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2/3 of accidents during sports and games affect the joints
About two-third of all accidents during sports and games cause joint injuries. The joints are especially susceptible to injury since they are complex structures made of bone, cartilage, ligaments, tendons, muscles, etc. which (in some cases) have to absorb and transfer enormous forces during movement.
Six basic rules for prevention
- Strong joints are the best protection.
The muscles, in particular, are responsible for protecting the joints. However, they can only guarantee the necessary protection if they are strong enough and are not subjected to excess strain.
- Good instruction is important.
Under the guidance of a skilled trainer, you learn a sport faster - and safer! Incorrect movement sequences are often the cause of accidents and injuries.
- Get the right equipment.
No matter what sport you plan to engage in, get equipment which also protects against injuries. In many sports, shoes are of vital importance. Get professional advice before you buy.
- Warm up, stretch, cool down
Joints and muscles are only functional when they have been warmed up and stretched. In many sports, they have to perform 100% right away. The stretching and cool-down phase afterwards is equally important.
- Dont underestimate or overestimate yourself!
Adapt your training to your training level, your age and external factors. Leave your excess ambition at home. Having some energy in reserve can give you a feeling of security. Build up your training step by step.
- If an accident happens: important first-aid measures
If you have an accident causing a joint injury, treat it immediately with the following first-aid steps and, if necessary, consult a physician:
1. Stop what you are doing (pause):
2. Apply ice (cold treatment)
3. Apply a compressive bandage if necessary.
4. Elevate the affected extremity.
Remember: allow your body time to heal.
Watch your joints! - Documentation for Ball Sport Trainers
In collaboration with various sports associations and the Swiss Sport School at Magglingen, SuvaLiv has prepared comprehensive manuals (in German) for sports trainers on accident prevention in sports
Training Manual for Volleyball, Order No. 88 136.d (free of charge)
Training Manual for Basketball, Order No. 88 137.d (free of charge)
Training Manual for Handball, Order No. 88 138.d (free of charge)
Training Manual for Soccer, Order No. 88 146.d (free of charge)
Watch your joints! - for amateur soccer matches and tournaments
At every amateur soccer match or tournament, the risk of injury is one of the players. SuvaLiv helps the organizers of such events to effectively foil this opponent from the start. These methods can also be used by participants in the matches or tournaments, however, to ward off injuries.
Correct Prevention in Soccer, Order. No. 88147.d (free of charge)
Checklist for Amateur Matches and Tournaments, Order No. 88152.d (free of charge)
Campaign for «Safety during Amateur Matches and Tournaments», Order No. 88153.d (free of charge)
Watch your joints! - for tennis, squash and badminton
A variety of new and creative ways to get into play effectively prevents cold starts and joint injuries.
The main message of the brochure Watch your joints: take 5 before you play! is that players should not start competing right away but should warm up for at least five minutes with special warm-up techniques prior to full exertion.
Take 5 before you play!, Order No. 88177.d (free of charge)
With playful warm-up techniques, SuvaLiv wants to help lower the risk of injury in volleyball. However, warming up is also a prerequisite for optimal performance during both training and competition. In this brochure you will find warm-up exercises to promote cardiovascular fitness and raise muscle tone as well as a variety of exercises for improving coordination and quality of movement.
Playful Warm-up Exercises for Volleyball, Order No. 88195.d (free of charge)
Watch your joints! - Training Program for Runners
In collaboration with the well-known 1500-m runner Peter Philipp, SuvaLiv has prepared this six-week running program for beginners. The program prepares the novice runners for the popular municipal and national running competitions.
Training Program for Runners, Order No. 88176.d (free of charge)
Watch your joints - Strengthening with the Thera-Band
No movement without strength - this maxim applies to movements carried out during sports and everyday activities. Regular strength-building exercises increase your sense of well being and afford effective protection against accidents and joint injuries. The highly elastic Thera-Band offers almost unlimited training possibilities. It can be purchased at specialized stores or ordered directly from Suva.
SuvaLiv has put together a balanced strength-building program. The first brochure presents a basic program for the muscles of the trunk and extremities. The other two brochures in the series contain a collection of exercises for selectively strengthening specific muscles and parts of the body.
The Thera-Band - Pocket-Sized Power Machine, Order No. 88158.d (free of charge)
Strengthening with the Thera-Band. Program for Shoulders and Upper Body, Order No. 88193.d (free of charge)
Strengthening with the Thera-Band. Program for the Legs, Order No. 88194.d (free of charge)
Whether you get some physical exercise during sports or in your daily life we hope you have a lot of fun!