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| Quick Reference Guide for Sports Injuries. (Click Here) |
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| ABOUT SAFE KIDS UPSTATE Safe Kids Upstate is one of more than 450 coalitions affiliated with Safe Kids Worldwide®, an organization whose mission is to prevent accidental childhood injury, a leading killer of children 14 and under. There are 15 Safe Kids coalitions in South Carolina. |
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| Sports Injury Guide |
INJURY Prevention Treatment
ACHILLES TENDINITIS-
Pain on heel cord, calf, or back of heel.
Soreness during running or jumping when
pushing off because of over-exertion, improper
stretching, hard shoe or sneaker heel.
Pain on heel cord, calf, or back of heel.
Soreness during running or jumping when
pushing off because of over-exertion, improper
stretching, hard shoe or sneaker heel.
Proper stretch before and after
exercise, padded heel in the shoe,
and gradual conditioning to activity.
Use padded heel cup.
exercise, padded heel in the shoe,
and gradual conditioning to activity.
Use padded heel cup.
Proper stretch before and after exercise,
padded heel in the shoe, and gradual
conditioning to activity. Use padded
heel cup.
padded heel in the shoe, and gradual
conditioning to activity. Use padded
heel cup.
ANKLE SPRAIN-
Pain, swelling, and loss of motion when
walking, resulting from landing on outside of
foot and stretching/tearing ligaments.
Pain, swelling, and loss of motion when
walking, resulting from landing on outside of
foot and stretching/tearing ligaments.
Strengthening exercises pre-season.
If injured, use proper shoes, crutches,
cane, and walk within pain tolerance.
Periodically move ankle up and
down to prevent stiffness and blood
clotting.
If injured, use proper shoes, crutches,
cane, and walk within pain tolerance.
Periodically move ankle up and
down to prevent stiffness and blood
clotting.
Apply ice 20 minutes on, 20 minutes
off, 3 times daily until swelling
subsides. Apply bandage from toes to
upper calf, leaving no openings.
Elevate- lie flat with injured foot raised
about 18" on a pillow. If pain persists
for 3 days, call a doctor.
off, 3 times daily until swelling
subsides. Apply bandage from toes to
upper calf, leaving no openings.
Elevate- lie flat with injured foot raised
about 18" on a pillow. If pain persists
for 3 days, call a doctor.
ANKLE SPRAIN-
Pain, swelling, and loss of motion when
walking, resulting from landing on outside of
foot and stretching/tearing ligaments.
Pain, swelling, and loss of motion when
walking, resulting from landing on outside of
foot and stretching/tearing ligaments.
Two pair of socks, washed daily.
Good covering in shower or locker
room and other public places.
Powder feet daily.
Good covering in shower or locker
room and other public places.
Powder feet daily.
Wash feet thoroughly on a daily basis,
especially between toes. Apply anti
fungal ointment, powder, or spray.
Expose to air. Wash socks daily and
powder over fungal spray during
activity.
especially between toes. Apply anti
fungal ointment, powder, or spray.
Expose to air. Wash socks daily and
powder over fungal spray during
activity.
ATHLETE'S FOOT-
Itching redness between toes or on sole of foot.
Scaly, dry skin caused by a superficial fungus
infection, soil in locker rooms, excessive
sweating, or dirty socks. Highly contagious.
Itching redness between toes or on sole of foot.
Scaly, dry skin caused by a superficial fungus
infection, soil in locker rooms, excessive
sweating, or dirty socks. Highly contagious.
Properly fitting shoes, baby powder
with cornstarch in sock, two pairs of
socks.
with cornstarch in sock, two pairs of
socks.
Drain blister with needle. Puncture
blister on bottom side. Apply antibiotic
cream and cover with adhesive
bandage.
blister on bottom side. Apply antibiotic
cream and cover with adhesive
bandage.
Blisters-
Redness, tenderness, fluid between first and
second layer of skin.
Redness, tenderness, fluid between first and
second layer of skin.
Properly fitting shoes, baby powder
with cornstarch in sock, two pairs of
socks.
with cornstarch in sock, two pairs of
socks.
Drain blister with needle. Puncture
blister on bottom side. Apply antibiotic
cream and cover with adhesive
bandage.
blister on bottom side. Apply antibiotic
cream and cover with adhesive
bandage.
Blisters-
Redness, tenderness, fluid between first and
second layer of skin.
Redness, tenderness, fluid between first and
second layer of skin.
Properly fitting shoes, baby powder
with cornstarch in sock, two pairs of
socks.
with cornstarch in sock, two pairs of
socks.
Drain blister with needle. Puncture
blister on bottom side. Apply antibiotic
cream and cover with adhesive
bandage.
blister on bottom side. Apply antibiotic
cream and cover with adhesive
bandage.
Blisters-
Redness, tenderness, fluid between first and
second layer of skin.
Redness, tenderness, fluid between first and
second layer of skin.
Proper conditioning, flexibility, and
protective padding if engaging in
contact sports.
protective padding if engaging in
contact sports.
