 Yale
Sports Medicine Center What To Do For Simple Athletic Injuries |
When To
See A Doctor:
Listen to your body. Several signs will indicate to you
when you should see your doctor:
-Pain is severe or persists
-Inability to move the injured part of your body
-The injury does not appear to be healing
Immediate Care of
Injuries:
The immediate care of common sports injuries (sprains,
strains,contusions, etc.) consists of a four step program
that should be followed as soon as an injury occurs,
whether or not you go to a physician. The four part
program is called R
I C E, and stands for REST, ICE,
COMPRESSION, and ELEVATION.
REST
As soon as an injury occurs, it is important to stop the
activity,immediately! To prolong stopping could cause
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, pain, and malfunction. 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 spasm (which often accompanies injury), and
decreases some of the discomfort and pain caused by the
inflammation. By reducing the 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 20-30 minutes.
It could be in the form of an ice bag, chemical packs,
frozen vegetables, can of soda, snow, etc.. It should be
applied every hour for the next several hours.
COMPRESSION
Compression also helps to limit swelling in the injured
area. The compression should be applied concurrently with
the cold treatment (a wet elastic bandage). After the ice
treatment, a dry elastic wrap or tape should be applied
comfortably firm not too tight to cut off circulation, or
too loose to allow further swelling. If lackof sensation
or numbness is felt the wrap is probably too tight.The
use of felt or sponge pads around bony prominences (ankle
bones)will insure even pressure around the injured part.
The wrap should be loosened while going to bed, but worn
continuously until the swelling has subsided (about 48-72
hours).
ELEVATION
The fourth part of the treatment is to elevate the
injured part while being compressed. In elevating,
support should be placed under theentire limb. The height
should be above the level of the HEART to help drain the
excess fluid from the injured area. While sleeping,the
compression wrap should be loosened and the foot of the
bed or mattress raised by some suitable object (for
injuries to the lower extremity) or the head of the bed
or mattress raised for the upper extremity injuries.
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RICE should
be continued for at least 48-72 hours. Under no
circumstances during this time should and form of heat be
applied, including excessive time in hot showers or
baths. That would just increase the swelling and
inflammation. When you're sure the swelling has stopped,
give yourself anextra day of RICE. During the acute (first 72
hours) stage of the injury, no other activity should be
performed. Your body has been injured and will need all
the help it can to heal the injury. This means optimal
healing conditions-proper nutrition, your normal amount
of sleep, and a positive attitude. The same amount of
effort you placed in your athletic endeavors should be
placed in your rehabilitation program.
