📊 Statistics: Why It Matters
Thousands of sports injuries in children are registered in Lithuania every year. About 40–50 % of all sports injuries occur in athletes under 18 years of age. Most of them could have been prevented with appropriate prevention measures!
Main causes: improper technique (35 %), overuse (30 %), insufficient warm-up (20 %), inappropriate equipment (15 %).
🔍 Most Common Injuries by Sport
Football: Ankle sprains, knee ligaments (ACL), thigh muscle strains, concussions.
Basketball: Ankle injuries, finger dislocations, knee injuries (especially in girls).
Gymnastics: Wrist, elbow, back injuries, stress fractures.
Swimming: Shoulder joint inflammation (swimmer's shoulder), knee problems.
Athletics: Shin splints, Achilles tendon injuries, stress fractures.
Contact sports: Concussions — especially dangerous for developing brains!
🛡️ Prevention Protocol: 7 Steps
- Proper warm-up (10–15 min.): Dynamic stretching exercises, light cardio, sport-specific movements
- Technique training: Technique first, only then speed and strength. Incorrect movements — a magnet for injuries
- Gradual load increase: 10 % rule — no more than load increase per week
- Proper equipment: Footwear by Sport, Protective Gear, Appropriate Surface
- Cross-Training: Combining different sports reduces repetitive injuries
- Rest Days: At least 1–2 days per week without intense training
- Hydration and Nutrition: Dehydration increases the risk of muscle cramps and injuries
🚑 First Aid: The R.I.C.E. Method
- R (Rest) — Rest: Immediately stop activity, protect the injured area
- I (Ice) — Ice: 15–20 min. every 2–3 hours for the first 48 hours (not directly on the skin!)
- C (Compression) — Compression: Elastic bandage (not too tight so as not to impede circulation)
- E (Elevation) — Elevation: Keep the injured limb above heart level
When to Definitely See a Doctor: severe pain, swelling or deformity; inability to move the limb or bear weight; a crunching sound at the time of injury; a blow to the head with impaired consciousness; pain lasting longer than 48 hours
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