Joined: May 04, 2003 Posts: 1,463 Location: Wgtn, NZ
Posted: Mon 11/Sep/06 10:00pm Post subject: First Aid & Stretching Every Downhiller Should Know.
This is just some stuff i came up with off the Net that i found helpful to know.
The first couple of pages are a short summary of the basics and the rest explain the same information in greater detail.
I recomend everyone take time to read the first couple of pages at the very least a couple of times even print a copy if it helps.
Common Mountain Bike Injuries
Below is a list of some common biking injuries and how to handle them. Beyond those listed, there are many more serious injuries that can happen on the trail. Please take a first aid training course to learn how to treat a broader range of injuries.
Lacerations.
Clean the wound carefully
Gently spray clean water from a water bottle over the wound to clear away debris. Don’t touch the wound or use soiled materials to cover the wound. If possible, apply a sterile dressing to the wound. A clean, dry piece of clothing can be used as dressing.
Severe cuts may require pressure to stop the bleeding. Putting pressure directly on the wound with a cloth or the hand may be enough to stop steady bleeding.
The sides of the wound may need to be pushed together as well to slow the bleeding. In the case of arterial bleeding ? where blood spurts from the wound ? pressure must be applied to the artery itself on a point near the wound. If possible, raise the wound above the heart to slow the bleeding.
Concussion
It’s important to know that a rider can get a concussion even if he or she does not lose consciousness. It’s always best to be cautious with a head injury. Don’t let the rider get back on the bike , just walk your bikes until you can get help.
Continue to monitor the rider’s condition. Causes of concern include vomiting; a headache that progressively worsens; becoming less alert or less conscious; and bruising behind the ear or around the eyes.
Broken collarbone
This is a common injury, and it’s one that many riders have seen before. Create a sling ? you’ll probably have to use a shirt to secure the arm that is on the same side as the break. Keep the arm at a 90-degree angle. If you have safety pins, the bottom of the rider’s own shirt can be pulled up around the arm and pinned around the chest of the shirt.
Broken arm, wrist or leg
Secure a splint that covers from above the broken area to below it. Use lightweight but strong materials for the splint. Sticks, a flat piece of wood or even a bike-mounted pump can be used. Clothing or an inner tube can be wrapped around the splint to secure it. Create a sling to secure a broken forearm or wrist. For an upper-arm break, create a sling that wraps around the neck and wrist only.
Broken finger
Create a splint for the broken finger by taping it to another finger. Keep something soft, such as a piece of clothing, between the fingers to make it more comfortable.
any problems with the "A,B,C's"
Airway - choking, any injuries to the mouth or throat
Breathing - difficulty breathing, shallow or no respirations, severe asthma attacks
Circulation - severe or uncontrollable bleeding, weak or absent pulse, chest pains, suspected heart attack or stroke
Other medical emergencies
Shock - depressed state of vital signs, fainting, loss of consciousness or disorientation. This may be the result of an illness or injury.
Poisoning - ingested, inhaled, absorbed or injected poisons. Allergic reactions to food, medications and bee stings
Head Injury - of any kind, including injuries to the neck or back
Diabetic Emergencies - known or suspected diabetics who appear to be disoriented
Burns - that appear to be more serious than sunburn, that were caused by a chemical or that are accompanied by any respiratory distress.
Fractures - any injury that results in a possible broken bone. These are usually accompanied by pain and swelling.
Injuries - resulting from a fall, automobile accident or any other trauma where the patient is unable to move under their own power or has loss of feeling to an area of the body.
When calling for help...
Identify yourself. Be sure that the dispatcher knows exactly where the emergency is and the phone number you are calling from. If calling from an apartment or condo, be sure to include the unit number.
Explain briefly, the nature of the emergency. Is the patient conscious? breathing? bleeding? What caused the injury? How many people are ill or injured? Is there danger of further injury (from fire, smoke, electricity, etc.)
Hang up last. The dispatcher may need more information from you and may be able to give you first aid instructions over the phone.
Until help arrives...
Remain calm. Someone should stay with the patient. Talk to and reassure them.
Unless absolutely necessary, do not attempt to move the patient.
If available, assign someone to meet the ambulance at the street. be sure that any outside lights are turned on.
(Is your house number clearly visible from the street?)
Puncture wounds:
A puncture wound doesn't usually cause excessive bleeding. Often the wound seems to close almost instantly. But these features don't mean treatment isn't necessary.
