This post originally appeared on the National Center for Sports Safety’s website. NCSS was founded by Dr. Lemak to improve youth-sports safety.
It is not only important for coaches to be prepared in emergency situations, but for parents and friends to be prepared as well. The National Center for Sports Safety recommends that spectators carry a first aid kit of their own to games and practices. This kit should include the items listed below.
- Sport Safety Training Injury Prevention and Care Handbook
- Non-powdered Barrier Gloves
- Resuscitation mask/face shield
- Cold Pack
- Bandage Strips
- Patch Bandage
- Elastic Fabric Flexible Bandage
- Kling Roller Gauze
- Eye Dressing Kit (Eye Patch and Clear Medical Tape)
- Eyewash
- Adhesive Tape
- Antibiotic Ointment
- Anti-septic wipes
- Alcohol Wipes
- Triangular Bandage for sling
- Insect Sting Ointment
- Hydrocortisone Cream
- Sun Block (30) SPF
- Insect Repellant
- Scissors
- Tweezers
2010 is just beginning and the South has been hit with a cold snap. It’s not the best weather if you made a resolution to be more active.
Temperature highs have been in the 30s while lows have ranged in the teens. Since we’re used to warmer temps here in Alabama, freezing weather is an easy excuse to not keep your resolution. Here’s what you need to know to keep warm and motivated when the thermometer drops.
- Wind chill can make it worse. Wind chill will eliminate the area of warm-air insulation around your body and get through clothes. Check the forecast and pay attention to wind chill. If it is below zero, skip outdoor routines.
- Stay hydrated. Drink plenty of water before, during and after any exercise. It’s just as easy to get dehydrated in cold weather as it is in the heat.
Properly gearing-up is a good way to stay motivated.
- Head, shoulders, knees, and toes. When your body gets cold, blood rushes to your core. So it’s important to wear clothes that keep your extremities warm. Wear a hat, headband, or helmet for the head where up to 40% of body heat escapes. Layer gloves and socks if you don’t have insulated pairs.
- Motivation. Maintaining the self-control to exercise can be tough in ideal weather. Freezing temperatures make it tougher. Properly gearing-up and preparation is a good way to maintain the motivation.
- See your physician first. There’s a reason we repeat this so much. Beginning any sort of routine means you should check with your doctor. Even if you’re a veteran of living an active lifestyle you should make it a point to get a physical. Especially if you’re used to particular environmental conditions; joints and other parts of the body are affected by the environment.
What are you doing to stay motivated in times of unexpected weather changes? Tell us in the comments.
]]>And since an estimated three million kids are injured each year while playing sports it’s hard to blame anyone for tip-toeing the line. There are three kinds of injuries you should be on the look out for when your kid starts a sport: growth-plate injury, sprains & strains and overuse injury.
Sprains & Strains
A sprain is caused by a ligament being stretched too far. A more severe tear in the ligament is a strain and is often caused the same way as a sprain. Symptoms include inflammation, localized pain, swelling and loss of normal function of the limb. There are simple ways to treat a minor sprain or strain:
- Rest: The sprain should be rested. No additional force should be applied on site of the sprain. If, for example, the sprain were an ankle sprain, then walking should be kept to a minimum.
- Ice: Ice should be applied immediately to the sprain to minimize swelling and ease pain. It can be applied for 20-30 minutes at a time, 3-4 times a day. Ice can be combined with a wrapping to minimize swelling and provide support.
- Compression: Dressings, bandages, or ace-wraps should be used to immobilize the sprain and provide support.
Growth-plate injury
Growth-plates are the areas of developing tissue on the ends of a child’s bones. As a child becomes an adult, the soft tissue hardens to become bones. If an adult injurers the same place as a child, it may just ache. If the growth-plate is damaged your child needs to see an orthopedist. Growth-plates are located in the fingers, feet, ankles, hips, forearms, collarbone, upper legs, and lower legs. Damaged growth plates can result in improper growth and can cause lasting pain.
Overuse injury
Some parents may believe that a kid should focus on one or two sports, but they would be wrong. Kids’ bodies are meant to go through the same kinds of motions and movements over and over. In fact, when a kid focuses on one sport that kid is more likely to have an overuse injury at least once. Overuse injuries can result in severe problems that can only be resolved through surgery. Overuse injuries include:
- Tennis Elbow
- Little League Elbow
- Shin Splints
- Knee injuries
- Constant pain in specific parts of the body including the back and shoulders.
Precautions should be taken to protect kids. The best precaution is to have a coach trained in sports safety and injury prevention. An affordable and comprehensive test can be found at NCSS (www.SportsSafety.org). The NCSS was founded by Dr. Lemak to improve safety training and injury prevention on all levels of youth sports.
Other precautions are constant adult supervision, a physical exam before and after a sport’s season, proper safety equipment, warm-ups before a game and cool-downs after a game.
