Di impɔtant tin fɔ wɛr ɛlmɛt
We yu de ple spɔt, mɔ we yu de rayd baysikul, sketbɔd, ple spɔt lɛk futbɔl, ɔki, ɛn baysbɔl, i impɔtant fɔ protɛkt yu ed. Dɛn se gud ɛlmɛt kin ridyus di wund dɛn we pɔsin kin gɛt na in ed bay 75% to 85% . Dat na bɔku protɛkshɔn, nɔto so?So, aw yu kin pik di rayt ɛlmɛt?
- Pik ɛlmɛt we dɛn mek fɔ di spɔt we yu de ple. Difrɛn kayn ɛlmɛt dɛn de fɔ ɛni spɔt. Dɔn bak, dɛn fɔ mek di ɛlmɛt fayn, i fɔ fit fayn, i fɔ wɛr am fayn ɔltɛm, ɛn i fɔ gɛt sɛtifiket.
- We yu de bay baysikul ɛlmɛt, luk fɔ wan stika we se i mit di standad dɛn we di Kɔnsuma Prodak Sɛfty Kɔmishɔn (CPSC) gɛt. Dis na di men ɛjɛnsy we de disayd if baysikul ɛlmɛt sef.
- Sɔm ɛlmɛt dɛn de we dɛn kɔl ``Multi-sport helmets'', ɛn pan ɔl we dɛn kin yuz am fɔ tin dɛn lɛk sket ɛn sketbɔd, dɛn nɔ sef fɔ bayk pas dɛn gɛt da ``(CPSC)'' stika de.
- Fɛn di rayt saiz fɔ yu: Na dis. Tek wan tep mɛzhɔ ɛn mɛzhɔ rawnd yu ed, frɔm di tap pan yu fɔɛd, jɔs ɔp yu aybrɔw ɛn yes. Dɔn pik di ɛlmɛt saiz we fit da mɛzhɔ de.
- We yu put di ɛlmɛt na yu ed , i fɔ fit fayn fayn wan, i nɔ fɔ tayt tumɔs ɛn i nɔ fɔ tu lɔs. I fɔ ɔrizɔntal na yu ed, nɔ fɔ tilt fɔ go bifo ɔ bak. di tu strap dεm fכ fכm "V" rawnd yu yes, εn di bכkul fכ de pan כltεm.
- I impɔtant fɔ gɛt nyu ɛlmɛt afta aksidɛnt, bikɔs sɔntɛm damej de insay we wi nɔ go ebul fɔ si.
- Futbɔl ɛlmɛt fɔ gɛt sɛtifiket frɔm ɔganayzeshɔn we dɛn kɔl ``NOCSAE - Nashɔnal Ɔpreshɔn Kɔmiti fɔ Stɛndad fɔ Atletik Ikwipmɛnt''.
Impɔtant: Pan ɔl we ɛlmɛt kin rili ridyus di risk fɔ siriɔs injuri na in ed , i impɔtant fɔ mɛmba se i nɔ de gi pɔsin kɔmplit protɛkshɔn frɔm kɔnkyushɔn.
Ay dɛn tan lɛk gold! Aw yu de protɛkt dɛn?
I impɔtant bak fɔ protɛkt yu yay we yu de ple bɔku spɔt. Infakt, fɔ tek pat pan spɔt na di men tin we kin mek yɔŋ pipul dɛn gɛt injury na dɛn yay. Bɔt if yu yuz aywea we fit fayn fayn wan, yu kin ridyus di risk fɔ gɛt siriɔs ay injuri bay lɛk 90%. Tink bɔt am, dat de mek i rili difrɛn!Us kayn ay mask fayn?
- di bεst protεktiv aywεr dεn mek am wit lεns dεm we dεn kכl ``Polycarbonate'' כ ``Trivex''. Dɛn kin tɛst dɛn tin ya spɛshal wan fɔ spɔt.
- Dɛn kin yuz fes mask ɔ polikabɔnɛt shild we dɛn kin tay pan ɛlmɛt fɔ spɔt dɛn lɛk futbɔl, ays ɔki, lakrɔs, sɔftbɔl, ɛn baysbɔl.
