BREAKS, TEARS AND STRAINS Preventing Sports Injuries

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1 BetterSafe WELCOA S ONLINE BULLETIN FOR YOUR FAMILY S SAFETY BREAKS, TEARS AND STRAINS Preventing Sports Injuries You ve heard about the many health benefits of physical activity. On top of improving your fitness, exercising and playing sports can also help boost self-esteem, coordination and self-discipline particularly for children. But these benefits can come at a price: sports injuries. Fortunately, you can prevent many sports injuries by taking some simple precautions. Contact sports like football put athletes at obvious risk. Of special concern are severe injuries to the neck, spinal cord and, for young athletes, growth plates the areas of developing cartilage where bone growth occurs. The highest rates of injuries occur in sports that involve contacts and collisions, says Dr. Lynne Haverkos, a pediatrician at the National Institutes of Health (NIH). Head injuries are the most serious of the sports-related injuries, and although fatal head injuries are rare, they are the leading cause of death from a sports-related injury. TAKING THE RIGHT PRECAUTIONS The first thing you need to do is make sure you re using the right helmet or other protective gear for your sport. And be sure it fits properly. But virtually any part of your body can be injured during sports or exercise. Many injuries involve the musculoskeletal system: muscles, bones and associated tissues like cartilage. Sprains and strains are among the most common injuries people get, Haverkos says, adding, Knees, ankles and wrists are commonly injured joints. Equipment can play a role in these types of injuries as well. From shoes to bicycles to ice skates, whatever your sport, good equipment that fits your body properly can help you prevent all kinds of problems. Make sure equipment fits properly, and that the kids are using it safely. And provide a safe environment. A poorly maintained playing field or unsecured soccer goal can cause serious injury. WELCOA.ORG 1 of 2

2 BetterSafe Kids aren t the only ones who get sports injuries. More adults than ever are participating in sports. Less agile and resilient than they once were, adults can be more prone to injury than they think. You re more likely to hurt yourself if you haven t been keeping fit. People who take the winter off and start rigorous activity as soon as the weather improves are prone to injury. If you try to pack a week s worth of activity into a day or 2 on the weekend, you re also at risk. It s the sudden changes that really get you, the sudden jumps in activity, says Dr. Martha Murray of Children s Hospital, Boston. If you ve been off for a while, don t try to do too much at first. You should think about any sports participation as something you need to prepare for, Murray says. Whatever your age and whatever level of sport you do, it s important to train your muscles and joints so they have adequate strength, endurance and flexibility. Start slow and then build up so you are ready when the activity starts, she says. Warm-up exercises, such as stretching or light jogging, before an activity reduce the chance of muscle strain or other injury. And make sure to cool down. For example, after a race, be sure to walk or jog lightly for 5 minutes so your pulse slows down gradually. After a workout, when the body s tissues are warmer and more flexible, is also the safest time to do stretching to work on your flexibility. DEALING WITH AN INJURY If you have severe pain, swelling or numbness, or can t tolerate any weight on the injured area, contact your health care provider or go to an emergency room. It s probably okay to treat less severe injuries at home at least, at first. Follow the RICE method: Rest. Give the injured area time to heal. Ice. Apply an ice pack for up to 20 minutes at a time, 4-8 times a day. Compression. Wrap the area with an elastic bandage. Elevation. If possible, keep the injured area elevated above the level of the heart. If you re using RICE but the pain or other symptoms get worse, contact your health care provider. Don t let the prospect of getting injured scare you off. We already know a lot about how to prevent injuries. And the benefits you can get from sports and exercise are too important to ignore. WELCOA.ORG 2 of 2

3 DayInDayOut WELCOA S ONLINE BULLETIN FOR YOUR LIFESTYLE HOW TO SPOT AND PREVENT DEEP VEIN THROMBOSIS When the Clot Thickens Lots of things can cause pain and swelling in your leg. But if your symptoms stem from a blood clot deep in your leg, it can be dangerous. Blood clots can happen to anyone, anytime. But some people are at increased risk. Taking steps to reduce your chances of a blood clot forming in your veins can help you avoid potentially serious problems. Blood clots can arise anywhere in your body. They develop when blood thickens and clumps together. When a clot forms in a vein deep in the body, it s called deep vein thrombosis. Deep vein blood clots typically occur in the lower leg or thigh. Deep vein thrombosis has classic symptoms for example swelling, pain, warmth, and redness on the leg, says Dr. Andrei Kindzelski, an NIH blood disease expert. But about 30 40% of cases go unnoticed, since they don t have typical symptoms. In fact, some people don t realize they have a deep vein clot until it causes a more serious condition. Deep vein clots especially those in the thigh can break off and travel through the bloodstream. If a clot lodges in an artery in the lungs, it can block blood flow and lead to a sometimes-deadly condition called pulmonary embolism. This disorder can damage the lungs and reduce blood oxygen levels, which can harm other organs as well. Some people are more at risk for deep vein thrombosis than others. Usually people who develop deep vein thrombosis have some level of thrombophilia, which means their blood clots more rapidly or easily, WELCOA.ORG 1 of 2

