At SchoolInjuries that occur at the high school should be reported to the coach, who will direct the student to the athletic trainer for evaluation or referral. In most cases, injuries are minor, and athletes are instructed on home care and anticipated follow-up care. If time permits or the injury is more extensive, we contact parents or guardians with instructions for follow-up care or other concerns.

On the RoadIf an athlete is injured away from school, the coach should be notified immediately. Athletes may be taken to the athletic trainer of the host school for evaluation or referred to the athletic trainer at the high school for evaluation following return to school. Because of travel times and distances, the student may need to report the injury to the athletic trainer the following school day. In cases of significant injury, parents will be contacted about the injury directly from the site and consulted about the problem.

If an Injury Occurs

Clinic EvaluationsIf an athletic trainer isn’t able to evaluate the athlete at school, the athlete may be seen at the St. Mary’s Sports Medicine and Rehabilitation Center for a consultation. The athlete can be seen for up to two free visits for evaluation. This service isn’t intended for athletes with physi-cian orders for rehabilitation after surgery or injury—those cases are handled through our normal fee and insurance process.

Questions From HomeIf you’re concerned about an injury your child sustained during athletics, call St. Mary’s Sports Medicine and Rehabilitation Center at 573 556.5770 and ask for Pat Forbis, sports medicine coordinator, or one of our athletic trainers.

If an injury that appears to be minor one day is more bothersome the next, please call so we can help you decide what to do next. If you have a doubt about the severity of an injury, please feel free to seek medical attention.

We’re able to offer special treatment to athletes on written order of a physician. Written communication with your doctor is very important for us to appropriately (and legally) treat athletes and return them to safe athletic participation when released by the physician.

Our LAT’s have worked with most of the doctors in our area, and your child can be seen by the physician of your choice. If you’d like us to provide evaluation information to your physi-cian, please let the evaluating trainer know. We want to give your student athlete the most seamless care for their injury.

Important Contacts

Located in JCMG

1241 W. Stadium Blvd.In Jefferson City 573 556.5770

St. Mary’s Health Center100 St. Mary’s Medical Plazain Jefferson City573 761.7000

Athletic trainers are licensed and board-certified to provide evaluation, emergency care, treatment and rehabilitation to athletes who have sustained an athletic injury. This service is not the same as medical care provided by a licensed physician.

Pat Forbis, ATC, LATSports Medicine Coordinator Athletic Trainer

Ben Kuster, PT, ATC, LATAthletic TrainerPhysical Therapist

The RICE Principle If any injury occurs, initial treatment should include the RICE principle to promote healing and reduce swelling.

R — Rest the injured area. Don’t move it needlessly, walk on it to test the area or continue to exercise if it hurts. You may need crutches.

I — Ice the injured area to reduce swelling. Ice application should be 20 minutes on, then 30 minutes off.

C — Compression should be applied to the injured area to reduce swelling. Use an elastic wrap to control the swelling. The wrap should be removed at night or because of numbness, tingling or loss of circulation.

E — Elevate the limb to reduce swelling. Injured legs should be rested at the hip level, and arms should be rested on a table whenever possible.

If there is any doubt about the severity of an injury, seek medical evaluation.

Call a family physician or emergency room if there is:• a great amount of swelling• a tremendous amount of pain• darkening of the urine• fever

Sports and the Risk of Injury

Dietary GuidelinesAthletic participation places physical, emotional and mental stress on athletes. Young athletes should eat properly to provide quality fuel for activity. These guidelines may help:

• Eat a varied diet. Avoid eating the same foods every day. • Eat breakfast. Athletes need good fuel, which includes breakfast. Any combination

of foods such as toast, juice, cereal, milk or fruit helps maintain normal blood sugar and helps the body function optimally throughout the day.

• Avoid excessive fast food. Fast foods generally have a high fat content, which is digested slowly and may produce unwanted weight gain.