- Dɛn kin yuz gɔgl fɔ ple sɔk, baskɛtbɔl, rɛkɛt spɔt , snobɔd, strit ɔki, lakrɔs, pentbɔl, baysbɔl, ɛn sɔftbɔl.
- If yu wɛr glas , yu go nid fɔ gɛt prɛskrishɔn polycarbonate goggles. Nɔ wɛr yu rɛgyula glas na fil, dɛn nɔ go protɛkt yu. Kontakt lens nɔ go protɛkt yu bak.
- Ɔl di aywe dɛn fɔ fit fayn fayn wan. I fɔ gɛt kusɛn bak ɔp yu aybrɔw ɛn ɔp yu nos.
- If ay mask brok ɔ ol ɛn bigin fɔ tɔn yɔlɔ, gɛt nyu wan.
- Sɔntɛnde, we yu de ski, klaym, ɔ ple wata spɔt, dɛn gɔgl ya kin protɛkt yu frɔm ɔltra vayolɛt raytin . Nɔto dat nɔmɔ, bɔt dɛn de protɛkt yu bak frɔm tin dɛn we kin go insay yu yay, lɛk flay ɛn insɛkt, we yu de rayd baysikul.
- Ɔl di tin dɛn we dɛn kin yuz fɔ protɛkt di yay fɔ fala di standad dɛn we di American Society for Testing and Materials (ASTM) gɛt.
Sɔm mɔ impɔtant sefty gia dɛn
Bɔku ɔda impɔtant tin dɛn de fɔ yuz, lɛk di ɛlmɛt ɛn di gɔgl, so lɛ wi tek wan luk pan dɛn tin dɛn de bak.Wan mɔt gad fɔ protɛkt yu mɔt ɛn yu tit!
Yu no se tin we de protɛkt yu mɔt kin protɛkt yu mɔt, yu tit, ɛn yu tɔŋ?- Dɛn advays ɔlman we de ple kɔntakt spɔt, mɔ fɔ yuz mɔt-gaad fɔ ridyus di trauma we dɛn kin gɛt na dɛn tit.
- Yu lɛk futbɔl, lakrɔs, baskɛtbɔl, ɔki, volibol, martial arts, bɔksin, rɛslɛshɔn.If yu de ple spɔt we go mek yu ed de pan denja , mek shɔ se yu wɛr tin fɔ protɛkt yu mɔt.
- Na dɛntist kin mek dɛn tin ya bay yusɛf, ɔ yu kin bay dɛn na say dɛn we dɛn kin sɛl spɔt tin dɛn.
- I rili impɔtant bak fɔ was di mɔt gad fayn fayn wan afta yu dɔn yuz am ɛn kip am klin.
- If yu wɛr ritɛna, mek shɔ se yu pul am bifo yu du ɛksɛsayz, tren, ɔ ple.
Gad fɔ an, ni ɛn ɛlb
If yu de inlayn sket, snobɔd, sketbɔd, ɔ rayd skutɛr, i rili impɔtant fɔ yuz dɛn kayn gad dɛn ya.- Di tin dɛn we de gayd di ɛlbo ɛn an kin ɛp fɔ mek i nɔ brok. Di tin dɛn we de gayd yu ni kin ɛp fɔ protɛkt yu ni fɔ mek dɛn nɔ kɔt ɛn brok.
Pad fɔ difrɛn pat dɛn na di bɔdi
Insay sɔm spɔt dɛn, mɔ di wan dɛn we gɛt fɔ du wit kɔntakt, pad nɔ impɔtant.- Frɔm ɔki to volibol, frɔm sɔk to inlayn sket, bɔku spɔt dɛn kin yuz difrɛn kayn pad dɛn . Pad dɛn de fɔ di anklɛ, ni, ɛlb, an , chɛst , sholda, hip, ɛn shɔl.
- Aks yu kɔch ɔ dɔktɔ us kayn pad yu nid fɔ di spɔt we yu de ple.
