 |
INJURY MANAGEMENT:
1ST 48 HOURS
Sports InjuriesSports injuries are NOT inevitable but, sadly, they are common. We believe that all athletes should have a basic knowledge of first aid but, even more important, that they should understand and follow the relatively simple guidelines for injury management when and if injuries occur. A small amount of early care can often make the difference between being unable to compete for a week and being unable to compete for months or even longer.
The most common sports injuries are pulls and sprains - broadly what we call soft tissue injuries.
The most important time in the treatment of acute soft tissue injuries is the 24 hours immediately following injury.
Appropriate treatment at this time will limit the damage to the tissues and reduce the swelling, bleeding and pain that hinders your recovery. Ultimately, this will result in less time spent away from your sport.
Injury Management GuidelinesThe most appropriate method of treatment in the first 48 hours is summarized by the letters RICE.
| R |
Rest |
| I |
Ice |
| C |
Compression |
| E |
Elevation |
Rest
Whenever possible, you should cease activity immediately following injury. Continued movement of the injured part will increase bleeding and swelling, and cause further damage to the tissues. The injured area should be rested as much as possible over the next 48 hours. In more serious cases, the injured part may need to be rested completely with the use of crutches or a sling.
Ice
The application of ice immediately after injury reduces the amount of pain, bleeding and swelling. Ice can be applied in a number of ways:
- Crushed ice (or frozen peas) wrapped in a damp towel
- Frozen gel packs
- Instant ice packs
- Immersion of part in ice and water
NEVER APPLY ICE DIRECTLY TO THE SKIN AS THIS MAY CAUSE A BURN. Placing a damp towel or cloth between the skin and the ice will prevent this.
Ice should be applied as soon as possible after the injury. The ice pack should be applied for 20 - 25 minutes every 2 hours. Leaving the pack on for longer than 30 minutes may increase the bleeding and should be avoided. The skin should be checked under the ice pack after 2 or 3 minutes to make sure there are no signs of an ice burn (blistering).
Ice should not be applied in the following cases
- Raynaud's disease
- Poor tissue circulation
- Poor tissue sensation
- Patients who suffer from an allergy to cold
Compression
Compression of the injured area with a firm bandage reduces bleeding and swelling. The bandage needs to be stretchable and should be applied firmly but not so tightly as to cause pain and should be applied both during and after ice application. Bandaging should be started just below the injury, with each layer of the bandage overlapping the underlying layer by half, and should extend to at least one hand's breadth above the injury.
Elevation
Elevation of the injured part reduces blood flow to the injured area and so will limit the amount of swelling. It can be achieved by using a sling for upper limb injuries and by resting lower limbs on a chair, pillows or bucket. It is important to ensure that the lower limb is above the level of the pelvis.
What to avoid in the first 48 hours:
- Hot baths
- Hot packs
- Alcohol
- Massage
- Exercise
When to apply heat
Heat can promote healing by increasing blood flow to the injured area, however, in the first 48 hours this will increase swelling and slow your recovery. Heat treatments can be started once swelling has subsided, usually after 48 - 72 hours.
Early Injury management: Summary
Minor sprains and strains can be treated using the RICE protocol. However, if the symptoms persist for more than a few days, or the injury is more serious, you should contact a physiotherapist for further assessment and treatment.
Remember - the sooner you start this treatment after injury, the sooner healing can begin, and the sooner you'll be back playing sport.
|
