A regular and consistent cool down regime, that includes light activities such as walking or light jogging and static stretching will help promote recovery, improve flexibility and reduce the risk of injury.
For soft tissue injuries (ie sprains, strains and bruises) remember to follow the RICER regime;
Rest, Ice, Compression, Elevation and Refer for further medical attention if it looks serious.
If you do sustain an injury, avoid heat, alcohol, additional exercise and massage in the first 48-72 hours.
If you have an existing injury you should gradually return to training under the direction of a doctor or physiotherapist. Injured athletes should not return to competition or playing unless fully recovered. As a general guide, injured athletes should be able to complete one full training session at full pace prior to returning to competitive game situations.
If there’s protective gear for your sport – WEAR IT. Make sure it fits well. If you play a contact/collision sport always wear a mouthguard fitted by a dentist.
Be SportSafe by conducting regular safety inspections of playing areas and equipment.
Be blood aware – Get immunized against Hepatitis A & B; If an athlete is bleeding – stop the bleeding, dress the wound, clean up the blood; Wear latex gloves whilst handling blood or blood products; Don’t share equipment (drink bottles, mouthguards, towels etc.)
Drink plenty of fluids before, during and after training or playing. Thirst is not a good indicator of hydration.
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