Bɔy pikin dɛm, tink bɔt dis bak - wan kɔp we de protɛkt
Fɔ bɔy pikin dɛn we de ple spɔt dɛn we gɛt ay impak lɛk ɔki, futbɔl, baskɛtbɔl, baysbɔl, ɛn sɔk, i fayn fɔ yuz kɔp we de protɛkt dɛn fɔ protɛkt di say we dɛn de groin.- If yu ple nɔ-kɔntakt, rɔn spɔt, yuz wan `(Athletic supporter)`.
- If yu gɛt ɛni dawt bɔt dis, aks yu kɔch, atletik trena, ɔ yu mama ɛn papa fɔ no if dis nid fɔ de fɔ di spɔt we yu de ple.
Jɔs fɔ wɛr yu sus na big tin!
Las las, sus rili impɔtant. If yu wɛr sus we fit fayn, dat kin ɛp fɔ mek yu nɔ slip ɛn trip.- Yu go mɔs no se dɛn nid fɔ gɛt klit fɔ spɔt dɛn lɛk futbɔl, baysbɔl, sɔftbɔl, ɛn sɔk. Bɔt yu nɔ go no se tin dɛn lɛk fɔ sketbɔd ɛn bayk bak nid spɛshal kayn sus.
- Aks yu trena ɔ dɔktɔ us sus we bɛtɛ fɔ di spɔt we yu de ple.
- Put ol, we dɔn pwɛl sus ɛn klit we nɔ de gi yu di rayt sɔpɔt ɛn bay nyu wan.
I nɔ go du fɔ jɔs gɛt di gia, i gɛt fɔ fit fayn bak!
Mɛmba se, pan ɔl we yu de pik di rayt kayn gia, i impɔtant bak fɔ mek yu fit di rayt we. If yu nɔ shɔ if di gia we yu de yuz fit yu fayn, aks yu kɔch, skul spɔt ticha, spɔt kɔch ɔ mama ɛn papa fɔ mek shɔ se yu gɛt di rayt saiz ɛn yu wɛr am kɔrɛkt wan. Bɔku stɔ dɛn we dɛn kin sɛl spɔt tin dɛn go ɛp yu bak fɔ fɛn di rayt fit.Fɔ tɔk am simpul wan: if yu yuz di rayt gia we fit fayn, dat go rili ridyus yu chans fɔ gɛt aksidɛnt!
Fɔ wam yusɛf bifo yu ple na sɔntin we yu fɔ du!
Bifo yu bigin ɛni spɔt ɔ ɛksesaiz, nɔ jomp insay am wan tɛm. I rili impɔtant fɔ mek yu wam yusɛf fɔs. Mɔsul dɛn we nɔ pripia fayn kin gɛt injury.Aw yu kin du di rayt wam-ap?
- Fɔs, du sɔm layt wok dɛn we yu kin du fɔ yu at ɛn yu blɔd. Fɔ ɛgzampul, yu kin du tin dɛn lɛk fɔ jok, fɔ jomp jak, fɔ shuffle, fɔ ay ni, ɛn fɔ kik bɔt. Dɛn tin ya go mek yu at bit mɔ ɛn mɔ, yu bɔdi go mek yu bɔdi wam, ɛn mek yu mɔsul dɛn wam.
- Afta dis 10 minit wam-ap, du sɔm dinamik strɛch. (I bɛtɛ fɔ mek yu strɛch afta yu dɔn wam yu bɔdi bikɔs di bɔdi kin wam ɛn di blɔd we de go na di mɔsul dɛn kin bɔku, ɛn dis kin mek di tisu dɛn ebul fɔ chenj.)
- Dynamic stretch dεm we yu kin du bifo yu du εksεsayz inklud fכ waka na yu fut, fכ waka na yu il, fכ fכd lכng, sayd lכng, tכy soja, inchwom, εn an sεkכl.
Statik strɛch impɔtant bak afta yu dɔn ple.
