Sports Injuries
The immediate care of common sports injuries (sprains, strains, bruises, etc.) consists of a four step programme that should be followed as soon as an injury occurs. The four part programme is called RICE, and stands for Rest, Ice, Compression, and Elevation.
REST
As soon as an injury occurs, it is important to stop the activity immediately, otherwise you risk further damage to the injured part. When a body part has become injured, the body reacts with an inflammatory process which causes swelling, redness, local increase of heat in the area and pain. The degree of each of these dependant on the severity of the injury.
ICE
Put ice on the injured part as soon as possible after the injury. Ice or cold, specifically, controls swelling by constricting the blood and lymph vessels, decreases muscle spasms (which often accompanies injury), and decreases some of the discomfort and pain caused by the inflammation. By reducing llic swelling that collects around the injured area, the rehabilitation time will be lessened and you will be able to return to your sport more quickly. The ice should be applied for 15-20 minutes. To obtain maximum benefit, apply ice every 3 hours As the pain and swelling decreases reduce the application of ice to twice daily. The ideal time to apply the ice is after performing any exercises given to you by your Doctor or Physiotherapist. Under no circumstances should any form of heat be applied e.g. hot bath which would increase swelling and inflammation.
Applying an ice pack:
1. Make an ice pack by filling a cold damp towel with ice cubes or frozen peas
2. Get comfortable with the injured part well supported in elevation
3. Rub a small amount of oil (e.g. baby oil) on the injured area to prevent an ice burn
4. Put the ice pack over the injured area for 15-20 minutes (you will notice the skin turning pink)
COMPRESSION
Compression also helps to limit swelling in the injured area. After the ice treatment apply the tubigrip bandage you may be prescribed or advised to purchase by your doctor. The tubigrip should be worn continuously until the swelling has subsided (about 48-72 hours).
ELEVATION
Immediately following your injury, elevate the injured limb above the level of your heart to limit the development of swelling. This can be done by raising the affected part on a stool or similar with the limb well supported with pillows or cushions. Raising the injured limb above the level of the heart may be impractical at work or other situations. Some elevation, however, is better than none at all. For example, resting the affected leg on a stool or chair whilst sitting for knee or ankle injuries. Continue with compression and regular elevation until the swelling has disappeared. Compare your injured side with the other side to determine whether swelling is present or not.
Source: Leeds Teaching Hospitals Trust