Tell us if your coach is prepared for emergencies on the field.
]]>Where will my doctor be?
Dr. David Lemak and Dr. Agee are joining the move. Our outstanding team will be pioneering work in the field of orthopedics and sports medicine as we continue our successes and join the complimentary team already established at Trinity. Last month Trinity was named #1 for overall cardiac care in Alabama by HealthGrades.
Dr. Lemak said, “The Trinity team has a clear vision for creating the region’s premier sports medicine
and orthopedic center where we can provide exceptional care for the area’s athletes and
orthopedic patients, and I welcome the opportunity to be a part of this exciting effort,” in a press release released today.
Dr. Michael Patterson will stay at our Shelby County location.
We’re moving big!
Over 100 physicians and doctors have studied under Dr. Lemak and our practice. And we’re still counting. Trinity is currently seeking regulatory approval to complete construction on the hospital project on Hwy 280. The construction would allow us to focus on creating a state-of-the-art hospital with cutting-edge medical technology that would make us the premier destination for improving life after a sports or other kind of injury.
Dr. Lemak had his hand in the architecture of the building, surgical service and designing operating suites.
We will continue to train the next generation of doctors while giving our patients personalized care.
About Trinity Medical Center
Trinity Medical Center is a 560-bed, comprehensive medical center. The hospital offers
programs and services in all medical and surgical areas. This includes cardiology,
robotic surgery, oncology, neurology, women’s health, mental health, digestive diseases,
geriatrics, physical medicine and rehab, sports medicine, cardiac and pulmonary rehab,
and emergency care. The hospital’s medical staff includes more than 600 physicians
representing 30 specialties and subspecialties. Long recognized as a leader in
Cardiology Services, Trinity Medical Center has been ranked by HealthGrades in 2010
as number one in Alabama for Overall Cardiac Services, number one in Alabama for
Cardiology Services, and number one in Alabama for Coronary Interventional
Procedures. Trinity is also the recipient of the HealthGrades Coronary Intervention
Excellence Award™ in 2010.
Lemak Sports Medicine and Orthopedics is redefining health and wellness for athletes,
active professionals, and youth. Lemak Sports Medicine currently provides sports
medicine coverage to over eighteen high schools and four universities throughout
Central Alabama, as well as numerous professional sports teams and leagues. Lemak
Sports Medicine currently has two locations; Brookwood Medical Plaza and in Shelby
County in Alabster.
Repetitive-use injury results from bad equipment, poor prep, training error and routines that focus on only one part of the body.
Preventing repetitive use can be simple:
1. Check with a physician before you begin a new training routine. Unique bone structure, growth spurts and muscle-tendon imbalances can lead to problems even if an athlete does everything else right.
2. Don’t overload. Pace yourself.
3. Shoes. Wear the right pair of shoes… and other equipment. Also, make sure to train during proper field conditions.
4. Slow and steady wins the race. Most repetitive-use injury happens at the beginning of the training and when the athlete is nearing his threshold. Improvement is important, but don’t overdo it.
5. Cross the tees. Cross-fit training (or mixing routines that work different parts of the body) is a great way to stay active and prevent repetitive injury.
6. The number one most important thing to keep in mind is listen to your body.
Have you experienced repetitive-use injury? How do you avoid it?
]]>“Heat injuries are easy to spot, making this type of injury easily preventable,” says Beth Kates, Sports Medicine Outreach and Certified Athletic Trainer. Here are the warning signs:
- Heat Stress: heat stress makes you feel uncomfortable and decreases performance. Some people may feel dizzy or possibly faint.
- Heat exhaustion: An individual experiences fatigue, heavy sweating, clammy or flushed skin, dizziness, and difficulty breathing and sometimes vomiting or fainting.
- Heat stroke: Heat stroke occurs when a victim’s body temperature reaches 104+ degrees and is a life-threatening heat injury. Heat stroke can lead to coma or death in the worst cases. Early signs include: body temps above 104 degrees, rapid heart-rate, bluish or red skin, dizziness, shivering, nausea, and severe headache that leads to confusion, convulsions and unconsciousness.
Kates says, “Staying hydrated and taking breaks at regular intervals can help coaches and players avoid or deter heat illness.”
However, if someone is suffering from a heat stroke the best option is to call an ambulance and move the victim to a cooler place. If you can’t get indoors, then a shade will do. Also, remove any outer clothing, especially football equipment. If you have cold packs or a tub of cool water, use it. DO NOT USE ICE WATER. If nothing else, fan the victim vigorously to help promote cooling.
Three easy ways to avoid even the mildest of heat injury include:
- Drink ½ to 1 cup of water every 20 minutes
- Schedule practices in the early morning or late afternoon to avoid the hottest times of the day
- Rest at regular intervals
Heat can be a serious problem is taken lightly.
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