Limiting sun is important this is particularly important between the hours of 10 am and 4 pm, when UV light is strongest. If you are unsure how strong the sun’s rays are, use the shadow test: if your shadow is shorter than you are, the sun’s rays are the strongest, and it’s important to protect yourself. UV rays become more intense in the spring, even before temperatures get warmer. Some people may get sunburned when the weather is still cool because they may not think about protecting themselves if it’s not summer or hot out yet. When you are out in the sun, wear clothing to protect as much skin as possible Long-sleeved shirts or long pants cover the most skin and are the most protective. Dark colors generally provide more protection than light colors.
When choosing a sunscreen product, be sure to read the label. Sunscreens with broad spectrum protection and with sun protection factor (SPF) values of 30 or higher are recommended. SPF 30 sunscreens filter out about 97% of UVB rays no sunscreen protects you completely but SPF 30 is a good start. People often do not apply enough sunscreen, or do not apply often enough, so the actual protection they get is less. Ideally, about 1 ounce of sunscreen (about a shot glass full) should be used to cover the arms, legs, neck, and face of the average adult. Sunscreens need to be reapplied at least every 2 hours to maintain full protection benefits.
CDC recommends easy options for protection from UV radiation—
Sprains and strains are among the most common injuries in sports or those physically active. Here are some facts about sprains and strains.
Sprains occur in the body when a stretch and/or tear of a ligament happen. Ligaments stabilize and support the body's joints. A sprain is caused by direct or indirect trauma to the body that knocks a joint out of position, and overstretches, and, in severe cases, ruptures the supporting ligaments. While the intensity varies, pain, bruising, swelling, and inflammation are common symptoms of a sprain.
A strain is an injury of a muscle and/or tendon. Tendons attach muscles to bone. Strains are the result of overuse of muscles and tendons in the body. Typically symptoms of a strain include pain, muscle spasm, muscle weakness, swelling, inflammation, and cramping.
Rest, ice, compression, and elevation: usually will help minimize the damage and pain in these injuries.