A puncture wound — such as results from stepping on a nail or being stuck with a tack — can be dangerous because of the risk of infection. The object that caused the wound may carry spores of tetanus or other bacteria, especially if the object had been exposed to the soil. Puncture wounds resulting from human or animal bites, including those of domestic dogs and cats, may be especially norpe to infection. Puncture wounds on the foot are also more vulnerable to infection.
If the bite was deep enough to draw blood and the bleeding persists, seek medical attention. Otherwise, follow these steps:
Severe bleeding:
If possible, before you try to stop severe bleeding, wash your hands to avoid infection and put on synthetic gloves. Don't reposition displaced organs. If the wound is abdominal and organs have been displaced, don't try to push them back into place. Cover the wound with a dressing.
For other cases of severe bleeding, follow these steps:
1. Have the injured person lie down. If possible, position the person's head slightly lower than the trunk or elevate the legs. This position reduces the risk of fainting by increasing blood flow to the brain. If possible, elevate the site of bleeding.
2. While wearing gloves, remove any obvious dirt or debris from the wound. Don't remove any large or more deeply embedded objects. Don't probe the wound or attempt to clean it at this point. Your principal concern is to stop the bleeding.
3. Apply pressure directly on the wound. Use a sterile bandage, clean cloth or even a piece of clothing. If nothing else is available, use your hand.
4. Maintain pressure until the bleeding stops. Hold continuous pressure for at least 20 minutes without looking to see if the bleeding stopped. You can maintain pressure by binding the wound tightly with a bandage (or even a piece of clean clothing) and adhesive tape.
5. Don't remove the gauze or bandage. If the bleeding continues and seeps through the gauze or other material you are holding on the wound, don't remove it. Instead, add more absorbent material on top of it.
6. Squeeze a main artery if necessary. If the bleeding doesn't stop with direct pressure, apply pressure to the artery delivering blood to the area of the wound. Pressure points of the arm are on the inside of the arm just above the elbow and just below the armpit. Pressure points of the leg are just behind the knee and in the groin. Squeeze the main artery in these areas against the bone. Keep your fingers flat. With your other hand, continue to exert pressure on the wound itself.
7. Immobilize the injured body part once the bleeding has stopped. Leave the bandages in place and get the injured person to the emergency room as soon as possible.
If you suspect internal bleeding, seek emergency help. Signs of internal bleeding may include:
§ Bleeding from body cavities (such as the ears, nose, mutcer or anigav)
§ Vomiting or coughing up blood
§ Bruising on neck, chest, abdomen or side (between ribs and hip)
§ Wounds that have penetrated the skull, chest or abdomen
§ Abdominal tenderness, possibly accompanied by rigidity or spasm of abdominal muscles
§ Fractures
§ Shock, indicated by weakness, anxiety, thirst or skin that's cool to the touch
1. Stop the bleeding. Minor cuts and sparces usually stop bleeding on their own. If they don't, apply gentle pressure with a clean cloth or bandage. If bleeding persists — if the blood spurts or continues to flow after several minutes of pressure — seek emergency assistance.
2. Clean the wound. Rinse the wound well with clear water. A tweezers cleaned with alcohol may be used to remove small, superficial particles. If larger debris still remains more deeply embedded in the wound, see your doctor. Thorough wound cleaning reduces the risk of tetanus. To clean the area around the wound, use soap and a clean washcloth.
3. Apply an antibiotic. After you clean the wound, apply a thin layer of an antibiotic cream or ointment (Neosporin, Polysporin) to help keep the surface moist. These products don't make the wound heal faster, but they can discourage infection and allow your body to close the wound more efficiently. Certain ingredients in some ointments can cause a mild rash in some people. If a rash appears, stop using the ointment.
4. Cover the wound. Exposure to air speeds healing, but bandages can help keep the wound clean and keep harmful bacteria out.
5. Change the dressing regularly. Do so at least daily or whenever it becomes wet or dirty. If you're allergic to the adhesive used in most bandages, switch to adhesive-free dressings or sterile gauze and hypoallergenic paper tape, which doesn't cause allergic reactions. These supplies are generally available at pharmacies.
6. Watch for signs of infection. See your doctor if the wound doesn't heal or if you notice any redness, drainage, warmth or swelling.
Dislocation:
A dislocation is an injury in which the ends of your bones are forced from their normal positions. The cause is usually trauma, such as a blow or fall, but dislocation can be caused by an underlying disease such as rheumatoid arthritis.