Apply ice 20 minutes on, 20 minutes
off, 3 times daily. DO NOT APPLY
HEAT. While icing, stretch (don't
bounce) slowly until you feel tension in
the muscle. Apply ace bandage above,
over, and below area, leaving no
openings for swelling to pool. Exercise
within pain tolerance. DO NOT
EXERCISE THROUGH SHARP PAIN.
off, 3 times daily. DO NOT APPLY
HEAT. While icing, stretch (don't
bounce) slowly until you feel tension in
the muscle. Apply ace bandage above,
over, and below area, leaving no
openings for swelling to pool. Exercise
within pain tolerance. DO NOT
EXERCISE THROUGH SHARP PAIN.
CONTUSION (BRUISING)-
Pain, swelling, and loss of motion resulting
from a direct blow or tearing of muscles.
Pain, swelling, and loss of motion resulting
from a direct blow or tearing of muscles.
Proper conditioning, If hot/humid
outside, remove all excess clothing.
If hot/dry, wear loose, light clothing.
outside, remove all excess clothing.
If hot/dry, wear loose, light clothing.
Get out of the sun; go into a cool place
or shade. Drink water and/or sports drink.
If body is hot, cool down with cold
compresses. Be patient.
or shade. Drink water and/or sports drink.
If body is hot, cool down with cold
compresses. Be patient.
HEAT EXHAUSTION-
Extreme weakness, pallor, cool/clammy skin,
week rapid pulse, nausea, excessive water and
nutrient loss.
Extreme weakness, pallor, cool/clammy skin,
week rapid pulse, nausea, excessive water and
nutrient loss.
Gradual conditioning. No heavy
exertion in hot, humid weather (over
90%). Frequent water/shade breaks.
exertion in hot, humid weather (over
90%). Frequent water/shade breaks.
True emergency- life threatening.
CALL AMBULANCE IMMEDIATELY.
Cool entire body;place cold packs on
pressure points (armpits, groin, temple).
CALL AMBULANCE IMMEDIATELY.
Cool entire body;place cold packs on
pressure points (armpits, groin, temple).
HEAT STROKE-
Dry (no sweating) red skin, temperature
elevation, and a strong, rapid pulse. This is a
medical emergency.
Dry (no sweating) red skin, temperature
elevation, and a strong, rapid pulse. This is a
medical emergency.
Proper foot wear with protective
padding. Check playing or running
area.
padding. Check playing or running
area.
Apply ice 20 minutes on, 20 minutes
off, 3 times daily until symptoms
subside. Avoid using pad directly on
affected area and leave opening over
sore spot. If pain persists, call a doctor
off, 3 times daily until symptoms
subside. Avoid using pad directly on
affected area and leave opening over
sore spot. If pain persists, call a doctor
HEEL BRUISE-
Pain and swelling from a direct blow or
repetitive training involving pressure or trauma
to the heel.
Pain and swelling from a direct blow or
repetitive training involving pressure or trauma
to the heel.
Cut nail straight across and do not
cut edges. Wear properly fitted shoes.
cut edges. Wear properly fitted shoes.
Wear two pair of socks, soft shoes. Cut
"V" in center of nail, apply
antibacterial ointment to nail edges,
and keep clean. If pain persists, call a
doctor.
"V" in center of nail, apply
antibacterial ointment to nail edges,
and keep clean. If pain persists, call a
doctor.
INGROWN TOENAIL-
Pain, swelling, redness at junction of nail and
skin because of trauma, improper footwear,
improper nail care, and hereditary factors.
Pain, swelling, redness at junction of nail and
skin because of trauma, improper footwear,
improper nail care, and hereditary factors.
Proper footwear and running/walking
carefully.
carefully.
Place toe in cold water (53 degree F) 3
times daily for 20 minutes. Move toe up
and down within pain tolerance. If pain
persists for 3 days, consult doctor.
times daily for 20 minutes. Move toe up
and down within pain tolerance. If pain
persists for 3 days, consult doctor.
JAMMED TOE-
Pain, swelling, and loss of motion from
jamming of toe into surface or tight shoes or
from kicking an object.
Pain, swelling, and loss of motion from
jamming of toe into surface or tight shoes or
from kicking an object.
Proper diet (apples, bananas,
oranges, ketchup) and gradual
conditioning to increase flexibility.
oranges, ketchup) and gradual
conditioning to increase flexibility.
Gently stretch the involved area
immediately and gently massage area
of muscle where spasm is occurring.
immediately and gently massage area
of muscle where spasm is occurring.
MUSCLE CRAMPS (LEG)-
Immediate tightness and spasm in muscle;
pain because of fluid imbalance and improper
conditioning.
Immediate tightness and spasm in muscle;
pain because of fluid imbalance and improper
conditioning.
Wear protective head gear and avoid
contact or over-exertion.
contact or over-exertion.
Do not lie down or place head
backward. Instead, clamp nostrils
together or place gauze in bleeding
nostril. Stand up straight and apply ice.
backward. Instead, clamp nostrils
together or place gauze in bleeding
nostril. Stand up straight and apply ice.
