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Smartplay
 
Smartplay Victoria is a State Government initiative which aims to reduce the incidence and frequency of sport and recreation injuries in the Victorian community. This is achieved through the promotion of safer sport messages and delivered through the development of effective partnerships between Smartplay and community, school and sporting groups.
As physical activity is such an important and enjoyable part of the lives of so many Victorians, the State Government is committed to encouraging the community to become more active, on a more regular basis. Even moderate levels of physical activity have been shown to reduce the occurrence of many chronic diseases in later life. Improving the community's health by encouraging physical activity, including participation in sport, is therefore a common objective of Smartplay's funding agencies VicHealth, the Department of Planning and Community Development (Sport and Recreation Victoria) and the Department of Human Services.
Unfortunately, injuries can reduce the health benefits provided by physical activity and discourage or even prevent ongoing participation. However sports related injuries should not be seen as inevitable. Through improvements in injury prevention awareness and the development of new strategies, the health, economic and social benefits - and, importantly, the enjoyment - offered by regular physical activity can be maximised.
Visit smartplay to read a vast array of articles, news items and resources or select one of our published smartplay publication articles in the smartplay section.
Beat the heat
Summer sport can turn into a risky pursuit when the sun is beating down.
Playing sport or exercising in the heat of summer can put participants at risk of cramp, heat exhaustion and even the fatal condition of heat stroke.
But it’s not all bad news. With a little common sense everyone can enjoy the benefits of summer sport and exercise, without the risk of heat injury.
To help beat the heat, Smartplay, Sports Medicine Australia’s sports injury prevention program funded by VicHealth and the Department of Planning and Community Development (Sport and Recreation Victoria), offers the following advice:
Stay hydrated
During activity, especially in hot conditions, a substantial amount of water is lost through sweating. This increases the risk of dehydration. Dehydration decreases performance and contributes to fatigue which may lead to cramps, heat exhaustion and heat stroke. To keep hydrated drink fluids (water or sports drinks) before, during and after exercise. However don’t rely on thirst, as it is a poor indicator of fluid needs. Drink at least two to three glasses (500ml) half an hour to an hour before exercise, one glass (200ml) every 10-15 minutes during exercise and enough to fully re-hydrate after exercise.
Wear the proper clothing
Clothing for warm conditions should allow easy evaporation of sweat from the skin. It should be light coloured, lightweight and loose fitting, and provide protection from the sun. Also remember to wear sunglasses, 30+ sunscreen and a hat.
Time activity
Schedule activity to avoid the hottest part of the day, between 11am and 3pm. By undertaking activity in the early morning, late afternoon or night the risk of falling victim to the heat is reduced. Also take rest breaks, in the shade if possible.
Modify warm up
In hot conditions, reduce the duration and intensity of warming up to minimise an increase in body heat and temperature before activity.
Take medical conditions into consideration
Those who have recently experienced a high temperature, infection, diarrhoea or vomiting should NOT take part in strenuous exercise. Those with a medical condition such as asthma, diabetes, heart problem, epilepsy, or obesity, or are taking medication, may experience difficulties exercising in the heat and should seek advice from a doctor.
Be aware of heat illness risk factors
The following factors contribute to the risk of heat illness:
„Q Dehydration
„Q High exercise intensity
„Q Lack of fitness
„Q Previous history of heat illness or heat intolerance
„Q High air temperature
„Q High humidity
„Q Heavy clothing
„Q Lack of acclimatisation
„Q Illness and medical conditions
Know heat illness symptoms
Symptoms of heat illness are:
„Q Light-headedness
„Q Headache
„Q Fatigue
„Q Dizziness
„Q Nausea
„Q No sweating
„Q Obvious lack of skill and coordination or unsteadiness
„Q Confusion
„Q Aggressive or irrational behaviour
„Q Altered consciousness
„Q Collapsing
„Q Ashen grey pale skin
Know what to do
To aid heat illness recovery, you should:
„Q Lie down in a cool place
„Q Raise legs and pelvis to improve blood pressure
„Q Loosen and remove excessive clothing
„Q Cool by wetting skin and fanning
„Q Drink water
„Q Apply wrapped ice packs to groin and armpits
„Q If there is no improvement, seek medical help.
