Get Out and Play
Red Cross Sports Safety Tips Help Minimize Injury
Newton, NJ, August 09, 2010 — The Sussex County Chapter of the American Red Cross knows that throughout the county kids are cleaning out cleats and people are hitting the links, swinging tennis rackets, going for a jog and working up a sweat. Whatever sport is yours, they remind you it is important to remember how to stay safe and in the game and not sitting on the sidelines. Injuries during routine workouts or organized team sports are frequent no matter what the game. According to the U.S. Consumer Product Safety Commission, up to 39% of boys and 22% of girls participating in organized sports are injured each season. The good news is that almost half of all sports related injuries are preventable.
Warm Up: A proper warm-up prepares the body for training and competition by increasing body temperature, respiration (oxygen availability), and heart rate while reducing the risk of muscle tendon and ligament strains. Warm up before you work out—or begin any strenuous activity (even yard work)—by walking briskly for five minutes, then doing some easy stretching. Never stretch ‘cold’ muscles—warm up first. Stretch again after the activity.
Drink Lots of Water: Dehydrated athletes do not perform well. Fluid loss through sweating directly impacts strength, endurance, power, and cognitive abilities. Drink plenty of water before, during and after working out or playing the game.
Feel the Burn, Not the Pain: Pain can indicate a muscle, bone, or joint injury that can be made worse by continuing to participate in a sports activity without seeking medical attention or resting the affected area. Pain can also indicate overuse injuries such as bursitis, shin splints, stress fractures, and tendonitis. If you are experiencing pain, tell your coach, stop playing and consult with a doctor.
Cool Down: Ending a training session with a cool down period reduces the risk of muscle cramps, soreness, stiffness, fainting and dizziness. Cooling down helps the body make the transition from vigorous activity to a normal state of activity.
Protect your skin. Sunlight contains two kinds of UV rays—UVA increases the risk of skin cancer, skin aging and other skin diseases; UVB causes sunburn and can lead to skin cancer. Limit the amount of direct sunlight you received between 10a.m. and 2 p.m. and wear a sunscreen with a sun protection factor of SPF 15 or greater.
Watch out for dangerous too’s: too tired, too thirsty, too much sun and too much strenuous activity!
Watch for signs of heat stroke. Heat stroke is life-threatening. The victim’s temperature control system, which produces sweating to cool the body, stops working. The body temperature can rise so high that brain damage and death may result if the body is not cooled quickly. Symptoms include hot, red and dry skin; changes in consciousness, rapid, weak pulse, and rapid, shallow breathing. Call 9-1-1 and move the person to a cooler place. Keep the person lying down. Quickly cool the body by wrapping wet sheets around the body and fan it. If you have ice packs or cold packs, place them on each of the victim’s wrists and ankles, in armpits and on the neck to cool the large blood vessels. Watch for signals of breathing problems and make sure the airway is clear.
Use the right equipment for the right sport. That means always wearing a bike helmet when biking. Wearing kneepads, elbow pads, wrist guards and a bike helmet when in-line skating. A water bottle is essential for every outdoor sport. Protect your corneas with eye guards for all racquet sports (tennis, racquetball, and squash).
Get a Pre-Season Medical Check Up: An appropriate medical examination helps to assess overall health, reveal past and present injuries that could be aggravated by participating in the sport, and identify conditions pre-disposed to injury. Often, treatments can be prescribed to heal injuries or alleviate the condition prior to beginning training.
Remember CHECK-CALL-CARE: CHECK the scene to ensure it is safe while checking the victim; CALL 9-1-1 for help; CARE for the person until help arrives. Know how to prevent, recognize and respond to emergencies by taking American Red Cross training classes.
Following are classes being offered by the local Red Cross. Knowing how to respond in an emergency can help save a life.
On Saturday, August 14th a Babysitter’s Training course is being offered from 9:00am to 3:30pm. The Babysitter’s Training course has a unique interactive, educational format that tasks youth, ages 11 – 15 years of age, with activities such as identifying safety problems around the house and yard and selecting age-appropriate toys and games for children in their care. The fee for this course is $65.00.
On Monday, August 16th a First Aid course will be offered from 6:00pm to 10:00pm. This course is intended to teach lay responders the knowledge and skills necessary to give care in an emergency, help sustain life and minimize the consequences of injury or sudden illness until medical help arrives. The fee is $45.00.
On Tuesday, August 24th an Infant and Child CPR class will be offered from 6:00pm to 10:30pm. Attendees will learn the skills needed to provide care for infants and children in the case of breathing emergencies, and perform CPR. The fee is $55.00.
On Thursday, September 9th a Dog First Aid class is being offered from 6:00pm to 8:30pm at chapter headquarters. Participants will learn what to do in the event their dog is ever injured or has a medical emergency; including breathing emergencies. The fee for this training is $40.00.
On Saturday, September 11th a Babysitter’s Training course is being offered from 9:00am to 3:30pm. The Babysitter’s Training course has a unique interactive, educational format that tasks youth, ages 11 – 15 years of age, with activities such as identifying safety problems around the house and yard and selecting age-appropriate toys and games for children in their care. The fee for this course is $65.00.
On Tuesday, September 14th an Infant and Child CPR class will be offered from 6:00pm to 10:30pm. Attendees will learn the skills needed to provide care for infants and children in the case of breathing emergencies, and perform CPR. The fee is $55.00.
On Saturday, September 18th an Adult CPR/AED course will be offered from 8:30am – 1:00pm. The course imparts the knowledge and skills necessary to provide care for breathing emergencies, perform CPR, and the use of an Automated External Defibrillator (AED) to save victims of sudden cardiac arrest. The fee is $50.00.
On Thursday, September 23rd a Standard First Aid course will be offered from 6:00pm to 10:00pm. This course is intended to teach lay responders the knowledge and skills necessary to give care in an emergency, help sustain life and minimize the consequences of injury or sudden illness until medical help arrives. The fee is $45.00.
On Saturday, October 2nd a Babysitter’s Training course is being offered from 9:00am to 3:30pm. The Babysitter’s Training course has a unique interactive, educational format that tasks youth, ages 11 – 15 years of age, with activities such as identifying safety problems around the house and yard and selecting age-appropriate toys and games for children in their care. The fee for this course is $65.00.
The American Red Cross shelters, feeds and provides emotional support to victims of disasters; supplies nearly half of the nation's blood; teaches lifesaving skills; provides international humanitarian aid; and supports military members and their families. The Red Cross is a charitable organization — not a government agency — and depends on volunteers and the generosity of the American public to perform its mission. For more information, please visit www.sussexredcross.org or call our office at 973-579-1600.