Dislocations are common injuries in contact sports, such as football and hockey, and in sports that may involve falls, such as downhill skiing and volleyball. Dislocations may occur in major joints such as your shoulder, hip, knee, elbow or ankle or in smaller joints such as your finger, thumb or toe. The injury will temporarily deform and immobilize your joint and may result in sudden and severe pain. A dislocation requires prompt medical attention to return your bones to their proper positions.
If you believe you have dislocated a joint:
1. Don't delay medical care. Get medical help immediately.
2. Don't move the joint. Until you receive help, splint the affected joint into its fixed position. Don't try to move a dislocated joint or force it back into place. This can damage the joint and its surrounding muscles, ligaments, nerves or blood vessels.
3. Put ice on the injured joint. This can help reduce swelling by controlling internal bleeding and the buildup of fluids in and around the injured joint.
Fractures (broken bones):
A fracture is a broken bone. It requires medical attention. If the broken bone is the result of a major trauma or injury, call 911 or your local emergency number. Also call for emergency help if:
§ The person is unresponsive, isn't breathing or isn't moving. Begin cardiopulmonary resuscitation (CPR) if there's no respiration or heartbeat.
§ There is heavy bleeding.
§ Even gentle pressure or movement causes pain.
§ The limb or joint appears deformed.
§ The bone has pierced the skin.
§ The extremity of the injured arm or leg, such as a toe or finger, is numb or bluish at the tip.
§ You suspect a bone is broken in the neck, head or back.
§ You suspect a bone is broken in the hip, pelvis or upper leg (for example, the leg and foot turn outward abnormally, compared with the uninjured leg).
Take these actions immediately while waiting for medical help:
§ Stop any bleeding. Apply pressure to the wound with a sterile bandage, a clean cloth or a clean piece of clothing.
§ Immobilize the injured area. Don't try to realign the bone, but if you've been trained in how to splint and professional help isn't readily available, apply a splint to the area.
§ Apply ice packs to limit swelling and help relieve pain until emergency personnel arrive. Don't apply ice directly to the skin — wrap the ice in a towel, piece of cloth or some other material.
§ Treat for shock. If the person feels faint or is breathing in short, rapid breaths, lay the person down with the head slightly lower than the trunk and, if possible, elevate the legs.
Shock:
Shock may result from trauma, heatstroke, allergic reactions, severe infection, poisoning or other causes. Various signs and symptoms appear in a person experiencing shock:
§ The skin is cool and clammy. It may appear pale or gray.
§ The pulse is weak and rapid. Breathing may be slow and shallow, or hyperventilation (rapid or deep breathing) may occur. Blood pressure is below normal.
§ The eyes lack luster and may seem to stare. Sometimes the pupils are dilated.
§ The person may be conscious or unconscious. If conscious, the person may feel faint or be very weak or confused. Shock sometimes causes a person to become overly excited and anxious.
If you suspect shock, even if the person seems normal after an injury:
1. Dial 911 or call your local emergency number.
2. Have the person lie down on his or her back with feet higher than the head. If raising the legs will cause pain or further injury, keep him or her flat. Keep the person still.
3. Check for signs of circulation (breathing, coughing or movement). If absent, begin CPR.
4. Keep the person warm and comfortable. Loosen belt(s) and tight clothing and cover the person with a blanket. Even if the person complains of thirst, give nothing by mouth.
5. If the person vomits or bleeds from the mouth, turn the person on his or her side to prevent choking.
6. Seek treatment for injuries such as bleeding or broken bones.
If the puncture is deep, is in your foot, is contaminated or is the result of an animal or human bite, see your doctor. He or she will evaluate the wound, clean it and, if necessary, close it. If you haven't had a tetanus shot within five years, your doctor may recommend a booster within 48 hours of the injury.
If an animal — especially a stray dog or a wild animal — inflicted the wound, you may have been exposed to rabies. Your doctor may give you antibiotics and suggest initiation of a rabies vaccination series. Report such incidents to county public health officials. If possible, the animal should be confined for 10 days of observation by a veterinarian.
Last edited by Mike_the_Hippy on Sun 24/Sep/06 11:30pm; edited 2 times in total
Stretching: Focus on Flexibility
Stretching prepares your muscles for exercise. And when you include stretching as part of your overall exercise, it can boost your flexibility, balance and coordination. Slide show included.