NOSE BLEED-
Bleeding from one or both nostrils resulting
from a direct blow or over-exertion.
Bleeding from one or both nostrils resulting
from a direct blow or over-exertion.
Stretch muscles before activity.
Apply ice 20 minutes on, 20 minutes
off, 3 times daily. Wrap with ace
bandage and do slow, gradual stretch
of area involved. When there is no pain
upon walking, begin jogging, then
increase pace gradually.
off, 3 times daily. Wrap with ace
bandage and do slow, gradual stretch
of area involved. When there is no pain
upon walking, begin jogging, then
increase pace gradually.
Pulled Muscle-
Pain, swelling, and occasional loss of motion if
severe, resulting from over-stretching with
activity, extreme muscular fatigue, or sudden
twisting motion.
Pain, swelling, and occasional loss of motion if
severe, resulting from over-stretching with
activity, extreme muscular fatigue, or sudden
twisting motion.
Stretch muscles before activity.
Apply ice 20 minutes on, 20 minutes
off, 3 times daily. Wrap with ace
bandage and do slow, gradual stretch
of area involved. When there is no pain
upon walking, begin jogging, then
increase pace gradually.
off, 3 times daily. Wrap with ace
bandage and do slow, gradual stretch
of area involved. When there is no pain
upon walking, begin jogging, then
increase pace gradually.
Pulled Muscle-
Pain, swelling, and occasional loss of motion if
severe, resulting from over-stretching with
activity, extreme muscular fatigue, or sudden
twisting motion.
Pain, swelling, and occasional loss of motion if
severe, resulting from over-stretching with
activity, extreme muscular fatigue, or sudden
twisting motion.
Eat bananas, apples, or ketchup and
drink water or a sports drink. Avoid
eating a heavy meal 2 1/2 hours
before activity/exercise. Gradual
conditioning for activity.
drink water or a sports drink. Avoid
eating a heavy meal 2 1/2 hours
before activity/exercise. Gradual
conditioning for activity.
Apply pressure with hand directly on
the area of pain. Then slowly stretch
out the cramped area.
the area of pain. Then slowly stretch
out the cramped area.
RUNNER'S CRAMP-
Pain and cramping in side of stomach with
pain increasing if you continue to run,
resulting from loss of fluid while running in hot
climate or from over-exertion.
Pain and cramping in side of stomach with
pain increasing if you continue to run,
resulting from loss of fluid while running in hot
climate or from over-exertion.
Eat bananas, apples, or ketchup and
drink water or a sports drink. Avoid
eating a heavy meal 2 1/2 hours
before activity/exercise. Gradual
conditioning for activity.
drink water or a sports drink. Avoid
eating a heavy meal 2 1/2 hours
before activity/exercise. Gradual
conditioning for activity.
Apply pressure with hand directly on
the area of pain. Then slowly stretch
out the cramped area.
the area of pain. Then slowly stretch
out the cramped area.
RUNNER'S CRAMP-
Pain and cramping in side of stomach with
pain increasing if you continue to run,
resulting from loss of fluid while running in hot
climate or from over-exertion.
Pain and cramping in side of stomach with
pain increasing if you continue to run,
resulting from loss of fluid while running in hot
climate or from over-exertion.
Good footwear, gradual conditioning,
and flexibility. Change running
surfaces regularly.
and flexibility. Change running
surfaces regularly.
Apply ice on painful area before and
after activity. Run less until pain
subsides; if pain persists, get x-ray 10-14
days after symptoms begin; do calf
stretches and get soft heel pad for
shoes.
after activity. Run less until pain
subsides; if pain persists, get x-ray 10-14
days after symptoms begin; do calf
stretches and get soft heel pad for
shoes.
SHIN SPLINTS-
Pain on middle, inside, or outside of lower leg
because of improper footwear, poor flexibility,
heavy running, and running on hard surface.
Pain on middle, inside, or outside of lower leg
because of improper footwear, poor flexibility,
heavy running, and running on hard surface.
Stretch muscle by bringing palm
down, hold, and repeat 5 times. Then
bring wrist up, hold, and repeat 5
times. Strengthen wrist by holding
weight and moving hand up and
down 20 times, 3 times daily.
down, hold, and repeat 5 times. Then
bring wrist up, hold, and repeat 5
times. Strengthen wrist by holding
weight and moving hand up and
down 20 times, 3 times daily.
Apply ice 3 times daily, 20 minutes on
and 20 minutes off, before and after
activity. Stretch hand in all motions
and re-adjustment strokes to eliminate
those that produce pain.
and 20 minutes off, before and after
activity. Stretch hand in all motions
and re-adjustment strokes to eliminate
those that produce pain.
TENNIS ELBOW-
Pain on outside of elbow during gripping
movement. Swelling because of improper
swinging motion or overuse.
Pain on outside of elbow during gripping
movement. Swelling because of improper
swinging motion or overuse.
| ALWAYS SEEK PROFESSIONAL MEDICAL ATTENTION FOR SERIOUS INJURIES |