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PREPARATION IS THE KEY

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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.

To assist in helping you prepare for activity, visit www.smartplay.com.au or contact Smartplay on phone (03) 9674 8777 or email smartplay@vic.sma.org.au

DRINK UP

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 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!

For further information on hydration, download the Smartplay Drink Up Fact Sheet at www.smartplay.com.au or for hard copies contact Smartplay on phone 03 9674 8777 or email smartplay@vic.sma.org.au

MOUTHGUARDS – Preventing Dental Injuries in Sport

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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: visu.enquire@general.monash.edu.au

Website: www.monash.edu.au/muarc/visu

Smartplay – Sports Medicine Australia (Victorian Branch)

Sports House, 375 Albert Road, Albert Park Vic 3206

Ph: 03 9674 8777

Email: smartplay@vic.sma.org.au

Website: www.smartplay.com.au

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: adainc@ada.org.au

Website: www.ada.org.au

References

  • 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.

Acknowledgments

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

Your guide to injury management

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FIXUP 

Your guide to injury management

R est

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.

I ce

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.

C ompression

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.

E levation

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.

R eferral

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 smartplay@vic.sma.org.au 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