Prepare, Protect & Prevent and get the most out of your activities
It’s sometimes hard enough to get motivated for activity, having to battle time
constraints, fatigue and weather conditions, let alone having to deal with an
To avoid the burden of an injury whilst being active, you need to remember to
prepare your body. Without preparation, injuries are more likely to occur.
So to help you prepare and keep you injury free, Smartplay, Sports Medicine
Australia’s injury prevention program funded by the Australian Government
Department of Health and Ageing, offers the following advice:
Good Preparation Is Important
Always warm up, stretch and cool down.
Undertake training prior to competition to ensure readiness to play.
Undertake fitness programs to develop endurance, strength, balance,
coordination and flexibility.
Gradually increase the intensity and duration of training.
Good Techniques And Practices Will Help Prevent Injury
Know the rules and play fairly.
Avoid doing too much too soon. Establish a graduated training program.
Before playing competitively, learn, practise and use correct skills and
Be aware of the consequences of using sporting equipment
Know your physical capabilities and choose activities appropriate to your
Wear The Right Protective Equipment
Wear a mouthguard, preferably custom-fitted, at all times.
Wear shoes specifically designed for your activity.
Wear the appropriate protective gear at all times.
Check the sporting equipment for hazards
Check and maintain the playing surface to remove hazards, eg. stones,
Other Safety Tips
Eat a well-balanced nutritional diet.
Drink water before, during and after play.
Avoid drinking alcohol 48 hours before a game.
Avoid drinking alcohol after a game.
Apply broad-spectrum sunscreen when playing outdoors.
Do NOT play in extreme heat, wet or slippery conditions.
Know What To Do If An Injury Occurs
If you are injured or bleeding you should remove yourself from playing
If injured seek prompt attention from qualified first aid personnel.
An ankle brace should be worn for at least three months after serious
These precautions will ensure your injury risks are reduced. Remember
injuries usually mean time on the sideline so prevention is the key!
For further information on how to reduce your injury risks, visit
Sports Medicine Australia.