For more advice on how to beat the heat, download the Smartplay Beat the Heat Fact Sheet at www.smartplay.com.au or for hard copies phone (03) 9674 8777 or email smartplay@vic.sma.org.au
Beat the heat checklist
Wearing light clothing (light in colour and light in weight)? ¡¼
Wearing a hat? ¡¼
Wearing sunglasses? ¡¼
Applied 30+ sunscreen? ¡¼
Have a high level of physical fitness? ¡¼
Intending on exercising moderately? ¡¼
Feeling well? ¡¼
Not recovering from a recent illness? ¡¼
Preparing to drink fluids before, during and after activity? ¡¼
Planning on being active in the early morning, late afternoon or night? ¡¼
Going to modify your warm up? ¡¼
Considered medical conditions? ¡¼
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Nobody likes being on the sideline as a result of an injury. Unfortunately however this can sometimes be the case when you are involved in sport or recreational activities, despite undertaking the best preventive measures.
Soft tissue injuries are the most common in taking you away from activities. They can include ligament sprains, muscle strains and muscle bruises.
If you do fall victim to soft tissue injuries, there are two injury management approaches that you should follow – RICER and NO HARM. They help you prevent further damage and will get you back to your sport or activity quicker.
Another thing to remember when treating injuries is that the first 48-72 hours are vital in the effective management of any soft tissue injury. RICER should be initiated immediately after injury and continued for 48-72 hours, in conjunction with NO HARM factors.
Smartplay, Sports Medicine Australia’s sports injury prevention program funded by VicHealth and the Department of Planning and Community Development (Sport and Recreation Victoria), outlines the principles of RICER and NO HARM to help you deal with an injury efficiently and effectively.
RICER explained
Rest – Place yourself in a comfortable position with the injured area supported. Avoid using the injured area for at least 48-72 hours, as continued activity will increase bleeding and damage.
Ice – Apply ice to the injured area for 20 minutes, every two hours for the first 48-72 hours after injury. Ice reduces swelling, pain and bleeding. Ice can be used by crushing or placing it in a wet towel or plastic bag. Alternatively a frozen pea packet or cold pack wrapped in a wet towel can be used. Do NOT apply ice directly to skin.
Compression – Apply a firm wide elastic bandage over the injured area, as well as above and below. Where possible hold ice in place with the bandage. Between ice treatments maintain bandage compression. Applying a bandage will reduce bleeding and swelling and also provide support for the injured area. Make sure the bandage is not too tight. Some signs of the bandage being too tight may include numbness, tingling or skin becoming pale or blue. If these symptoms and/or signs develop remove the bandage and reapply again firmly but not as tightly.
Elevation – Raise the injured area above the level of the heart at all times. A pillow can be used to provide support and comfort. Elevating the injured area reduces bleeding, swelling and pain.
Referral – Arrange to see a qualified health professional (doctor or physiotherapist) immediately. This will determine the extent of your injury and provide advice on the treatment and rehabilitation required.
NO HARM explained
No Heat – Applying heat to an injury increases bleeding. Avoid hot showers or baths, saunas, spas, hot water bottles, hot linament or heat packs.
No Alcohol – Alcohol increases bleeding and swelling which delays healing. It can also mask pain and severity.
No Running – Running or exercise increases blood flow to the injured site. This can make the injury worse and delay healing.
No Massage – Massage or the use of heat rubs increases swelling and bleeding.
By applying RICER and NO HARM techniques you will be able to recover from your injury faster and get back to the sport or activity you love doing sooner.
For further information on injury management, download the Smartplay Fix Up – Your Guide to Injury Management Fact Sheet at www.smartplay.com.au or for hard copies contact Smartplay on phone 03 9674 8777 or email smartplay@vic.sma.org.au
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Ever exercised or played sport and suffered a cramp? If you have, you’re certainly not alone as they can occur when people are active, as a result of dehydration. Put simply they happen because people do not drink enough fluids before, during and after activity.
When you exercise or play sport your body loses water by sweating. You need to replace this water by drinking fluids (water or a sports drink).