Afta yu dɔn ple, du sɔm statik strɛch fɔ mek yu mɔsul dɛn nɔ tayt tumɔs. Stret wan mɔsul te yu fil se yu nɔ fil fayn, ɛn ol am de fɔ lɛk 30 sɛkɔn. Statik strεch dεm we dεn kin du lεk dis inklud fכ tinap kwadrisεps strεch, hamstring strεch, kכlf strεch, sכlda strεch, wrist strεch, groin strεch, bak strεch, iliotibial band strεch, trisεps strεch, εn chεst strεch.Di valyu we pɔsin gɛt fɔ praktis
Apat frɔm di wam-ap ɛn strɛch, di prɛktis sɛshɔn dɛn na gud pripia bak fɔ bɔku spɔt ɛn aktiviti dɛn. If yu de na wan tim, tek pat pan bɔku tim prɛktis ɛn gem dɛn we yu ebul. I impɔtant fɔ bil smɔl smɔl fɔ tek pat ful wan tru prɛktis. Tipikli, yu fɔ bigin fɔ gɛt in shep at le 3 wiks bifo yu kɔmpitishɔn sizin bigin. Ilɛksɛf yu nɔ de na wan tim, yu kin stil ebul fɔ du mɔ ɛn mek yu nɔ gɛt bɔku prɔblɛm dɛn bay we yu de du ɛksɛsayz ɛn praktis ɔltɛm.Bɔt mɛmba se pan ɔl we yu fɔ tren ɔltɛm, i nɔ fayn fɔ mek yu tren pasmak! If yu de tren yu ɔltɛm, yu de tek lɔng tɛm, ɔ yu de tren yu mɔ ɛn mɔ, i go tan lɛk se yu de go bifo fɔs, bɔt as tɛm de go, yu go gɛt injury fɔ yuz am pasmak. Du tu dez fɔ du sɔntin ɛn wan de fɔ rɛst. Alternate bitwin di tin dɛn we yu de du.
Kip dɛn tin ya na yu maynd we yu bigin fɔ ple bak afta yu dɔn wund
If yu wund we yu de ple spɔt, if yu go bak fɔ ple bifo i dɔn wɛl, yu go gɛt injuri bak, sɔntɛm i go ivin wɔs. So na fɔ tek tɛm bad bad wan. If yu de stat bak afta lɔng tɛm we yu nɔ de du spɔt ɔ aktiviti, smɔl smɔl yu de inkrisayz yu aktiviti lɛvɛl bay 10% pan wik te yu kam bak to yu pik fitnɛs lɛvɛl. Nɔ go bak fɔ ple te yu wɛl ful wan, ilɛksɛf sɔmbɔdi fos yu fɔ du dat.If yu gɛt kɔnkyushɔn, yu nid fɔ rili tek tɛm.
I impɔtant mɔ fɔ gi di injuri tɛm fɔ wɛl if yu dɔn gɛt kɔnkyushɔn, we na wan kayn blo na yu ed. If yu go bak fɔ ple tu kwik, yu go gɛt prɔblɛm wit ɔda kɔnkyushɔn ɔ, di tin we siriɔs, yu go gɛt injuri na yu bren. Bɔku kɔntri dɛn gɛt lɔ dɛn we se yu fɔ go to dɔktɔ bifo yu ebul fɔ ple bak afta yu kɔnkyushɔn.I fayn fɔ ple wit mɛrɛsin dɛn we de mek pɔsin fil pen?
Bɔku atlet dɛn kin yuz tin dɛn fɔ mek dɛn nɔ fil pen fɔ mek dɛn nɔ fil pen. Bɔt if yu de fil pen ɔltɛm, nɔ yuz tin dɛn we de mek yu fil pen fɔ mask am. Pen na sayn frɔm yu bɔdi fɔ sho se sɔntin nɔ rayt. If yu de fil pen, tɔk to dɔktɔ.If yu gɛt dɛn sik ya, yu fɔ rili go to dɔktɔ.
If yu gɛt ɛni wan pan dɛn tin ya, go mɔs go to dɔktɔ:- Modaret to siriɔs pen
- Pen we de ambɔg di tin dɛn we pɔsin kin du ɛvride ɔ fɔ slip
- Di say we di pɔsin wund dɔn swel.