4 DayInDayOut Kindzelski says. Getting a blood clot is usually the first sign of this condition because it s hard to notice otherwise. In these cases, lifestyle can contribute to a blood clot forming if you don t move enough, for example. Your risk is higher if you ve recently had surgery or broken a bone, if you re ill and in bed for a long time, or if you re traveling for a long time (such as during long car or airplane rides). Having other diseases or conditions can also raise your chances of a blood clot. These include a stroke, paralysis (an inability to move), chronic heart disease, high blood pressure, surgical procedure, or having been recently treated for cancer. Women who take hormone therapy pills or birth control pills, are pregnant, or within the first 6 weeks after giving birth are also at higher risk. So are those who smoke or who are older than 60. But deep vein thrombosis can happen at any age. You can take simple steps to lower your chances for a blood clot. Exercise your lower leg muscles if you re sitting for a long time while traveling. Get out of bed and move around as soon as you re able after having surgery or being ill. The more active you are, the better your chance of avoiding a blood clot. Take any medicines your doctor prescribes to prevent clots after some types of surgery. If you think you may be at risk for deep vein thrombosis, talk with your doctor. CLUES OF A CLOT Seek treatment if you have these symptoms. They may signal a deep vein clot or pulmonary embolism: swelling of the leg or along a vein in the leg pain or tenderness in the leg, which you may feel only when standing or walking increased warmth in the area of the leg that s swollen or painful ed or discolored skin on the leg unexplained shortness of breath pain with deep breathing coughing up blood A prompt diagnosis and proper treatment can help prevent the complications of blood clots. See your doctor immediately if you have any signs or symptoms of deep vein thrombosis or pulmonary embolism. A physical exam and other tests can help doctors determine whether you ve got a blood clot. There are many ways to treat deep vein thrombosis. Therapies aim to stop the blood clot from getting bigger, prevent the clot from breaking off and moving to your lungs, or reduce your chance of having another blood clot. NIH scientists continue to research new medicines and better treatment options. WELCOA.ORG 2 of 2

5 TakeCharge W E L C O A S S E L F - C A R E B U L L E T I N PREGNANCY AND BEYOND Make Healthy Choices for Yourself and Your Baby When you re about to be a new mom, it can feel like there s a lot to do and learn. You ll likely hear well-meaning advice from family, friends, and even total strangers. You may feel a mix of emotions. First, don t expect the worst. Expect the best, says Dr. Kimberly Yonkers, a researcher and psychiatrist at Yale University. While some information or statistics might seem scary, keep in mind that the vast majority of the millions of pregnancies in the U.S. each year are healthy. Staying Healthy during Pregnancy Healthy eating is always important, but it s even more so during pregnancy. A well-balanced diet can help ensure that you and your baby get all the nutrients you both need. Select a variety of fruits, vegetables, whole grains, lean meats or other protein sources, and low-fat dairy products. Be sure to get enough of the vitamin folate, found in foods like orange juice and leafy green vegetables. Experts recommend that all women of childbearing age add to, or supplement, their diet by taking 0.4 mg (400 micrograms) of folic acid, a form of folate, every day. Taking folic acid supplements at least a month before becoming pregnant and throughout the first 3 months of pregnancy can lower a baby s risk for certain birth defects by as much as 70%. Other nutrients that play essential roles during pregnancy are found in most prenatal vitamins. For your baby s safety, avoid certain foods such as raw fish, undercooked meat, deli meat, and unpasteurized cheese. Fish and shellfish can contain varying levels of methylmercury a toxic metal that may harm an unborn baby. During pregnancy, choose options that generally have low levels of this metal, such as shrimp, canned light tuna, salmon, pollock, and catfish. Pregnant women can eat up to 12 ounces of these fish each week. Keeping your body moving while you re pregnant can help you stay strong, feel and sleep better, and prepare your body for birth. Walking WELCOA.ORG 1 of 2

