THANKS TO SMARTPLAY
Every year hundreds of people suffer sporting injuries – sprains, strains, fractures and broken bones. More often than not most of these injuries could have been prevented had the correct preparation been undertaken.
To help you prepare for activity and help reduce injury risks, Smartplay, Sports Medicine Australia’s sports injury prevention program funded by VicHealth and the Department of Planning and Community Development (Sport and Recreation Victoria) provides you with the following injury prevention advice:
Avoid doing too much too soon
Make sure you prepare for activity by starting at a level and pace you’re comfortable with. Gradually increase your workload over a series of sessions. Without undertaking the proper preparation for your activity, your risk of injury increases by 35%. If you’re unsure of how to increase your fitness level see a qualified fitness professional for advice.
Always warm up, stretch and cool down
Always remember to warm up and cool down when undertaking activity. Warming up prepares you both mentally and physically for performance and decreases your risk of being injured. To warm up, simply start your chosen activity at a slower pace. Also remember to cool down after activity sessions to help reduce muscle soreness and stiffness. Research shows that cooling down after activity may reduce injuries by almost 10%.
Drink the right amount of fluids
Thirst is a poor indicator of fluid needs, so don’t wait to feel thirsty before having a drink. Always drink fluids (water or a sports drink) before, during and after activity. Drink at least 2 cups (500ml) an hour before exercise, 150ml every 15 minutes during exercise and enough to fully re-hydrate yourself after exercise. Not only will fluids prevent dehydration but research has shown that sports drinks containing carbohydrates and electrolytes can enhance sporting performance in some endurance activities.
Wear the right gear
Everyone needs to prepare for the activity ahead. Wear protective equipment such as helmets, padding and/or mouthguards, where required. Good quality footwear are also a must as a number of studies have found a relationship between the type of footwear worn and the incidence of injuries to the lower limb. Properly fitted protective equipment and footwear should be specific to the type of activity you are doing, your size and age. Always seek professional help to make sure your protective gear and footwear fits correctly.
Avoid exercising in hot conditions
Exercising in hot conditions can cause heat injury with symptoms of fatigue, nausea, headache, confusion and light-headedness. Avoid exercising in very hot conditions, particularly in the middle of the day. During activity, try to rest in the shade whenever possible and protect yourself by wearing light clothing, sunscreen, sunglasses and a hat.
Know how to treat injuries
When undertaking activity, you should know what to do if an injury occurs, especially if you have suffered an injury in the last 12 months. Injury statistics have found previous injury increases the risk of further injury by 57%. Those who suffer a soft tissue injury should treat it with RICER – Rest, Ice, Compression, Elevation and Referral. Commence RICER immediately after injury occurs and continue for 48-72 hours. You should also avoid HARM factors – no heat, no alcohol, no running and no massage and see a sports medicine professional to help you get back to your activity as quickly as possible.
THANKS TO SMARTPLAY
Ever exercised or played sport and suffered a cramp? If you have, you’re certainly not alone as they can occur when people are active, as a result of dehydration. Put simply they happen because people do not drink enough fluids before, during and after activity.
When you exercise or play sport your body loses water by sweating. You need to replace this water by drinking fluids (water or a sports drink).
If you don’t, you will become dehydrated.
Dehydration reduces your sporting performance whilst increasing your heart rate, body temperature and how hard you perceive exercise to be. You become fatigued and may incur cramps, heat stress or even heat stroke.
So how do you avoid getting dehydrated whilst exercising or playing sport? Simple, by following some advice from Smartplay, Sports Medicine Australia’s sports injury prevention program funded by VicHealth and the Department of Planning and Community Development (Sport and Recreation Victoria).
How to avoid dehydration
Don’t wait to feel thirsty, thirst is a poor indicator of fluid needs.
Cool fluids may be absorbed more rapidly than warmer fluids.
Avoid starting exercise dehydrated. Drink plenty of fluids for several hours prior to exercise.
If you do not like the taste of water drink flavoured drinks such as sports drinks and low concentration cordial. Sports drinks comprise carbohydrates and electrolytes. Carbohydrates supply the muscles with fuel during activity and improve flavour, while the main electrolyte is sodium, which promotes optimal fluid absorption and retention. Evidence also shows sports drinks can improve sports performance for longer duration exercise and endurance activity where fuel depletion and large fluid losses are likely.
