Injury Prevention

  • Do a gentle warm-up before every workout to help prevent common sports injuries. Warm-ups increase blood flow to muscles and assists with flexibility.
  • Know your physical limits. Stop when you are fatigued.
  • Do some pre-training by lightly working out the relevant muscle groups before doing an intense physical activity, to help prevent overuse injuries.
  • If you have an injury, use the PRICE therapy method at home. Only use over the counter pain relievers if permitted by a doctor.

    P protect from further injury
    For more severe injuries, protect the injured area with a splint, pad, or crutch.

    R restrict activity
    Restricting activity will prevent worsening of the injury.

    I apply ice
    Apply ice immediately after a common sports injury.  Ice decreases inflammation. Use ice for 20 minutes, every one to two hours, for the first 48 hours after the injury. Don't use heat during this time — it encourages swelling and inflammation.

    C apply compression
    Compression with an elastic bandage will help reduce swelling.

    E elevate the injured area
    Elevating the injured area above the heart will also reduce swelling.


A concussion is a traumatic brain injury. Concussions can be simple or complex, and can have the ability to cause an altered mental status, as well as many other symptoms. They can even cause the victim to lose consciousness.

  • No matter how mild the injury may seem, recovering from a concussion should be taken seriously. It is important to undergo an evaluation by a qualified healthcare provider before returning to physical activity.
  • When appropriate, wear protective gear for the head and neck during physical activity – especially in contact sports.
  • Repeat concussions can have long term effects, so prevention is important.
  • Although some concussions may heal in a few days, some may take weeks to fully resolve.

Possible symptoms of a concussion include:

  • Balance problems
  • Difficulty communicating or concentrating
  • Dizziness
  • Drowsiness
  • Fatigue
  • Feeling emotional
  • Feeling mentally foggy
  • Headache
  • Irritability
  • Memory difficulties
  • Nausea
  • Nervousness
  • Numbness or tingling
  • Sadness
  • Sleeping more than usual, or having difficulty falling asleep
  • Visual problems – blurry or double vision
  • Vomiting