6 TakeCharge groups for moms and prenatal yoga classes might be a good place to find support and community while staying active. With a few considerations, most women can continue their regular levels of physical activity throughout pregnancy, Reddy says. Since gaining too much or too little weight during pregnancy can raise the risk of problems for both you and your baby, talk to your health care provider about the right amount of weight gain based on your pre-pregnancy weight. Ask about how much food you should eat, the nutrients you ll need, and the amount and type of physical activity that s safe for you. Also talk to your doctor about any medications and supplements you take, chemicals or potentially toxic things you re exposed to, and any habits or behaviors you may be concerned about, like alcohol or drug use. Together, you can make a plan to help keep yourself and your developing baby safe. Getting early and regular prenatal care is the best thing you can do to keep yourself and your baby healthy while you re pregnant. Every woman and each pregnancy is unique. See your health care provider throughout your pregnancy to ask about what s right for you, and to help you stay physically and mentally healthy. AFTER BABY ARRIVES As you adjust to being a mom, be sure to take care of yourself too! Connect with other moms. Look for a moms group in your community or online. Make time for yourself. Do something you enjoy, like listening to music, reading a book, watching a favorite show, or taking a hot bath without interruption. Be realistic. No need to strive for perfection. Do what you can. Ask for help. Don t be afraid to ask family and friends for help, whether it s caring for the baby or doing household chores. Rest when the baby rests. Sleep is just as important for you as it is for the baby. WELCOA.ORG 2 of 2

7 ToYourHealth WELCOA S ONLINE GENERAL WELLNESS BULLETIN SEASON OF TICKS Don t Let Them Take a Bite Out of Your Summer With the blossoming of spring, it s time to lace up your hiking boots and head to the great outdoors. But first, take note. Every year thousands of adults, children and pets across the country are exposed to Lyme disease and other diseases carried by ticks. Simple precautions can help you avoid getting sick from these bloodfeeding creatures. In 1975, 51 people came down with a mysterious arthritis-like ailment in Lyme, Connecticut. Researchers discovered that the disease was caused by small, coiled bacteria called Borrelia burgdorferi, or simply Bb. The bacteria spread to humans from the bite of a tiny deer tick. The tick can be as small as a pinhead. A deer tick can live on a variety of warm-blooded animals. Immature ticks favor small mammals, while adults tend to feed on white-tailed deer. The small mammals that ticks feed on can act as reservoirs for Bb, harboring it in their bloodstream. After a tick takes a blood meal from an infected animal, or host, the bacteria remain in the tick s gut throughout its life. The tick can then infect any new creature it feeds upon, including humans. However, transmission of Bb to a new host requires 24 to 48 hours. That s why it s important to carefully check your body and clothing for ticks after being outdoors in woody and grassy areas. If you see a tick, you can lessen the chance of infection by removing it from your body early, even if it s already begun to feed. A bull s-eye shaped rash at the site of the tick bite is the most reliable early symptom of Lyme disease. It appears 3 to 32 days after a tick bite in 70-80% of cases. The rash has a dark spot in the center where the bite was, with a lighter color ring around the spot. WELCOA.ORG 1 of 2

8 ToYourHealth Other early symptoms of Lyme disease resemble those of the flu. Warning signs include fatigue, headache, joint stiffness, stiff or painful muscles, fever and swollen joints. If the disease progresses, symptoms such as irregular heartbeat, heart palpitations or neurological abnormalities can develop. In its most advanced stages, Lyme disease can be debilitating. Early treatment is the most effective way to clear the infection from the body, says Dr. Joseph Breen of NIH s National Institute of Allergy and Infectious Diseases. The key is to consult a health care provider as soon as you recognize any symptoms. Scientists are currently working to understand how Bb interacts with its host, says Breen. In addition, work is underway to develop more effective diagnostic tools and vaccines. Gardening, camping, hiking and just playing outdoors are all great spring and summertime activities. But make tick prevention a part of your routine. PREVENTING TICK- BORNE DISEASES Avoid walking in woody and bushy areas with high grass. Stay on groomed trails when hiking. Wear long, light-colored pants, sleeves and socks. Tuck your pant legs into your socks. Spray exposed body areas and clothing with tick repellent. Search your entire body for ticks after being outdoors and immediately wash your clothing. Safely remove ticks. Gently grasp the tick with tweezers and slowly pull upward to allow the tick to release its bite. Wash the bite area with alcohol or soap and water, and contact a health care provider if you develop a fever, headache, fatigue or bull s-eye rash. WELCOA.ORG 2 of 2

9 TEST YOUR KNOWLEDGE ON A VARIETY OF WELLNESS TOPICS 1 When a clot forms in a vein deep in the body, it s called. a. Deep vein thrombosis b. Arthrosis c. Cardiac arrest 2 3 Keeping your body moving while you re pregnant can help you stay strong, feel and sleep better, and prepare your body for birth. Taking at least a month before becoming pregnant and throughout the first 3 months of pregnancy can lower a baby s risk for certain birth defects by as much as 70%. a. Vitamin C b. Vitamin D c. Folic acid supplements 4 You re more likely to hurt yourself if you haven t been keeping fit. 5 A bull s-eye shaped rash at the site of the tick bite is the most reliable early symptom of. a. Deep vein thrombosis b. Lyme disease c. E coli 6 Warm-up exercises, such as stretching or light jogging, before an activity can t reduce the chance of muscle strain or other injury. 7 Deep vein thrombosis can happen at any age. 8 Other early symptoms of Lyme disease resemble those of chicken pox. WELCOA.ORG