• Drink plenty of fluids. Fluids are important to hydrate your system, metabolize energy and transport nutrients throughout the body. Choose fluids wisely—water is best. Fruit juices, sports drinks, and low-fat milk are good fluid sources. Avoid carbonated beverages and caffeine, which can detract from healthy athletic performance. • Avoid large amounts of red meat. While you need good sources of protein in an athletic diet, red meat is high in fat and calories. Choose more poultry and fish as your sources of protein. • Eat complex carbohydrates. The athletic diet should include breads, potatoes, vegetables, pasta, whole-grain products, fruits, cereals, toast, waffles and pancakes. These foods contain energy sources and the other nutrients necessary for good

metabolic function and tissue growth. • No diet is magic, and no athlete will be successful due to diet alone. A good diet

will provide the nutrients needed for successful athletic participation, but exercise, practice, heredity and skill development are also needed for athletic achievement.

Flexibility GuidelinesWhile they can’t necessarily feel themselves getting tighter, that’s exactly what happens

each day athletes don’t stretch. Good flexibility helps muscles perform their best and allows athletes to achieve speed and range of motion with less soreness, reaching their greatest level of success.

These guidelines will help achieve greater flexibility:

• Remember—flexibility can be lost quickly and can only be improved slowly. • Athletes should begin to stretch two or three weeks before the season if they aren’t

already stretching daily. • Stretching shouldn’t hurt. They’ll feel tightness and perhaps some discomfort

while stretching tight muscles, but not pain. • Stretch to a point of tightness, hold that position for 10-15 seconds, relax

and repeat the process two or three more times. Don’t jerk or bounce while stretching.

• Warm muscles stretch more easily than cold muscles. If possible, walk briskly, jog or ride an exercise bike for a few minutes before stretching.

Almost six million student athletes participate in high school sports programs nationwide. The high number of participants and the rapid developmental changes in their bodies make it crucial to take special steps that ensure their health, safety and enjoyment.

Even under ideal situations, anyone who engages in physical activity is subject to injury. According to the National Athletic Trainers’ Association, more than 1.3 million student athletes (about one out of every 7) are injured each year. Fortunately, the vast majority of these injuries are minor.

With proper training, conditioning, instruction, diet and rest, many of these injuries can be eliminated or significantly reduced.

Preseason ConditioningBecause of the high level of competition in our state, students who plan to go out for a sport should be physically prepared for the challenges they’ll face. We strongly encourage partici-pation in preseason conditioning programs in the off-season.

Athletes need to be strong, flexible and cardiovascularly fit to meet the demands of ath-letic participation. Being in good overall shape will also help your child reduce the chance of injury in the first weeks of the season.

Encourage your child to begin conditioning well before the season starts. The YMCA and Wilson’s Gym are good options to help student athletes get prepared.

Beginning the SeasonDuring the first two weeks of a sports season, athletes can alleviate the discomfort of increased physical exertion by doing the following:

• Stretch Often. This helps athletes achieve their full potential and prevent injuries. We recommend a few moments of stretching in the morning, before practice, after practice and before bedtime. Athletes should feel some muscle tension, but the stretching should not be painful. Stretches should be done slowly and statically, with no bouncing.

• Eat Well. With increased activity comes a greater need for calories to provide energy. Eat more complex carbohydrates, such as bread, pasta, fruits and vegetables. Stay away from high-fat and high-salt foods. Protein is important but is usually sufficient in the normal diet. Carbohydrate sources are much more beneficial for energy and growth than high-protein foods.

• Drink Plenty of Fluids. Fluid replacement is important to prevent fatigue, excessive weight loss and heat-related problems. Athletes should drink eight to 10 glasses of fluids each day, no matter the sport. Drink water, milk, fruit drinks and sport drinks—they’re better for your system than carbonated soft drinks.

• Pre-Hydration. Prior to the practice or game, the athlete needs to consume water or sports drink. Two to three hours before the event the athlete needs to consume 17-20 oz. of water or sports drink. Ten to twenty minutes prior to the activity they need to drink 7-10 oz. of water or sports drink.