If you are well hydrated you should be able to pass a good volume of clear urine in the hour before exercise.
You should also be aware of how much you need to drink to avoid dehydration.
Drink at least 500ml (2 cups) an hour before exercise.
Drink at least 150ml every 15 minutes during exercise.
During exercise take advantage of all breaks in play to drink up.
After exercise drink liberally to ensure you are fully re-hydrated.
These practices will ensure you avoid becoming dehydrated whilst active and keep you from injuring yourself. Remember injuries usually mean time on the sideline so prevention, or in this case, keeping hydrated is the key!
Earlier this year I was invited to Korea to witness the installation ceremony of the new President of Korea, The Hon: Zen. There was alot of pomp and grandeur surrounding the whole event, including live coverage on television. Many people were invited to this very interesting occasion. Throughout the whole proceedings,’ security guards were present which is very symbolic of the problems in Korea. As a whole the ceremony was very bright and colourful.
After The Hon. Zens inauguration ceremony, he, delivered a speech which has made a very deep impression upon me. I have had the opportunity to meet him privately on two, separate occasions. The president, is indeed a very-clever and intelligent with many interesting ideas. He mentioned to me that the former president Mr. Kim had changed the Korean society a great deal in the short space of time he was president, and that his ideas again were different again from the former president Mr. Kim that policies and society will change again The Hon. Zen is certainly full of ardor for his country. In his speech he said:
“Korea will last for along time”
“Power and strength should not dominate the people of Korea.”
“The security of Korea is very important to the security of Asia.”
“Korea’s security must guard against the insecurities of other countrys.”
This speech made me feel very good. By the way everybody someday will fade away or disappear but society will remain for a little bit longer, and the Earth will remain forever however the face of the Earth will always change.
Strangers often meet and become friends and soon separate. At one time in our life we must say good-bye to our children when they to grow-up and marry. It’s also possible that we are forced to say good-bye to our friends one day. Even a student one day must say good-bye to his teacher one day.
Life is full of Farewells, it is always hard to do so. You must have what we call in Japanese Kiyoi Kocoro (innocent heart) a more relevant meaning is to say good-bye with no remorse. It is very important that we never betray the confidence put in us by other people.
In the Kyokushin Tokyo Honbu students very often leave but I would I like them to leave with no remorse.
Society, in the previous few decades has changed so dramatically, that sometimes it gets a little out of control. Children’s crimes have manifolded into such criminal deeds, such as murder!
Reported recently on the television a child killed his parents with a baseball bat. If however we look into the history of this unfortunate incident, there is more to it than meets the eye. The Boy was studying very hard to get into University, his parents kept on daily encouraging him to study} harder, along with his school teachers. Their encouragement resulted in putting to much pressure, onto the child. The conclusion was what we call in Japanese, a mental split (total rejection from the original path). He then attacked his mother and father with a baseball bat, killing them both.
The other day in Iran, the American hostage’s were released, we have since learned that their captivity was not very pleasant. Iran is a country that demands to be listened. America to, tends to influence other nations thoughts. Both country’s stubbornness Led to a Long captivity. I am so glad that the hostages are safe now.
I have received many letters about Willie Williams and Shigeru Oyama about 500 letters all in all. All basically saying the same thing. I have tired to answer as many as possible, but I will say this now everybody must obey the rules of Kyokushin there are no exceptions! Kancho is the principle of an organization. Therefore I cannot alone, permit them to come back. Of course I want them to come back but Kancho is Kancho. Kancho’s feelings or emotions are not enough to bring them back, it must be a democratic decision and not based on one mans emotions. This is also the same for society.
In a sense Kyokushin is small as an organization, but also very large with dojos in most countries. If one man abuses the law and gets away with it, then the whole of Kaikan would be broken.
I respect Shigeru Oyama very much for he has had the patience to wait over one year since his suspension. I sympathize very much with Willie Williams and Shigeru Oyama. Everyone says and thinks Kyokushin Karate=Mas Oyama, this is not quite true. Karate is not only me, everybody is a part of Kyokushin.