If you don’t, you will become dehydrated.
Dehydration reduces your sporting performance whilst increasing your heart rate, body temperature and how hard you perceive exercise to be. You become fatigued and may incur cramps, heat stress or even heat stroke.
So how do you avoid getting dehydrated whilst exercising or playing sport? Simple, by following some advice from Smartplay, Sports Medicine Australia’s sports injury prevention program funded by VicHealth and the Department of Planning and Community Development (Sport and Recreation Victoria).
How to avoid dehydration
• Don’t wait to feel thirsty, thirst is a poor indicator of fluid needs.
• Cool fluids may be absorbed more rapidly than warmer fluids.
• Avoid starting exercise dehydrated. Drink plenty of fluids for several hours prior to exercise.
• If you do not like the taste of water drink flavoured drinks such as sports drinks and low concentration cordial. Sports drinks comprise carbohydrates and electrolytes. Carbohydrates supply the muscles with fuel during activity and improve flavour, while the main electrolyte is sodium, which promotes optimal fluid absorption and retention. Evidence also shows sports drinks can improve sports performance for longer duration exercise and endurance activity where fuel depletion and large fluid losses are likely.
• If you are well hydrated you should be able to pass a good volume of clear urine in the hour before exercise.
You should also be aware of how much you need to drink to avoid dehydration.
• Drink at least 500ml (2-3 glasses) half an hour to an hour before exercise.
• Drink at least 200ml (1 glass) every 10-15 minutes during exercise.
• During exercise take advantage of all breaks in play to drink up.
• After exercise drink liberally to ensure you are fully re-hydrated.
These practices will ensure you avoid becoming dehydrated whilst active and keep you from injuring yourself. Remember injuries usually mean time on the sideline so prevention, or in this case, keeping hydrated is the key!
For further information on hydration, download the Smartplay Drink Up Fact Sheet at www.smartplay.com.au or for hard copies contact Smartplay on phone 03 9674 8777 or email smartplay@vic.sma.org.au
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Food is an important part of sport. It provides the body with the fuel it needs to perform at its best. However, if the wrong foods are consumed, injuries can result.
Fatigue is a common risk factor in many sports injuries. Fatigue makes it more difficult for your body to respond effectively to changes during play. Failure to effectively respond can lead to poor execution of a skill or movement, and unfortunately in some cases this can lead to injury.
Eating the right foods can help to reduce the onset of fatigue and assist with recovery after heavy activity.
But what foods should you eat?
Smartplay, Sports Medicine Australia’s sports injury prevention program funded by VicHealth and the Department of Planning and Community Development (Sport and Recreation Victoria), recommends sporting diets should contain:
Carbohydrates
Carbohydrates should form the basis of a diet as they provide energy. Energy means running faster, for longer, easier recovery and reduced fatigue. Carbohydrate intake will differ depending on the amount of exercise you do. If you are active twice a week your carbohydrate requirements will differ to if you exercise daily. Carbohydrates include rice, pasta, bread, fruit, yoghurt, milk, starchy vegetables and legumes.
Protein
Protein is important to rebuild damaged muscles, and to a small extent, is used as energy during exercise. Sources of protein are meat, chicken, fish, milk, cheese, yoghurt, nuts and eggs.
Fibre
Fibre helps regulate the rate of digestion and absorption. This slows the release of sugar from food, and therefore gives the body a steady sugar release of energy over the day. Fibre also keeps bowels regular, fills us up and helps keep the cardiovascular system healthy. Sources of fibre are wholegrain cereals, brown rice, wholemeal pasta, legumes, nuts and seeds.
Water
Adequate fluid intake prevents muscle cramps, replaces fluids lost via sweating and controls body temperature. Drink at least two to three glasses (500ml) half an hour to an hour before activity, one glass (200ml) every 10 to 15 minutes during activity and enough to fully re-hydrate after activity.
Limited fat
Eating too much fat can mean missing out on carbohydrates. Fat is readily stored as body fat, so limiting your intake can control body fat levels and keep your heart healthy. Select low fat products, cook lean cuts of meat via a low fat method, reduce added fats and oils, and limit take away food.
