Tips for injury prevention during sports

Exercise safety

n Exercise at least 30 minutes every day

n Warm up and stretch before physical activity

n Wear the right shoes and protective gear

n Take lessons to learn proper technique

n Invest in good equipment

n Be cautious when adding new activities and exercises

n Develop a balanced fitness program that includes cardiovascular exercise, strength training and flexibility

Tips for youth sports

n Children should participate in a level of sport that matches his or her level of development and physical conditioning. Injuries occur when parents expect the sport to get the child into shape rather than helping a child train for a sport prior to participating in it.

n Sporting events should occur in a healthy environment (with the appropriate surface) and be well-coached and supervised by a qualified adult leader.

n Allow children to play as children, not adults

n Receive and follow conditioning guidance in your child's sport of choice. It is important for young bodies to start at a beginning level of activity and work their way up to a more advanced level.

n Safety gear can be a life-or-death issue. Always have your child wear properly fitting safety equipment that is in good condition.

n Many children have special needs. Be aware of them and address them.

n Most sports require a certain amount of flexibility and power. Make sure your child takes time to warm up properly before engaging in the sporting activity.

n Overuse is a common risk among young people. Children should be properly rested before playing and shouldn’t overdo. They should never be allowed to play through pain.

n Learn the rules with your child and make sure he or she follows them

n Encourage your child to have fun participating in their sport of choice

Playground safety tips

The American Academy of Orthopedic Surgeons recommends these playground safety tips for children and the adults supervising them:

n Children should play over a soft surface such as rubber, double-shredded bark mulch or engineered wood fibers

n Inspect equipment for loose, broken or missing parts

n Children should hold onto handrails and grips with both hands

n An adult should be present during playtime

n When using the slide, kids should slide one person at a time, slide sitting down and facing forward, and move away from the slide as soon as they reach the ground

n Children should play on dry equipment only and wear proper footwear

n Encourage kids to watch out for others, climb on steps slowly and have fun!

n

Submitted by Providence Hood River Orthopedic and Sports Medicine Clinic.

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Parkdale third graders sing "12 Disaster Days of Christmas"

Welcome to your sing-able Christmas gift list. What follows is an emergency rendition of “12 Days of Christmas” – for outfitting your home or car in case of snow storm, earthquake, flood or other emergency. Read it as a simple list, or sing it to the tune of “12 Days” – you know, as in “ … and a partridge in a pear tree…” Not to make light of it, but the song is a familiar framework for a set of gift ideas that you could consider gathering together, even if the recipient already owns items such as a bunch of coats, tire chains and flashlights. Stores throughout the Gorge are stocked up on all these items. Buying all 12 days might be prohibitive, but here are three ideas for checking any of the dozen off your list (notations follow, 1-12.) The gift items needed to stay warm, dry and safe are also coded to suggest items in your abode (A) in your car (C) or both (B). 12 Gallons of Water (A) 11 Family meals (B) 10 Cans of propane (A) 9 Hygiene bags (B) 8 Packs of batteries (A) 7 Spare coats (B) 6 Bright red flares (C) 5 Cozy blankets (B) 4 Tire chains (C) 3 Flashlights (B) 2 cell phone chargers (B) 1 And a crush-proof first aid kit (B) Price ranges? Here’s a few quotes for days Three, Two, Four and Nine: n A family gift of flashlights (three will run $15-30, Hood River Supply, Tum-A-Lum) n Cell phone chargers (two will run $30-60) n Tire chains (basic set, $30, Les Schwab, returnable if unused for the winter) n Family meals ($100 or so should cover the basics for three or four reasonably well-fed days) n The home kit should be kept in a handy place near an exit, and remember that water needs to be replenished every few months. If you have a solid first aid kit already, switch out the gift idea with “and-a-sto-o-u-t- tub-for it-all …” Otherwise, it’s a case of assembling your home or car kits and making sure all members of the family know what the resources are and how to use them (ie flares and propane). Emergency situations are at worst life-threatening, at best deeply uncomfortable if you and your family are left without power for an extended period, or traveling and find yourself in a situation where you need to wait out a storm, lengthy traffic delay, or other crisis. Notes on the 12 gift ideas: 12 – Gallons of water: that’s one per person in a four-member family to last for three days, the recommended minimum to be prepared for utility outages. 11 – Easy-open packaged goods, energy bars, dried food and nuts are good things to include for nutrition. Think of what your family of four needs for three days to stay fortified and hydrated (see number 12). Can-opener also recommended 10 – If you have a propane camping stove, keep extra fuel handy. 9 – Hygiene bags: put packaged moistened towelettes, toilet paper, and plastic ties in large garbage bags (for personal sanitation) Resource list courtesy of Hood River County Emergency Management, Barbara Ayers, manager/ 541-386-1213. The county also reminds residents to Get a Kit, Make A Plan to connect your family if separated, and Stay Informed. See www.co.hood-river.or.us to opt-in for citizen alerts. Enlarge



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