You may be somewhat aware of the possible risks of eye injuries, but are you taking the easiest step of all to prevent 90 percent of those injuries: wearing the proper protective eyewear?

If you are not taking this step, you are not alone. According to a national survey by the American Academy of Ophthalmology, only 35 percent of respondents said they always wear protective eyewear when performing home repairs or maintenance; even fewer do so while playing sports.

If you have suffered an eye injury have an ophthalmologist or other medical doctor examine the eye as soon as possible, even if the injury seems minor.

Eye Injury Facts and Myths
• Most people believe that eye injuries are most common on the job — especially in the course of work at factories and construction sites. But, in fact, nearly half (44.7 percent) of all eye injuries occurred in the home, as reported during the fifth-annual Eye Injury Snapshot (conducted by the American Academy of Ophthalmology and the American Society of Ocular Trauma).
• More than 40 percent of eye injuries reported in the Eye Injury Snapshot were caused by projects and activities such as home repairs, yard work, cleaning and cooking. More than a third (34.2 percent) of injuries in the home occurred in living areas such as the kitchen, bedroom, bathroom, living or family room.
• More than 40 percent of eye injuries every year are related to sports or recreational activities.
• Eyes can be damaged by sun exposure, not just chemicals, dust or objects.
• Among all eye injuries reported in the Eye Injury Snapshot, more than 78 percent of people were not wearing eyewear at the time of injury. Of those reported to be wearing eyewear of some sort at the time of injury (including glasses or contact lenses), only 5.3 percent were wearing safety or sports glasses.
• If you have any questions about how to prevent eye injuries, make an appointment to discuss your concerns with Dr. Lisa Brone at 720.563.9469

www.allsportsmedboulder.com
Board Certified in Family Medicine and Sports Medicine

One of the beautiful things that I love about triathlete training is that it is by nature cross training, so that there is less over-training typically.  Over-training can be seen in novices who don’t have much experience in serious training but it is much rarer than in other sports in general.

With respect to the actual triathlon and the swim, I would highly recommend bringing and getting used to two pairs of goggles.  If it is an open water swim, there are larger goggles that are designed to give you more peripheral vision and you may prefer these.  A second pair of goggles is for a couple of reasons.  First, the strap could break on one pair.  Secondly, you can bring one pair for cloudy conditions and another pair for sunny conditions.  Thirdly, carry an extra pair in case someone kicks a pair off of your head while you are swimming.

For an open water swim, it is advisable to practice swimming in open water.  I cannot over-emphasize this.  I have witnessed people unable to continue their triathlon after their swim because they did not practice in the open water and became overwhelmed in the water.  They came out of the water after having swallowed a lot of water and hyperventilating.

Find out the temperature of the water ahead of time if possible and try to determine if you will be wearing a wetsuit.  Practice swimming in your wetsuit ahead of time.  The key is to practice in the actual wetsuit that you will be using for the race.  Some people rent wetsuits.  Practice putting on the wetsuit and taking off the wet wetsuit.  If you will need someone to assist you with this because of zipper placement, who will this be—family, friend, or new-found friend at the triathlon?

If you are not a strong swimmer, stay at the back and/or to the side when your group enters the water.  You will have more room to take your time and will not get in the way of other faster swimmers.  If  you are slower and do not follow the above precaution, and possibly even if you do, there is always a chance you can get kicked and hit anywhere in the head and body by another swimmer’s arm or leg, so be prepared-as much as you can.  Look around, know where you are in relationship to where you are going, in relationship to the buoys, and in relationship to the swimmers on all sides of you.  Because of the potential for goggles to get kicked off, some swimmers prefer to wear their swim cap over their goggles.  There are lots of rescue people around in the water, so if you do get in trouble, don’t worry, someone will be there to help you.  Characteristically, a triathlon has rescuers in kayaks and in a boat(s).

Next blog will focus on T1 (transition from swim to bike), bricks (putting two events together), and the bike portion.

Now get out there and enjoy your training!

Spring is here and summer is not far behind. We are so fortunate to live in Colorado where spending time outside offers endless opportunities for fun with family and friends.  Living at high altitude makes it especially important that we stay safe and take care of our skin during the hot spring and summer months when the days are longer.

Sunlight is healthy for us but we only need approximately 15 minutes in the sun each day to make our Vitamin D requirements.  Vitamin D helps our bodies absorb calcium so that our bones are strong.  Ultraviolet rays or UV rays are one of the invisible elements of sunlight.  UV rays pass through air, clouds and penetrate our skin to cause sun damage and can give you a sunburn if you are exposed to too many.  Ouch! Clouds and overcast skies do not protect you from UV rays.

It is best to always wear sunscreen when you are planning on spending time outside.  The sun’s rays are strongest between 10 and 4 PM.  Use a sunscreen with a sun protection factor (SPF) of 15 or higher and apply 15-20 minutes before you go out in the sun.  If you are fair-skinned, use a sunscreen with a higher SPF such as SPF 30. SPF tell you how much longer you can stay out in the sun without getting burned.  So if you normally burn in 20 minutes and put on a sunscreen with SPF 15, this sunscreen may give you 15 times the protection, i.e. 15 x 20 = 300 minutes (5 hours).  This isn’t always true however.  It’s good for everyone to reapply sunscreen every 2-3 hours especially if you are active and sweating, in the water, or on the water, e.g. in a boat. Even if you use waterproof, sweat proof sunscreen, it needs to be reapplied frequently.  Be sure to cover all sun-exposed areas of your body.  Some places you might easily forget are the tops of your ears and tops of your feet, back of your neck, the part in your hair and your face.  You will be less likely to get burned wearing clothing you can’t see your hand through, but it’s still possible.

Hats are a good idea to shield your face from the sun.  There is actually clothing made now that has an SPF rating.  Don’t forget to protect your eyes.  Look for sunglasses that are labeled as blocking UV rays.

Enjoy the great Colorado blue skies and protect your skin!

Lisa Brone, MD

All Sports Medicine of Boulder

www.allsportsmedboulder.com

There is a lot of fun to be had in the sun, but when it comes to spending time around water-the pool, the lake, or the beach, safety needs to come first.  People drown when too much water gets into their lungs.  When that happens, the lungs can’t carry the oxygen to the brain and the rest of the body.  Drowning is the second most common cause of death from injuries in kids under the age of 14.  In less than a couple of minutes after a person’s head goes under water, drowning can occur.  This leaves little time to get someone help.  Accidents can occur around water anywhere.

Swimming Pools: Look for Coast Guard approved floatation devices if your child is learning to swim.  Here are some good tips to teach your kids:

• Never swim alone. It is only okay to go into the pool when an adult is watching.
• Gates around the pool are for a good reason. Never go through any pool gate when it is closed.
• Always obey pool rules.
• Swim with a buddy.
• Walk slowly, don’t run around the pool.
• Stay in the shallow end when you are just learning to swim.
• Don’t push or jump on others.
• Don’t chew gum or eat while you swim, you could choke.

Lakes and Ponds: These are beautiful places to swim and play but extra care must be taken for different reasons.  You can’t always see the bottom of the lake or pond, so don’t always know the depth of the water.  There may be jagged rocks, broken bottles and trash in the water.  Wear something to protect your feet.  Weeds and grass can trap even a good swimmer.  If you panic and try to yank yourself free, you may get even more tangled.  Instead, shake and pull your arms and legs slowly loose and call for an adult’s help.  If going out on a boat, always wear a Coast Guard approved life jacket, even if you are a good swimmer.

Have lots of fun and be safe!