Knowledge on when to eat
Eat two to three hours before activity to allow digestion and avoid experimenting with new foods before an event. Eat meals high in carbohydrates and low in fat. Also hydrate adequately.
If exercising for longer than an hour, eat carbohydrates to boost energy levels and delay fatigue.
Also refuel your body with carbohydrates and a little protein in the first 15 minutes after exercise, then again in two hours. This will aid recovery.
By following these nutrition tips your body will be fuelled with enough energy to avoid fatigue-related injuries. For further nutritional advice visit www.smartplay.com.au or see a sports dietitian.
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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 injury.
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 VicHealth and the Department of Planning and Community Development (Sport and Recreation Victoria), 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 techniques.
- Be aware of the consequences of using sporting equipment inappropriately.
- Know your physical capabilities and choose activities appropriate to your fitness level.
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, wet surfaces.
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 immediately.
- If injured seek prompt attention from qualified first aid personnel.
- An ankle brace should be worn for at least three months after serious ankle injury.
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 www.smartplay.com.au or contact Smartplay on phone 03 9674 8777 or email smartplay@vic.sma.org.au
"copyright Smartplay"
Every year hundreds of people suffer sporting injuries – sprains, strains, fractures and broken bones. More often than not most of these injuries could have been prevented had the correct preparation been undertaken.
To help you prepare for activity and help reduce injury risks, Smartplay, Sports Medicine Australia’s sports injury prevention program funded by VicHealth and the Department of Planning and Community Development (Sport and Recreation Victoria) provides you with the following injury prevention advice:
Avoid doing too much too soon
Make sure you prepare for activity by starting at a level and pace you’re comfortable with. Gradually increase your workload over a series of sessions. Without undertaking the proper preparation for your activity, your risk of injury increases by 35%. If you’re unsure of how to increase your fitness level see a qualified fitness professional for advice.
Always warm up, stretch and cool down
Always remember to warm up and cool down when undertaking activity. Warming up prepares you both mentally and physically for performance and decreases your risk of being injured. To warm up, simply start your chosen activity at a slower pace. Also remember to cool down after activity sessions to help reduce muscle soreness and stiffness. Research shows that cooling down after activity may reduce injuries by almost 10%.
Drink the right amount of fluids
Thirst is a poor indicator of fluid needs, so don’t wait to feel thirsty before having a drink. Always drink fluids (water or a sports drink) before, during and after activity. Drink at least 2-3 glasses (500ml) half an hour to an hour before exercise, 1 glass (200ml) every 10-15 minutes during exercise and enough to fully re-hydrate yourself after exercise. Not only will fluids prevent dehydration but research has shown that sports drinks containing carbohydrates and electrolytes can enhance sporting performance in some endurance activities.
Wear the right gear
Everyone needs to prepare for the activity ahead. Wear protective equipment such as helmets, padding and/or mouthguards, where required. Good quality footwear are also a must as a number of studies have found a relationship between the type of footwear worn and the incidence of injuries to the lower limb. Properly fitted protective equipment and footwear should be specific to the type of activity you are doing, your size and age. Always seek professional help to make sure your protective gear and footwear fits correctly.
Avoid exercising in hot conditions
Exercising in hot conditions can cause heat injury with symptoms of fatigue, nausea, headache, confusion and light-headedness. Avoid exercising in very hot conditions, particularly in the middle of the day. During activity, try to rest in the shade whenever possible and protect yourself by wearing light clothing, sunscreen, sunglasses and a hat.
Know how to treat injuries
When undertaking activity, you should know what to do if an injury occurs, especially if you have suffered an injury in the last 12 months. Injury statistics have found previous injury increases the risk of further injury by 57%. Those who suffer a soft tissue injury should treat it with RICER – Rest, Ice, Compression, Elevation and Referral. Commence RICER immediately after injury occurs and continue for 48-72 hours. You should also avoid HARM factors – no heat, no alcohol, no running and no massage and see a sports medicine professional to help you get back to your activity as quickly as possible.