- If yu fil se yu nɔ gɛt bɛtɛ trɛnk ɔ yu de swɛt afta di injuri
- If yu gɛt prɔblɛm fɔ du nɔmal wok dɛn
- If yu nɔ ebul fɔ kip di rayt fɔm bikɔs ɔf di pen
- If yu de limp
- If di rεnj fכ muvmεnt fכ wan jכint dεn chenj כ dכn dכn
- If yu fil se yu nɔ gɛt bɛtɛ trɛnk
Nɔ ple if yu nɔ de fil fayn.
Dis advays na tru bak we yu gɛt kol ɔ fiva. Nɔ ple if yu sik. Nɔ ple atɔl if yu gɛt fiva. We yu ed ebi ɛn yu gɛt nos we de rɔn, yu nɔ kin ebul fɔ kɔnsɛntret fayn. Dat we yu nɔ de tink bɔt sɔntin kin mek yu gɛt mɔ aksidɛnt.Di lɔ dɛn na fɔ wi yon gud!
Rul ɛn rigyuleshɔn dɛn de fɔ gud rizin. Dɛn fɔ mek yu ɛn yu kɔmpin dɛn na di tim sef ɛn fɔ mek aksidɛnt nɔ apin. Lan di lɔ dɛn ɛn fala dɛn fɔ ɛp yu fɔ du yu bɛst. Rul dɛn nɔto tin dɛn we de stɔp pɔsin fɔ du sɔntin. Dɛn mek dɛn fɔ mek pipul dɛn sef ɛn fɔ mek ɔlman ɛnjɔy di gem. Fɔ ɛgzampul, insay futbɔl, if pɔsin hit am let afta di rɛfri dɔn blo di wisɛl, na siriɔs penalty. Sɔntɛnde, di lɔ dɛn nɔ kin gɛt ɛnitin fɔ du wit di spɔt ɔ di tin we dɛn de du, bɔt dɛn fɔ stil fala dɛn. Fɔ ɛgzampul, if yu de sket insay layn, sketbɔd, ɔ baysikul, yu fɔ pe atɛnshɔn gud wan to ɔl di lɔ dɛn we de na trafik.Wetin mek i impɔtant fɔ yuz di rayt we fɔ du tin ɛn fɔ ple spɔt?
Di rayt tɛknik ɛn spɔtmanship kin mek bak sef. I impɔtant fɔ blo kɔrɛkt wan we yu de es di wet. Exhale as yu de push wan wet ɔp. We yu ol yu briz, dat kin mek yu blɔd prɛshɔn go ɔp.So, we yu fala di rul ɛn rigyuleshɔn, mɛmba se dɛn nɔ de fɔ limit yu - dɛn de fɔ kip yu sef ɛn nɔ gɛt ɛni injuri!
Mɛmba dis! (Mɛsej we dɛn kin tek go na os)
Okay, so wi don tok plenti tide abaut hau fo ste sef wen yu de ple spot and eksasaiz. Lɛ wi mɛmba dɛn impɔtant pɔynt dɛn ya bak:- Ɔltɛm wɛr tin dɛn fɔ protɛkt yusɛf we fit di spɔt we yu de ple, mɔ tin dɛn lɛk ɛlmɛt, gɔgl, ɛn mɔt gad.
- Bifo yu bigin fɔ ple spɔt, i impɔtant fɔ mek yu bɔdi wam (Warm-up). Dɔn bak, we yu dɔn, du wan kol-dɔwn/Statik strɛch .
- Praktis nɔto jɔs sɔntin we yu lɛk fɔ du, i de mek yu gɛt mɔ skil ɛn sef. Bɔt i nɔ fayn fɔ du bɔku tin.
- If yu gɛt injury, nɔ rɔsh bak fɔ ple te yu wɛl ɔl. Go to dɔktɔ fɔ advays yu.
- If yu gɛt pen, nɔ tray fɔ mask am wit pen kil. Tɔk to dɔktɔ.
- Fɔ fala di lɔ dɛn we de na di gem. Dɛn de fɔ yu yon sef.
- If yu nɔ de fil fayn, mɔ if yu gɛt fiva, nɔ go na do fɔ ple.
Spɔt sef, ɛksɛsayz aksidɛnt, ɛlmɛt, ay protɛkshɔn, mɔt gad, wam-ap, spɔt injuri
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