The key to Sports Injury Management is an early assessment by a health professional to determine the extent of the injury and the best management plan.
Remember the RICER Rule
Rest – stop exercising
Ice – pack or ice bath
Compression – bandage
Referral – to a physiotherapist of Sports Medicine Doctor
In the first 48 hours following an injury, the RICER Rule is the most effective management plan to reduce swelling.
Early management of sporting injuries includes reducing the swelling and inflammation, protecting the injured part from further injury, facilitating repair of the injured tissues and regaining normal movement patterns – as well as maintaining general fitness without aggravating the injury.
This can start on Day 1 following your injury and will optimise your recovery.
Remember also the No HARM Rule.
In the first 48 hours:
- No Heat – hot baths, heat packs
- Alcohol, consumption 48-72 hours (increases swelling)
- Running or Vigorous Activity
- Massage for 48-72 hours.
If you are concerned that you may have a fracture – an x-ray is advisable but if you are unsure our physiotherapist can assess you first and refer you for an x-ray if a fracture is suspected.
Sports injuries are not always acute sprains in fact many are overuse injuries that have developed due to muscle imbalances, training and playing with a biomechanical problem or popor recovery between sessions e.g. tight calves – leading to shin splints, repeated jumping and landing leading to knee pain in adolescents, tight lateral muscular structures in the thigh leading to anterior knee pain.
Our physiotherapists are skilled at assessing not only the injured part but the adjacent joints and muscles that may have led to or contributing to your problem.