Injuries and Safety

No matter what sport or activity you choose, it's important to make sure you do it safely. If you get injured, you could be out of the action for some time. Injuries like sprains and strains can take weeks to heal. So it makes sense to take a few precautions so you can keep on playing!

To reduce the chance of injury, be sure to:

• Warm up before your workout. Do 5-10 minutes of light aerobic activity, such as jogging in place or climbing stairs, to warm up your body for more vigorous exercise.

• Stretch all of your major muscle groups - gently - before and after any workout.

• Use all safety equipment such as cleats, mouth guards, knee pads, etc., that are associated with your sport or activity.

• Learn new activities with someone knowledgeable (a coach, health club instructor, or gym teacher) before trying anything on your own.

• Know your limits. If you are new to exercise, take it very easy your first few times or during your first few attempts at a new activity. You may feel fine at the time, but chances are, new activities will make you somewhat sore the next day even if you don't overdo it.

• Avoid over-training. Too much exercise can be as bad as too little. You can significantly increase your risk of injury and burnout if you exercise too long or too often. Be sure to take at least a day off each week to let your body recover.

• Drink plenty of water before, during, and after your workouts. Drink even more on hot days when you exercise outside. Even when it's cold, you still sweat and need lots of water to stay hydrated.

• Listen to your body. Pain is a signal that something is wrong, and you should respond by resting. Don't try to "work through the pain" or you risk more serious injuries that could bench you for a long time.

If you do get injured

If you feel pain while you are exercising, stop what you are doing. Be sure to check with a parent, coach, or other adult to see if you need to see a doctor. Simple muscle sprains and strains are usually treated with R.I.C.E., which stands for:

• Rest - resting the body part completely

• Ice - put ice in a zipped plastic bag and then wrap the bag in a towel

• Compression - using an ace bandage or other type of splint

• Elevation - raising the body part above heart level. For example, propping up your ankle on pillows.

Again, be sure to check with an adult before attempting any self-treatment of injuries related to exercise. It's important to follow any treatment instructions, or you may re-injure yourself, perhaps more seriously than before.

A word about steroids

Anabolic steroids are synthetic versions of testosterone - a male sex hormone. An unnatural level of testosterone in the body causes males to acquire more female attributes, such as breast enlargement, and females to become more masculine. Both sexes can experience severe acne on their face and body, and may literally stop growing because the steroid can impair their growth process. In young women, steroids can make your periods irregular. Your voice may deepen, and you may grow more body and facial hair. You could also experience more irritability and aggressive behavior, such as fighting with your friends and family.

Professional sports associations ban most steroids. If athletes are caught using them, their careers could be destroyed. While steroids may increase muscle mass, they do nothing for skill, agility, or performance. Those are things you need to develop yourself. Part of being a successful athlete is learning to train properly, eat well, and give your very best. Taking risky "shortcuts" such as steroids is not the way to be successful in your sport or to feel good about yourself as an athlete.

Fitness without the Fuss

There are lots of ways of being fit that don't involve a gym, organized sports, or activities like jogging or stair climbing.  By making your lifestyle naturally active, you ensure that you will stay fit for many years to come.  Here are some easy ways to add fitness to your life without ever setting foot in a gym:

• Walk your dog (or a neighbor's dog)

• Play a game of tag with your little brother or sister.

• Take the stairs instead of the elevator

• Walk to school or shopping instead of driving

• Go dancing with your friends

• Help with the gardening or housework

• Wash the car

• Go for a hike

• Mow the lawn

It all looks so boring

Looking for some excitement? Vary your workouts so you don't get bored. You will also reap more of the benefits by training different muscle groups through different kinds of activities.

If the idea of jogging or cycling bores you to tears, you might want to try adventure sports, such as:

• Kickboxing

• Snowboarding

• Skateboarding

• Mountain Biking

• Surfing

• Sandboarding

• Rock Climbing

• Kayaking

• SCUBA

• Pilates

• Yoga

• T'ai Chi

You will need your parents' permission to invest some time and money in safety equipment and lessons for most of these sports. All of these activities carry risks for serious injury and it is important to learn the proper techniques before trying them out on your own. It's also a good idea to try these sports with a friend, so you can watch out for each other and share new things that you learn.

Credits: 4girls Health web site - The National Women's Health Information Center 

This article has informational purpose and  isn't a substitute for professional advice.

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