To assist in helping you prepare for activity, visit www.smartplay.com.au or contact Smartplay on phone (03) 9674 8777 or email smartplay@vic.sma.org.au
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Dental injuries can be painful, disfiguring, expensive and often require long-term management. Injuries can include cuts to the lips, gums, cheeks, tongue and face; chipped, broken or knocked out teeth; and in severe cases a broken jaw. Such injuries can result in time off work or school, lengthy treatment and long-term physical and monetary costs.
From 2002 to 2004, at least 2,000 dental injuries were treated in Victorian hospital emergency departments. Most of these were caused during organised sports such as football, basketball, netball, cricket, hockey and soccer or recreational activities such as cycling, skateboarding and riding a scooter.
To help prevent dental injuries, Smartplay, Sports Medicine Australia’s sports injury prevention program funded by VicHealth and the Department of Planning and Community Development (Sport and Recreation Victoria), is encouraging those playing sport or undertaking recreational activities, where there is risk of facial injury, to protect their mouth by wearing an appropriately designed and made mouthguard.
What type of mouthguard?
Custom-fitted mouthguards are considered to provide the best protection for the teeth, lips and jaw. They provide a close fit, comfort and cushioning (shock absorption) effect. Other types of mouthguards are available such as the boil and bite (formed to the upper teeth after the lining is softened in boiling water) and the ready-to-wear which comes pre-formed, however, both offer limited protection.
What features should a mouthguard have?
To get the most protection from a mouthguard, it should have the following features:
• Be comfortable but a tight fit within the mouth.
• Allow normal breathing and swallowing.
• Allow normal speech.
• Be the correct thickness (4mm) over the teeth to provide protection against impact.
• Not cause gagging.
• Be odourless and tasteless.
How should I care for a mouthguard?
To maintain a mouthguard’s protective qualities it needs to be cared for after activity by:
• Rinsing it in soap and warm (not hot) water or mouthwash after each use and allowing it to air-dry.
• Keeping it in a well-ventilated plastic storage box (with several holes) when it is not in use.
• Not leaving it in direct sunlight or hot conditions such as in a closed car or in a car’s glovebox.
• Ensuring it is in good condition before each use.
• Having a dentist check it at check ups.
• Replacing it if it is damaged.
And remember the cost of an injury to the teeth or jaw far exceeds the cost of any type of mouthguard. So do your teeth a favour and wear a mouthguard when playing sport or undertaking recreational activities.
For further information on mouthguards and how to prevent sporting dental injuries, download a copy of the Smartplay Mouthguards – Preventing Dental Injuries in Sport Fact Sheet from www.smartplay.com.au or for hard copies call Smartplay on phone 03 9674 8777 or email smartplay@vic.sma.org.au
"copyright Smartplay"
You wouldn’t think of driving without a seatbelt so why would you think of playing sport or undertaking recreational activities without wearing protective equipment?
Protective equipment can protect you from injury. Therefore it should be worn at all times when playing sport or undertaking recreational activities. It is important that it fits properly, is in good condition and is designed for the activity being undertaken.
There is a wide range of protective equipment available, each designed and appropriate for certain sports. Smartplay, Sports Medicine Australia’s sports injury prevention program funded by VicHealth and the Department of Planning and Community Development (Sport and Recreation Victoria), encourages those playing sport or undertaking recreational activities, to be aware of the following protective gear:
„X Wrist guards – protects from impact when falling onto an outstretched hand.
„X Elbow guards – will reduce grazing and protect the joint from impact.
„X Knee guards – absorbs impact forces from falls onto concrete and skating surfaces, and collisions with racing poles.
„X Shin pads - shin injuries are common in sports where there is a fast moving object like hockey, softball, cricket and lacrosse. Remember there are different shin pads for different sports.
„X Shoulder padding – in tackling sports such as rugby league and union, shoulder protectors are recommended to protect the top of the shoulder joint from impact injury.
„X Padded body protectors – protect the trunk, particularly the chest area, from impact injury in sports such as fencing or softball and baseball.
„X Boxes – protects the genitals.
„X Helmets – in sports that have the potential for missile injuries (eg. baseball, lacrosse) or for falls onto hard surface (eg. gridiron, ice hockey) specific helmets can reduce head injuries.
