STRAINS AND SPRAINS
You
need to apply a cold compress yourself, e.g. a pack of frozen peas
or crushed ice wrapped in a towel. Repeatedly apply for ten minutes
then take away for ten minutes
Caution: It is dangerous to leave a cold compress against the skin for longer than ten minutes, as frostbite can occur, and it must always be wrapped in a towel or cloth, never placed directly onto the skin
After ice treatment, a firm bandage may give support. Rest the affected area and if your ankle or knee is affected, raise it above the hip level to reduce swelling
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 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 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
Sources: www.leedsstudentmedicalpractice.co.uk & Leeds Teaching Hospitals Trust
NHS
Direct 0845 46 47 www.nhsdirect.nhs.uk
