Ana’s Story How she and her

family learned about 

sports injuries.
This booklet is not copyrighted. You can make 

copies of it and give out as many as you want. 

For more copies, contact: 

National Institute of Arthritis and Musculoskeletal 

and Skin Diseases (NIAMS)

Information Clearinghouse

National Institutes of Health

1 AMS Circle

Bethesda, MD 20892–3675

Phone: 301–495–4484

Toll free: 877–22–NIAMS (226–4267)

TTY: 301–565–2966

Fax: 301–718–6366

Email: NIAMSinfo@mail.nih.gov

Website: www.niams.nih.gov
Ana’s Story How she and her family 

Ana learned about sports injuries.

Juan

Néstor

Tony

Isabel

Carlos

Elena

María
1
2
3
4
5
6

 Compression:

Ask the doctor about elastic wraps, 

air casts, special boots, or splints 

that can be used to compress an 

injured ankle, knee, or wrist to 

reduce swelling.

 Elevation:

Raise the injured area above the 

level of the heart to help reduce 

swelling. Use a pillow to help 

elevate an injured limb.

 Rest:

Reduce or stop using the injured 

area for at least 48 hours. If you 

have a leg injury, you may need to 

stay off of it completely.

 Ice:

Put an ice pack on the injured area

as soon as possible for 20 minutes 

at a time, four to eight times per 

day. Use a cold pack, ice bag, or a

plastic bag filled with crushed ice 

that has been wrapped in a towel.

If you think the injury could be 

serious, call your doctor right away!

If you think the injury could be 

serious, call your doctor right away!
7

These exercises

are designed to:

 reduce swelling

 

 prevent stiffness

 

 improve range of motion

 restore joint flexibility

 and strength

Treatment for sprains and strains 

often includes rehabilitation exercises.

Treatment for sprains and strains 

often includes rehabilitation exercises.
PPreventing reventing SSports IInjuries: njuries:

8

 Make sure children get a variety of physical 

activity every day! Any kind of daily activity, including 

playing freely, can help children take on any sport. 

 Even if your child is active every day, injuries can 

happen during any sport. Here are some things that 

can help prevent injuries.

 Enroll children in organized sports through 

schools, community clubs, and recreation areas that 

are properly maintained. 

 Make sure children have—and 

consistently use—proper gear for a

particular sport. This may reduce the 

chances of being injured.

 Make warm ups and cool downs part 

of children’s routine before and after 

participating in sports. Warm up exercises, 

such as stretching and light jogging, can 

help reduce the chance of muscle strain 

or other injury during sports. 

 Make sure children have access to water 

or a sports drink while playing. Encourage 

them to drink often and stay properly 

hydrated.
9

 Are in proper condition to play the sport.

 

 Get a physical exam before playing sports.

 Follow the rules of the game.

 Wear gear that protects, fits well, and is right for the sport.

 Know how to use athletic gear.

 

 Don't play when they are very tired or in pain.

Before any physical activity or sport, 

it is important for parents, caregivers, 

and coaches to make sure children: 

Before any physical activity or sport, 

it is important for parents, caregivers, 

and coaches to make sure children: 
10
11

BAM! Body and Mind

www.bam.gov 

President’s Council

on Fitness, Sports

and Nutrition

www.fitness.gov
12

 WARM UP BEFORE PLAYING.

 

 DRINK PLENTY OF FLUIDS WHILE PLAYING.

 REST WHEN YOU ARE TIRED.

 MAKE SURE AN ADULT IS AROUND WHEN PLAYING GROUP SPORTS.

be sure to always: be sure to always:
Dislocation: 

when the two bones that come together 

to form a joint become separated. 

Contact sports such as football, soccer, 

and basketball, as well as high-impact 

sports and sports that can result in 

excessive stretching or falling, cause 

the majority of dislocations. A dislocated 

joint is an emergency situation that 

requires medical treatment.

Fracture:

a break in the bone that can occur from 

either a quick, one-time injury to the 

bone (acute fracture) or from repeated 

stress to the bone over time (stress 

fracture). A fractured bone is the same 

thing as a broken bone.

Rehabilitation: 

exercise program designed to return the 

injured body part to a normal level of 

function.

Sprain: 

a stretch or tear of a ligament, the band 

of connective tissues that joins the end 

of one bone with another.

Strain:

a twist, pull, or tear of a muscle or 

tendon, a cord of tissue connecting 

muscle to bone.

For More Information About Sports 

Injuries and Other Related Conditions:

National Institute of Arthritis and 

Musculoskeletal and Skin Diseases 

(NIAMS)

Information Clearinghouse 

National Institutes of Health

‘ 1 AMS Circle 

Bethesda,  MD 20892—3675 

Phone: 301—495—4484 

Toll Free: 877—22—NIAMS (226—4267) 

TTY: 301—565—2966 

Fax: 301—718—6366 

Email: NIAMSinfo@mail.nih.gov 

Website: www.niams.nih.gov

RRelated terms ted terms