Injuries, Care & Prevention

WHAT TO DO IF YOU ARE INJURED, OR THINK YOU MIGHT BE INJURED?

aM i HURT?

If you think you have an injury, or have pain that could limit the ability to participate fully, you should see the Athletic Trainer before you try to continue to participate. By continuing to play on an injury or pain, you could cause further injury, resulting in a longer recovery (aka more time out from playing). In a majority of cases, we can work to decrease the pain, or injury, while allowing participation on a limited level. The Athletic Trainer can also help in determining if a doctor's appointment is necessary, or if treatment and rehab can save you a trip to the doctor. IF you do see a doctor for care for your injury, a doctor's clearance note for return to participation will be required, (upon final assessment by the Athletic Trainer), as well as appropriate re-acclimate to sport safely. If the doctor has any restrictions or limitations, those should also be noted to avoid further injury. 

Return to Play after an Injury

When an injury occurs, we want to make sure student-athletes return to play as safely as possible, minimizing risk of recurrence. Therefore, return to full participation is at the discretion of the Athletic Trainer in coordination with the Coach.

As we work through rehabilitation and active rest from an injury, functional testing can aide in determining a safe return to sport. Functional testing could include but is not limited to: active and passive range of motion, strength through full range of motion, assessment of pain with any part of the manual evaluation, assessment of pain with any part of exertion (running, sprinting, jumping, back peddling, cutting, jump stopping, etc.), and athletic movements are normal in appearance or if they show apprehension/compensation. If functional tests are completed successfully, the AT will meet with coach and reinforce the idea that the athlete needs to progress gradually, and as coach builds up sport specific skills and conditioning, they will monitor for signs of pain, weakness, “unathletic” movement (compensation), etc.

If the student-athlete returns with a note from a health care provider clearing for full sports participation, the Athletic Trainer will functionally test the student-athlete. This is to establish what level of return is safe by determining what movements can performed athletically and without pain, apprehension or compensation. The functional tests will be more comprehensive and sport specific verses in a clinic, (if a functional test was done clinically), due to the accessibility to the full range use of sport specific facilities. Physicians will expect us as Athletic Trainers to judge from our expertise and tests for what limits, if any, may need to be set as the athlete progresses in their recovery in order to prevent reinjury or relapse.

Student athletes recovering from prolonged conditions like mono, the flu, post concussion syndrome, appendicitis, etc., should be monitored closely by the AT. These athletes, when cleared to return to activity, many times need many days of gradually increasing practice to relearn plays/strategies, regain strength and timing as well as build sport specific aerobic and/or anaerobic conditioning.

For any injury or illness, a practice progression to competition also allows the athlete to regain confidence and assist in recovery of any mental apprehension or anxiety.

If an athlete has been out of play for a period of time, the goal is to be able to return to play at the physical and cognitive level expected for that sport. Therefore, we will have the student-athlete participate in one full practice before they can return to competition play. The AT and coach will discuss and agree on a probably competition date and again reinforce the idea that this athlete needs to work back into competition slowly, which might include limited playing time, ie: 2-3 innings, limited minutes, plays, or series.

Concussion Management

All suspected head injuries for student-athletes, (sport related or otherwise), must be reported asap to the Athletic Trainer or health office. This will help ensure the appropriate forms are completed for academic and return to sport protocols as required by California State laws and Ed Code.
Concussion absences still need to be called in to attendance, specifying acsense due to concussion.

Please see the concussion tab for the specific paperwork used at Carlsbad High School.

Hydration and Nutrition 

Hydration is key for injury prevention as is proper nutrition. Dehydration and lack of fuel can increase the risk of injury as well as a decrease in performance. Student athletes should create a habit to always carry a water bottle and do not share - this is encouraged to provide the best chance of preventing illness transmission. Coolers are provided at home events and there are many refill stations on campus.
"What color is your pee?" Urine color is a great way to measure your hydration status. Drinking water is a necessity, but you also need electrolytes to avoid over hydration, or hyponatremia. Beverages like Vitamin Water, Propel, Smart Water, etc., do not contain the level of electrolyes needed for athletic activities. Instead, the electrolye replacement go-to's should be Gatorade (not G2), Powerade (not Zero), Coconut Water, Pedialyte, or Liquid IV. You can also get certain electrolytes from foods like bananas, pickles, and dark leafy greens (EAT NUTRITIOUS FOOD)!
Food = Fuel! You need energy if you are going to burn energy! Don't skip meals and snack often. Avoid fried, high fatty foods, as well as junk food. Make sure your food has a purpose! Avoid supplements that are not vitamins. Supplements are not regulated by the FDA and is a "buyer beware" market as to the safety and purity of the product. You should always consult with your doctor before taking any supplements, as some might be dangerous for consumption under a certain age. Energy drinks or energy supplements should be avoided entirely! 

Nutrition Guide: Fueling for Performance
injury-nutrition-handout.pdf
nutrition-clock-handout.pdf
sleep-infographic-handout.pdf

Hygiene

Protect yourself and be a good teammate! Wash your hands and be sure to wash your clothes and equipment, as well as your body. Sharing is not caring! See the Athletic Trainer to clean & cover those owies and open wounds to prevent infections, as well as sprays to help you clean your gear.
skin-disease-handout.pdf
 

General Stretching & Strengthening Programs

 Please see the Athletic Trainer for proper technique and which exercises would best help your individual needs. Programs are already made and/or are tailored for students to work with the AT or as take home "homework". 

"Shin Splint" Program
 

Stress & Mental Health

Between life, school, sports and everyday challenges we sometimes feel like it can be too much. It is ok to not be ok. There are people to talk to to offer some assistance and tools to help cope with the stress and anxiety that we all can experience. If you, or you someone you know is struggling, please reach out for help! You matter!

National Suicide Prevention Lifelines:

988

1-800-273-8255 (TALK)                                                           

Text HELLO to 741741

Transgender Suicide Lifeline 1-877-565-8860

stress-handout.pdf
mental_health_handout.pdf

Be kind - everyone you meet is fighting a battle you know nothing about.