Sports injury prevention tips
Regardless of the type of sport or the level that you play at, injuries are unfortunately part and parcel of playing sports. Getting help early and having a focused strategy for recovery is instrumental towards enabling an early return to sports.
Most sport injuries can be avoided by doing some form of warm-up, consisting of either some cardio or stretching prior to the sport. Soft tissues that have been warmed-up and stretched before activity are far less likely to get injured during the sport.
Additionally, you can take these basic steps to help prevent a sports injury:
- Develop a fitness plan that includes cardiovascular exercise, strength training, and flexibility.
- Alternate exercising different muscle groups and exercise every other day.
- Cool down properly after exercise or sports. Cooling down should take twice as long as warm-ups.
- Use the right equipment or gear and wear appropriate shoes when playing sports.
- Learn the correct techniques for the sport played.
- Rest when tired. Avoid exercise when tired or in pain.
The mnemonic RICE which stands for rest, ice, compression and elevation is key to treating an acute soft tissue injury. The objective of early RICE therapy is to control the initial inflammation and get the healing process started early.
In the immediate phase of a sports injury, there is swelling, redness and warmth that results in pain. Cold therapy (icing) helps alleviate this while compression with a soft bandage limits swelling. Elevating the injured area is critical even up to the first 48 – 72 hours after the injury, as it reduces swelling due to gravity.
Step 1: Rest
When you experience an injury, stop your activity immediately and rest as much as possible for the first 2 days. Avoid putting weight on the injured area for 24 – 48 hours. Resting also will prevent any further bruising.
Step 2: Ice
Apply an ice pack that is covered with a light, absorbent towel for 15 – 20 minutes every 2 – 3 hours during the first 24 – 48 hours of being injured. The cold is useful to reduce pain and swelling. If you don’t have an ice pack, a bag of frozen peas or corn will also do the trick.
Step 3: Compression
Wrap the affected area with an elastic medical bandage to prevent swelling. The wrapping should be snug but not too tight as to interrupt blood flow. Loosen the bandage if the skin below turns blue or feels cold, numb or tingly.
Step 4: Elevation
Raise the injured body part above the level of your heart. This reduces pain, throbbing, and swelling. A pillow can be used to achieve elevation. The injured area should be kept raised whenever possible.
Allow healing of the injured body part
An injured body part will struggle to heal if it is repeatedly used after an injury. Pain is an excellent indicator of an ongoing injury and should not be ignored, even if that means resting from daily functional activities or sports.
It is often best to immobilise the injured area with a splint or brace and rest it completely to allow complete healing. Continuing to use the injured body part may aggravate an acute injury and turn it into a chronic one, making it more likely to recur and more difficult to treat.
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