Smart Plays

Put Your Injury on Ice

Heat merely increases swelling and recovery time. Ice is the best way to prevent additional swelling to a new injury. Apply ice directly to the area for 20 minutes, then off for 60, and so on.

Don’t Leave Home without It

If you have asthma, treat your inhaler as part of your equipment, and always bring it to practices and games. Athletic trainers and coaches don’t carry inhalers in first aid kits as they’re considered prescription medication.

Stay Hydrated

Drink plenty of water when playing sports. If your activity lasts longer than an hour, make sure sports drinks are consumed afterwards; when drunk during a competition, the sugar content may cause nausea for some.

Brace Yourself

Participating while wearing a brace or a cast depends on the sport. Athletes can play football with a padded cast, and a physician’s release note. They can play basketball with an ACL brace if it’s plastic or covered by a soft sleeve, but cannot wear any hard devices from the shoulder to the fingertips.

Talk to Your Physician

If any injury doesn’t respond to basic first aid measures, or if symptoms worsen over a 24- to 48-hour period, consult your physician. X-rays are recommended for boney tenderness, decreased range of motion, and/or excessive swelling.

Returning to Play

Return to play only after an injury has had time to heal, so you’re not putting yourself at risk for re-injury. If you’re under the care of a physician, get the official go ahead from your care provider.

No Pain, No Gain — Not So Much

The expression, “No pain, no gain,” is often misunderstood.  What it really means is that with a proper workout the muscles will become sore due to hard work.  Later the muscle will grow stronger in response to the workout.  Often people fail to realize that pain in the joints and/or tendons is not a normal response to a workout — it is the body’s way of protecting itself.  Joint and tendon pain is a sign of overuse, or an actual problem.  If you are having joint or tendon pain that doesn’t respond to rest, get it checked out.