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In any guard, there are bound to be injuries. If you or anyone is hurt at practice or whatever, you MUST tell your director
immediately! If he/she isn't there, find an adult and tell them. These tips are just for reference, just in case your band
director or adult doesn't know what to do. I got these directions from my hospital, I didn't make them up. These are word-for-word
directions on how to treat minor injuries. If you do these directions wrong and mess up the injury more, I AM NOT AT ALL RESPONSIBLE
FOR YOUR ACTIONS. These methods are put on here just for your reference. All first aid tips come from the Kaiser Permanente
Healthwise Handbook.
Leg and muscle cramps ("charley horse" or "stitch") are common. They often occur during exercise, especially
during hot weather, or at night. Dehydration or low levels of potassium in the body may cause cramps, as can using a muscle
that is not stretched well.
Pain in the front of the lower leg may be due to shinsplits, especially if you have recently
increased your exercise.
PREVENTION
- Warm up well and stretch before any activity. Stretch after exercise
to keep hot muscles from shortening and cramping.
- Drink extra water before and during exercise, especially during
hot or humid weather.
- Include plenty of potassium in you diet. Bananas, orange juice, and potatoes are good sources.
- To avoid stomach cramps ("stitches") during exercise, do side stretches before exercising and learn to breathe
with your lower lungs.
- If cramps wake you up at night, take a warm bath and do some stretching exercises before bed.
Keep your legs warm while sleeping.
TREATMENT
If there is pain, swelling, or heaviness in the calf of one leg
only, or other symptoms that cause you to suspect phlebitis, call your doctor before attempting home treatment.
- Follow the prevention guidelines.
- Gently stretch the cramping muscle. Rub or massage the cramp.
- Straighten
your leg, grab the foot, and pull it towards you to stretch the calf.
- Drink some extra water. Cramps are often related
to dehyration.
- The best treatment for shinsplits is ice, ibuprofen, or acetaminphen (Tylenol), and a week or two
of rest followed by a gradual return to exercise.
WHEN TO CALL THE DOCTOR
- If you have the following symptoms:
Pain deep in the leg or calf; Heat, redness, or pain along the course of a leg vein; Swelling of one leg; Leg is white or
blue and cold; Shortness of breath or chest pain.
- If leg cramps worsen or persist in spite of the prevention and home
treatment.
- If cramps or leg pain occur repeatedly during even mild exercise, such as walking, even if relieved by
rest.
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