Wednesday, 30 January 2013

Dealing with Sports Injuries


Sports Injury Clinic

Sporting injuries can often be due to sudden trauma, such as ankle sprains, muscle tears, hyper-extension injuries, groin strains, or muscle injuries from impact or clashes on the pitch.


In all these cases it is crucial to treat the injury immediately to control swelling and bruising/bleeding, to protect the injury from further damage, and then to promote healing to allow a full return to sport as quickly as possible.

What to Do if You Have Received a Sports Injury

Treat your injury yourself as soon as you can. Follow the R.I.C.E protocol.


Rest – stop doing the activities that hurt! It can be helpful to move the injured part gently, but no over stretching, no painful activities. This helps to ensure you don’t make the injury worse.


Ice – Applying an ice pack can drastically reduce the bleeding and swelling in the injured area. Apply an ice pack wrapped in a damp cloth for 15 minutes every hour.



Compression – A firm elastic bandage will reduce and control swelling, and give the injury support.
Elevation – To prevent swelling pooling at the site of injury, elevate the injury above the level of your heart. This aids circulation and prevents a tight swelling, which can slow down healing and recovery.

Perform RICE as soon as you can. It is advisable for most injuries to keep this going for 72 hours.

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