriate to the activity you are doing, such as elbow, knee and wrist pads for skating. While playing contact sports, men should also wear a protective cup. 

· Proper bicycle size is essential to maximize rider performance and to prevent overuse injuries. At the knee joint, allow approximately a 15-degree angle on full leg extension. When cycling, the knee should not be placed in full extension or hyperextension. Beneficial cycling equipment includes brightly colored clothing / safety vest, padded gloves, and well-fitted and padded bicycle pants. 

· Properly fit running shoes are important; replace shoes every six months. Orthotics may be beneficial for runners with excessive pronation. 

· Do not wear jewelry during sports activities. 

Know your surroundings
· Be aware of the environment. Prior to participating in an activity, look for risk factors such as divots, holes or glass. Soft and flat running surfaces are recommended; avoid excessive running on cement or asphalt. Uneven ground or slanted roads should be run on with caution. These surfaces increase the likelihood of injury. 

· To run at higher altitudes, allow three to four weeks for the body to acclimate to lower oxygen levels and avoid hypoxia during acute exposure. 

· Wear clothing appropriate for weather. For cold weather, dress in layers, cover both head and hands. For hot weather, wear breathable clothing. Heat acclimatization usually takes about two weeks. Consider sunblock to prevent sunburn. 

· If cycling or running on roads, do not listen to radios and ensure vision is not impaired. Cyclists should be cautious at road intersections and know how to use hand signals for turns. 

So before you get out there this summer and start tearing things up, take some time and prepare.