• RICE- Rest, Ice, Compression, Elevation
The RICE method is the best way to recuperate from minor sprains, strains, and contusions. If the RICE method is used throughout the duration of the injury, it will help the athlete quickly recover, as well as relieve pain, limit swelling, and better protect the injury.
• Wraps, Tape, Braces
There are a variety of options available to help support and stabilize minor injuries like sprains and strains. Braces are available for joints like the knee, elbow, and ankle. Braces can be purchased over the counter or prescribed by a doctor. Taping or wrapping of injured muscles and joints is another method of protection and support. Athletic trainers are trained to properly tape an injury.

Training Tips

When training for a sport, overuse injuries are the most common. These injuries can be prevented, however, if you train properly.

• The most important tip is to not do too much too soon. When starting a new sport or activity, ease into your training program slowly. This way, you will not overwork your muscles, tendons, and ligaments and help prevent possible injury.
• Warm-ups are very important when doing physical activity. It is always a good idea to do a light jog or jumping jacks to warm up your muscles and increase your heart rate.
• Remember the FIT principle: Frequency, Intensity and Time. As days and weeks pass, your body will become stronger and be able to withstand more. A gradual increase in how often you train, how hard you train, and how long you train will increase your strength and fitness.
• If you do have an injury, make sure you have the approval from an athletic trainer or doctor to continue your work-out routine. Never try to rush back from an injury as this may cause further damage.
• Keep your routine regular. Don’t stop for a long period of time and expect to start up again at the same level.

Stretching

The first thing to do after your warm up exercise is stretching. Stretching your muscles will loosen them up, helping to prevent muscle injuries and Muscle Cramps. It is a good idea to stretch both before and after physical activity.

• It is important to thoroughly stretch all the muscles that you will be using for your particular sport. An overall stretching routine should include all the muscles (legs, arms, back, and neck).
• When stretching, try to reach to a point where you feel the stretch and then hold it for 10 seconds. As the muscle loosens, you may be able to stretch further.
• Repeat the stretch for each muscle. Two 10-second stretches will adequately loosen your muscles.
• Never bounce. Bouncing will not give you the best results and can actually damage your muscles.

Gear

The gear you wear can be the most important part of your overall safety. Wearing your gear properly will help prevent many injuries.

• Always make sure your gear fits properly. If it is too tight or too loose, it may not be giving you adequate protection.
• Helmets – Helmets are the most important protection device. Sports like football, hockey, baseball, biking, and skiing all rely on helmets for athlete safety. Helmets should always fit snuggly.
• Mouth guards are extremely important, especially in contact sports. Mouth guards are used to protect the face, jaw, and teeth. They can be purchased from sports stores inexpensively or can be custom fit.
• Sports goggles are important in protecting the eye. Often, in sports, contact lenses, scratches to the eye, and particulates can all cause damage to the eye.
• Padding is another important step in preventing sports injuries. It is important that athletes always wear the required padding for their respective sport. Also, padding must always fit properly so it offers the best protection.

Nutrition

Your nutrition during training is one of the easiest things you can adjust to enhance your performance and maintain good health. A proper diet requires a healthy balance of the six food groups: grains, fruits, vegetables, dairy, meats, and fats.

• Hydration – Always drink plenty of water, especially during physical activity. Replenishing fluids lost from sweat will keep the body from overheating and help prevent injuries and heat illness.
• Energy – Your body burns calories from foods as its “fuel.” A proper balance of calories from fats, carbohydrates, and proteins is important. Carbohydrates provide the majority of your energy needs, and are most important in endurance activities.
• Strength – When building muscle, protein is the most important nutrient your body needs. In addition to a source of energy, Protein gives your body the ability to construct tissues.
• Fats are one source of energy, but should be limited.

Develop a food pyramid that fits your lifestyle! From the USDA