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What a DRAG!
In any sport there is a chance of injury. Most soccer players go through
their careers with few problems. Even 50, you should know how to avoid injuries
and how to deal with them.
How Do Injuries Happen?
Most injuries are caused by carelessness, tired-ness, not enough warm-up, bad ground, accidental collision and incorrect technique, such as not kicking or heading the hall properly. You can certainly avoid some of these and minimise the risk of others.
PREVENTING INJURIES
· Start with a good warm-up,
including stretching. This will prevent a lot of strains and pulled muscles
and also prepares you mentally for the game.
· Make sure your boots fit and are well worn-in. You don't want blisters
or an awkward running style.
· The better your skills, the better your chance of avoiding injuries.
· Know and understand the rules.
· Try to "pace" yourself in a game-a lot of injures are
caused when you are tired. You will learn to do this better as you play
more competitive games.
· Make sure you wear your shinpads at training. Nowadays, you have
to wear them in games, so "get real" and wear them at training.
A mouth-guard will protect your teeth.
· Don't forget to warm down. After training or a game go for a slow
jog and do some stretches. This helps to drop your heart rate and lets your
body cool down slowly. It also helps prevent sore muscles the next day.
TREATING INJURIES
If you are training by yourself, you need to know what to do. If you are playing in a game your coach or manager can help.
Most injuries are strains, bruises and sprains. These are called soft-tissue injuries. You may also have cuts or nose bleeds. If you are very unlucky you might break a bone, a hard-tissue injury.
Remember the word "R I C E":
Rest - Get yourself comfortable.
Ice - Put ice on the problem area as soon as possible. Do not put it straight onto the skin-wrap the ice in a plastic bag or towel. Keep the ice on the injury for at least 20 minutes (longer if the injury is serious). Take it off for a while and complete process.
Compress - Use a bandage to compress the ice. Don't make the bandage too tight and don't leave the ice on for too long.
Elevate - Lift the limb up. This helps to slow down the flow of blood.
Always see a doctor for further advice. It is important not to start playing again too soon after an injury.
BLEEDING
Clean the wound and stop the bleeding by lifting the limb higher than the heart and putting some pressure on the wound if it keeps bleeding. Get a doctor quickly if it is serious. For nosebleeds, pinch the soft part of the nose and lean forward. Clean the blood from around the nose and mouth. Sit this way for at least 20 minutes-if the bleeding does not stop, see a doctor.
FRACTURES AND DISLOCATIONS
For these, you need qualified medical assistance. A doctor will tell you when you can start playing again.
Keypoints
· R I C E - Rest, Ice, Compression, Elevation.
· A good warm-up and stretch helps avoid injuries.
· Be fit, pace yourself and improve your skills to avoid injury.
· Seek medical advice for all serious injuries.
· Don't forget to warm down.