Recently the Tokyo Honbu Committee and the Committee of Kyokushin Honbu have been thinking a lot about Shigeru. The Committees have been trying many times to make a final decision but up to now, there has been no final solution. Everybody is working hard under adversity to find the correct answer.
Special thanks to “Smartplay”
Dental injuries can be painful, disfiguring, expensive to treat and often require long-term management. Injuries can include cuts to the lips, gums, cheeks, tongue and face; chipped or broken teeth; knocked out teeth; and in severe cases a broken jaw. Such injuries may result in the need to take time off work or school to recover, lengthy treatment and long-term physical and monetary costs.
How many injuries?
Injury surveillance data shows that at least 2000 dental injuries were treated in Victorian hospital emergency departments between 2002 and 2004.
Dental injuries predominantly occur in people aged under 25 years of age (71%).
When do dental injuries occur?
Approximately 44% of these injuries occurred during active recreation/leisure activities such as cycling, skateboarding and riding a scooter.
Between 5% and 14% were sustained during organised sports, including football, basketball, netball, cricket, hockey and soccer.
People with protrusive front teeth, inadequate lip coverage over their teeth or have orthodontic treatment are often at greater risk of dental injury.
The importance of wearing a mouthguard
Wearing an appropriately designed and made mouthguard while participating in sport will protect
against dental injuries.
Players of all ages involved in sports and activities where they are at risk of an injury to the face should protect their teeth with a properly fitted mouthguard. This includes sports where there is a risk of collision, falling and/or contact from other players or equipment such as balls, bats, sticks or racquets.
Important features of a protective mouthguard.
Comfortable but tight fit within mouth
Allows normal breathing and swallowing
Allows normal speech
Correct thickness (4mm) over the teeth to provide protection against impact
Does not cause gagging
Odourless and tasteless
Three types of mouthguards available.
1. Custom-fitted mouthguards are considered to provide the best protection of the teeth, lips and jaw. Custom-fitted mouthguards are made by a dentist or a dental technician to fit the individual’s mouth, and provide the best protection due to their close fit, comfort and cushioning (shock absorption) effect.
2. Boil and bite mouthguards are directly formed to the upper teeth after the lining is softened in boiling water. They can be uncomfortable if not properly fitted, and provide limited protection. They should be replaced each season.
3. Stock (ready-to-wear) mouthguards come pre-formed and are the least expensive type of mouthguard, but also provide the least amount of protection, fit and comfort.
Caring for your mouthguard.
- Rinse in soap and warm (not hot) water or mouthwash after each use and allow it to air-dry.
- Keep mouthguard in a well-ventilated plastic storage box when not in use, (box should have several holes in it).
- Do not leave your mouthguard in direct sunlight, in a closed car or in the car’s glovebox.
- Ensure your mouthguard is in good condition before each use.
- Get your dentist to check your mouthguard when you go for your check-up. Replace it if it is damaged.
Other safety tips
Mouthguards should be worn at all times during training and games.
Players undergoing orthodontic treatment can have a custom-fitted mouthguard made by their dentist to fit comfortably and accurately over their braces.
The cost of an injury to the teeth or jaws far exceeds the cost of any type of mouthguard.
For further information contact.
Victorian Injury Surveillance Unit
Accident Research Centre, Monash University
Building 70, Wellington Road, Clayton VIC 3800
Phone: 03 9905 1805
Email: [email protected]
Smartplay – Sports Medicine Australia (Victorian Branch)
Sports House, 375 Albert Road, Albert Park Vic 3206
Ph: 03 9674 8777
Email: [email protected]
Smartplay is supported by VicHealth, Sport and
Recreation Victoria and Department of Human Services.
Australian Dental Association
PO Box 520, St. Leonards NSW 1590
Ph: 02 9906 4412
Email: [email protected]
- Tham, R. and E. Cassell, A systematic review of the effectiveness of mouthguards to prevent orofacial injury in sports. Victorian Injury Surveillance Unit,
Monash University Accident Research Centre, Editor.
2006, Monash University.
Victorian Public Health Training Scheme, Department
of Human Services, Victoria.
Funding support for the systematic review and fact
sheet was provided by Sport and Recreation Victoria,
Department for Victorian Communities
Photos courtesy of PlaySafe Mouthguards and the Massachusetts Dental Society.
MouthguardsPreventing Dental Injuries in sport