„X Ankle taping and braces – protects the ankle from injury when you land awkwardly. Can also protect a previously injured ankle when returning to sport.
„X Gloves – helps prevent bruising and fractures to the fingers, thumbs and hands in sports such as cricket, baseball and softball.
„X Mouthguards – if involved in sports where there is a risk of a blow to the head or face from either opponents or equipment, a custom fitted mouthguard should be worn.
„X Footwear – should fit correctly and be designed for the sport or activity.
Once you have obtained the protective equipment you need for your particular sport/recreational activity make sure you try it out prior to using it in competition, use it according to the manufacturer’s guidelines and regularly check and maintain it. All 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 protective equipment, download the Smartplay Gear Up – Your Guide to Protective Equipment Fact Sheet at www.smartplay.com.au.
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Most runners have experienced them – those niggling and sometimes debilitating injuries – most likely to be overuse injuries. Despite being the most common running injuries, many runners are not sure as to what they are, their symptoms and most importantly how to avoid them.
During any 12-month period, up to 70% of recreational and competitive runners sustain overuse injuries.
They can occur from training errors – changes in running frequency, duration, speed and unfamiliar surfaces and terrain. A relative lack of leg strength and flexibility, and footwear, may also contribute.
To help prevent these injuries, Smartplay, Sports Medicine Australia’s injury prevention program funded by VicHealth and the Department for Planning and Community Development (Sport and Recreation Victoria), outlines the types of overuse injuries that runners may experience, the symptoms to look out for and advice on how to avoid them.
Common overuse injuries
• Patellofemoral Pain Syndrome – commonly referred to as runner’s knee. Involves pain in or around the kneecap. Usually the result of the kneecap not tracking smoothly through the groove in the underlying bone when the leg is being bent and straightened. May be initiated by a twisting injury to the knee. Common in long-distance runners.
• Iliotibial Band Friction Syndrome – sharp debilitating, lateral knee pain, usually occurring at a certain period of a run, especially after a change of footwear or running intensity. Downhill running makes it worse.
• Plantar Fasciitis – affects the sole of the foot. Makes walking painful and pain is made worse by stepping down on the heel. People with very flat feet or very high arches are more prone to this injury.
• Achilles Tendon – injury felt just above the heel, often stiff and sore when getting out of bed the day after a run.
• Tibial Stress Syndrome – inflammation and pain along the inner part of the tibia (shin bone).
How to reduce the risk of overuse injuries
Good preparation
• Always warm up and cool down by jogging slowly.
• Hydrate prior to running and consider taking water on longer runs.
Good technique and practices
• Avoid doing too much too soon. Establish a graduated training program. Allow 24-48 hours rest and recovery between running sessions. Cross training, cycling or swimming can be done on ‘rest’ days.
• Build up the intensity of activity slowly to ease stress on load bearing tissue.
• Start slowly at a pace where you can have a conversation without breathlessness.
• Gradually build up running speed and distance (no more than 10% per week).
• Cut down if you experience pain. Pain is a sign that the body is not adapting to the exercise load.
• Avoid running when you are tired and at the hottest part of the day.
• Every runner has a unique running style, and there is no single ideal. However, poor pelvic stability can often predispose to injury. A sports physiotherapist or coach can help to correct this.
• A calf-strengthening program will help counteract many Achilles Tendon, shin and Plantar Fascia problems.
Check running surfaces
• Run on a clear, smooth, even and reasonably soft surface. Avoid uneven surfaces, sand and concrete.
• Gradually introduce surface changes. Running on a variety of surfaces is a good way to help the body adapt to increasing demands.
Wear the right equipment
• Wear shoes specifically designed for running that match your foot type. When buying new shoes, have them fitted by a professional and take your old ones with you so the salesperson can identify where your shoes wear the most.
For further advice on how to prevent running injuries, download a copy of the Smartplay Preventing Running Injuries Fact Sheet at www.smartplay.com.au or contact Smartplay on phone 03 9674 8777 or email smartplay@vic.sma.org.au
"copyright Smartplay"
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