For most people, the remedy for pain due to a sports injury is to keep working the area where the pain is being experienced. Remember our sports coaches telling us to "Just walk if off". While it may appear to be effective in some cases, the risk of permanent injury could be even greater. As a general rule to preventing additional injury to a joint that has been hurt during a sports activity or exercise session, stopping whatever you were doing may be the the most prudent course of action. Some injuries are minor, and can be treated at home without having to spend money and time on a doctor. Here are some first aide tips for sports injuries that are minor in nature. Alway seek professional medical care if swelling, pain, or discoloration of affected area occurs.
The RICE method is a good approach for reducing topical swelling, speeding up healing and toning down the pain levels. Follow this Rest, Ice, Compress and Elevation approach before moving on to something else. The least amount of time to repeat this method is 48 hours.
Rest – it may be good if you confined yourself to one spot to immobilize the injured area. If that is not possible, reducing your activity levels can help. For instance, if the location of injury is the ankle, knee or joint, the use a crutch can help relieve the amount of pressure that is placed directly on the injured spot.
Ice – Ice a natural anesthesia and pain reliever. An ice pack should be placed on the injured area at least four times a day for a period of 20 minutes. Use of an ice bag or cold pack is recommended because the rate of temperature release is controlled, and there is no need to keep refilling the pack with fresh ice blocks or cubes. If you do not have any of these, use a plastic bag filled with crushed ice and wrap it in a towel. To prevent cold injury, the length of time an area is exposed to cold should be strictly checked.
Compression – compression refers to the application of uniform pressure over an area that has been injured. This helps to reduce swelling and allows the blood supply to that area to remain consistent. You should however consult with a doctor to establish which compress is suited for your type of sports injuries.
Elevation – elevation is yet another step that you can take at home to help reduce the level of swelling to an injured area. The injured area should be placed at a level that is above the level of the heart, preferably using a pillow.
The need to seek further medical intervention will depend on how well the injured site responds to first aid. There is need for immediate medical attention if;
· The pain increases in spite of all efforts to reduce it
· Discoloration of the affect site may indicate more serious injury to the joint, tissue or bone.
· The extent of the injury is such that it cannot be compressed
· The site of an old injury begins to ache
· There is swelling at a position where an injury had occurred before.
The RICE method is a good approach for reducing topical swelling, speeding up healing and toning down the pain levels. Follow this Rest, Ice, Compress and Elevation approach before moving on to something else. The least amount of time to repeat this method is 48 hours.
Rest – it may be good if you confined yourself to one spot to immobilize the injured area. If that is not possible, reducing your activity levels can help. For instance, if the location of injury is the ankle, knee or joint, the use a crutch can help relieve the amount of pressure that is placed directly on the injured spot.
Ice – Ice a natural anesthesia and pain reliever. An ice pack should be placed on the injured area at least four times a day for a period of 20 minutes. Use of an ice bag or cold pack is recommended because the rate of temperature release is controlled, and there is no need to keep refilling the pack with fresh ice blocks or cubes. If you do not have any of these, use a plastic bag filled with crushed ice and wrap it in a towel. To prevent cold injury, the length of time an area is exposed to cold should be strictly checked.
Compression – compression refers to the application of uniform pressure over an area that has been injured. This helps to reduce swelling and allows the blood supply to that area to remain consistent. You should however consult with a doctor to establish which compress is suited for your type of sports injuries.
Elevation – elevation is yet another step that you can take at home to help reduce the level of swelling to an injured area. The injured area should be placed at a level that is above the level of the heart, preferably using a pillow.
The need to seek further medical intervention will depend on how well the injured site responds to first aid. There is need for immediate medical attention if;
· The pain increases in spite of all efforts to reduce it
· Discoloration of the affect site may indicate more serious injury to the joint, tissue or bone.
· The extent of the injury is such that it cannot be compressed
· The site of an old injury begins to ache
· There is swelling at a position where an injury had occurred before.
Remember to live life to its Fullest
Remember to live life to its Fullest
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Disclaimer: This information is provided as an educational service, and is not intended as a substitute for medical advice. Anyone seeking seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.