You pound out mile after mile on the treadmill. You grunt and groan your way through a series of weightlifting exercises. You even add some time on the stationary bike for good measure. And you smile with satisfaction that you made it through your workout. Nothing to do now but hit the shower.
Not so fast. Did you take time to stretch out those muscles that pulled you through your invigorating workout? Most aerobic and strength training programs inherently cause your muscles to contract and flex. For equal balance, pay attention to lengthening, or stretching, those muscles after your workout.
Benefits of stretching
Add regular stretching to your fitness goals to experience these benefits:
Increased flexibility and better range of motion of your joints. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. Flexibility tends to diminish as you get older, but you can regain and maintain it.
Improved circulation. Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten your recovery time if you've had any muscle injuries.
Better posture. Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize discomfort and keep aches and pains at a minimum.
Stress relief. Stretching relaxes tight, tense muscles that often accompany stress.
Enhanced coordination. Maintaining the full range of motion through your joints keeps you in better balance. Coordination and balance will help keep you mobile and less norpe to injury from falls, especially as you get older.
Many experts believe that stretching may also reduce your risk of injury in sports. "The more prepared your muscles and joints are for an activity, the more protected you are against injury," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist and co-director of the Sports Medicine Center at Mayo Clinic, Rochester, Minn.
Dr. Laskowski explains, "If your joints are not able to go through their full range of motion because of muscle tightness, sports and exercise activities may put an excessive load on the tissue and contribute to injury. Think of a runner with tight calf muscles and a tight Achilles tendon running up a hill. This activity requires that the ankle bend up to accommodate the slope of the hill. But if it can't because of tightness, the runner may be at risk of getting Achilles tendon irritation and injury over a period of time."
Stretching essentials
Basic stretches to improve your flexibility focus on your body's major muscle groups: calf, thigh, hip, lower back, neck and shoulder.
Warm up first. Stretching muscles when they're cold increases your risk of pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes.
Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a really tight muscle or problem area. That can seem like a long time, so wear a watch or keep an eye on the clock to make sure you're holding your stretches long enough. For most of your muscle groups, if you hold the stretches for at least 30 seconds, you'll need to do each stretch only once.
Don't bounce. Bouncing as you stretch can cause small tears (microtears) in the muscle, which leave scar tissue as the muscle heals. The scar tissue tightens the muscle even further, making you even less flexible — and more norpe to pain.
Focus on a pain-free stretch. If you feel pain as you stretch, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.
Relax and breathe freely. Don't hold your breath while you're stretching.
Stretch both sides. Make sure your joint range of motion is as equal as possible on each side of your body.
Stretch before and after. Light stretching after your warm-up followed by a more thorough stretching regimen after your workout is your best bet.
In addition to stretching major muscle groups, stretch muscles and joints that you routinely use at work or play. Sport-specific stretching prepares your muscles for a particular sport or activity. For example, if you frequently play tennis or golf, working in a few extra shoulder stretches loosens the muscles around your shoulder joint, making it feel less tight and more ready for action.
Stretch when you exercise or three times a week to maintain flexibility
"Stretch as often as you exercise," Dr. Laskowski recommends. "Most experts recommend a cool-down period anyway after exercise. Going into your stretches after your workout is a good way to cool down.
"If you only have time to stretch once during your workout, do it afterward," Dr. Laskowski advises. "It's best to stretch after exercise, when your muscles are warm and more receptive to stretching."
Warm up a little more slowly if you plan to stretch only after your workout. And increase the intensity of the activity more slowly than you would if you had stretched your muscles before exercising. For example, if you go for a bike ride or a walk, start off slowly before increasing your pace. When you're finished and your muscles are warm, you can do your stretches.
If you're not a regular exerciser, you can still benefit from a regular stretching routine. Try to stretch at least three times a week to maintain flexibility.
If you exercise routinely but have a problem area, such as tightness in the back of your leg (hamstring), you might want to stretch every day or even twice a day.
Stretching may not be advised if you have certain types of injuries. For example, don't stretch strained muscles unless under a therapist's direction — you could cause further harm. If you have an injury or have a chronic condition, you may need to alter your approach to stretching. Talk with your doctor or a physical therapist.
No gym required
Stretching is something you can easily do anytime, anywhere — in your home, your office, or even when you're traveling. Aim to stretch at least three times a week. If you can't get a full workout in, you can still benefit from stretching at least that often.
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