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Use these stretches as part of your warm-up.
Holding on to something, swing one leg outwards, then across the body, pointing toes in the direction you are swinging. Minimise lower back movement. Alternate legs.
Stand supported, one leg slightly back. Lift rear knee high, rotate leg outwards and step down. Reverse; rotate leg outwards, take knee to front, step down. Minimise trunk movement. Alternate legs.
From a push-up position, push one heel towards the ground, then put weight on ball of foot and repeat. Alternate legs.
Sports injuries are not caused by one single factor. Often sports injuries are the result of a number of conditions and circumstances. ACC SportSmart is a 10-point action plan for sports injury prevention.
Use screening to identify players at risk of injury and identify factors that may make players prone to injury.
2) Warm-up, cool-down and stretch
Warm-up correctly to prepare your body for play, and cool-down and stretch the right way to help the body recover and to prevent injury.
3) Physical conditioning
Being prepared physically can help prevent injuries and improve your performance.
Identify the risky elements in your sport and ensure players learn and use the correct techniques at all times, to help prevent injury.
5) Fair play
Uphold the principles of fair play to reduce the risk of injury. This is the responsibility of everyone: coaches, players, referees and supporters.
6) Protective equipment
Buy the correct sporting equipment to help protect you and others from injury.
7) Hydration and nutrition
Understand how hydration and nutrition affect your body and make better choices before, during and after exercise.
8) Injury reporting
Find out how to collect and analyse injury information, to find ways of preventing the same injuries happening again.
Ensure that sporting facilities and equipment are safe, and players have the correct gear.
10) Injury management
Correct identification, treatment and rehabilitation of injuries will help players return to training and competition sooner.
The R.I.C.E.D method has been used on injuries to help limit swelling, relieve pain and protect the injured tissue, all of which helps with healing.
• Rest reduces further damage - stop activity as soon as the injury occurs.
• Avoid as much movement of the injured part as possible to limit further injury.
• Don't put any weight on the injured part of the body.
• Ice cools the tissue and reduces pain, swelling and bleeding.
• Place ice wrapped in a damp towel onto the injured area - don't put ice directly onto bare skin.
• Hold the ice pack firmly in place with a bandage.
• Keep ice on the injury for 20 minutes every two hours for the first 48 hours.
• Firm bandaging helps to reduce bleeding and swelling.
• Ensure that bandaging is not so tight that it cuts off circulation or causes tingling or pain past the bandage.
• Bandage the injury between ice treatments.
• Elevation helps to stop bleeding and reduce swelling.
• Raise the injured area on a pillow for comfort and support.
• Keep the injured area raised as much as possible.
• Consult a medical professional (such as a doctor or physiotherapist) especially if you are worried about the injury, or if the pain or swelling gets worse.
• If the pain or swelling has not gone down significantly within 48 hours, also seek treatment.
• An accurate diagnosis is essential for proper rehabilitation of moderate to severe injuries.