DIVISION 1
1. Peter Wolfe NSW
2. Brian Ellison VIC
3. Les Pickersgill VIC
Laurie Lee VIC
DIVISION 2
1. Nick Cujic NSW
2. Tony Bowden OLD
3. Gary Viccars VIC
Ritchie Saunders VIC
OPEN CHAMPION
Nick Cujic NSW
Place yourself in a comfortable position. Keep the injured area supported. Avoid using the injured area for at least 48-72 hours as continued activity will
increase bleeding and damage.
Apply ice to the injured area for 20 minutes, every two hours for the first 48-72 hours after injury. Ice reduces swelling, pain and bleeding. Ice can be used in
the following ways: crushed or cubed ice in a wet towel or plastic bag
frozen pea packet in wet towel
cold pack wrapped in wet towel
Icy or cold water is better than nothing. Caution: Do not apply ice directly to skin.
Apply a firm wide elastic bandage over the injured area, as well as above and below. Where possible hold ice in place with the bandage. Between ice treatments maintain bandage compression. Applying a bandage will reduce bleeding and swelling and also provides support for the injured area. Caution: Ensure the bandage is not too tight. Some signs of the bandage being too tight may include numbness, tingling or skin becoming pale or blue. If these symptoms and/or signs develop remove the bandage and reapply again firmly but not as tightly.
Raise the injured area above the level of the heart at all times. A pillow can be used to provide support and comfort. Elevating the injured area reduces bleeding, swelling and pain.
As soon as possible after injury arrange to see a qualified health professional such as a Doctor or Physiotherapist. This will determine the extent of your injury and provide advice on treatment and rehabilitation required.
Early and correct use of RICER and NO HARM factors is essential for the initial management of a soft tissue injury.
RICER & NO HARM should be continued for 48-72 hours.
For further information: Smartplay, Sports Medicine Australia – Victorian Branch
Sports House, 375 Albert Road, Albert Park, Victoria 3206
Phone 03 9674 8777, Fax 03 9674 8799, Email [email protected] www.smartplay.com.au
Your guide to injury management FIXUP
Nobody likes being on the sidelines as a result of injury. The best way to recover from any soft tissue injury is by using the RICER and NO HARM injury management approach. They help to prevent further damage and will mean less time away from your sport or activity.
The first 48-72 hours are vital in the effective management of any soft tissue injury. Soft tissue injuries refer to all ligament sprains, muscle strains and muscle bruises (corks etc) and most bumps and bruises which occur in sport. The immediate treatment is RICER. RICER should be initiated immediately after injury and continued for 48-72 hours. To ensure a successful recovery, NO HARM factors should also be followed in conjunction with RICER.
Rest
Ice
Compression
Elevation
Referral
NO Heat
Applying heat to an injury increases bleeding. Avoid hot showers or baths, saunas, spas, hot water bottles, hot linament or heat packs.
NO Alcohol
Alcohol increases bleeding and swelling which delays healing. It can also mask pain and severity.
NO Running
Running or exercise increases blood flow to the injured site. This can make the injury worse and delay healing.
NO Massage
Massage or the use of heat rubs increases swelling and bleeding.
Smartplay is supported by VicHealth, Sport and Recreation Victoria and Department of Human Services
www.smartplay.com.au
Wearing the appropriate sport shoe can help prevent injury
Choosing the right shoe for your sport or physical activity may seem like a simple task, but keep in
mind the correct footwear can possibly reduce the likelihood of a painful sports injury.
Every time your heel strikes the ground your foot is subject to impact forces which can sometimes
be between 3 – 5 times your own body weight.
Tips for buying athletic shoes
There is some basic information you need to consider before you purchase your sports shoe:
• Your activity
• Your weight
• Your foot positioning on standing
• How you have worn out your previous shoe
There are four shoe features which can be simply tested when in the shoe store:
The greater the twist of the shoe, the more the foot will roll. You want a shoe with minimal movement. To test, grasp the sole and the front of the shoe near the ball of the foot and twist lengthways.
The shoe should bend right at the ball of the foot. If it doesn’t, neither will your foot. The shoe should remain stiff from the back of the heel foot. Grasp the heel and toe of the shoe and push together.
Midsole densityWith your two thumbs, compress the rubber of the midsole. If it compresses by more than a third it may be too soft. Soft shoes with lots of cusioning are only good for walking. If you are a pronator (foot rolls inwards when you walk) you may need a shoe with dual-density to the ball of the midsoles – where the sole on the inside of the heel is soft and the sole on the outside of the heel is hard. If you are a supinator (foot rolls outwards when you walk) you may need a neutral midsole.
With your thumb, squash down on the heel counter. The strength of the heel counter is important in keeping your heel upright. Make sure the heel counter is made of plastic, not cardboard. Plastic provides more support and will last longer.