Treatment Tips for Managing Low Grade, Acute Injuries in the Initial and Early Stage

Running and other forms of exercise including football are good for your health but these activities can increase your risk of sprained joints strained muscles and other minor injuries.  Proper care in the first 48 to 72 hours can reduce the time you are sidelined by such injuries.

Should you suffer a sprain, strain, pull or other muscle or joint injury treat it with R.I.C.E.  

R.I.C.E. can relieve pain, limit swelling and protect the injured tissue, all of which help to speed healing.  After the injury occurs the damaged area will bleed (externally or internally) and become inflamed.  Healing occurs as the damaged tissue is replaced by collagen, perhaps better known as scar tissue.  The scar tissue needs complete repair before a full return to sport is recommended.

The R.I.C.E. method of acute injury treatment includes:

(R) REST:  Rest is important immediately after the injury for two reasons.  First it is vital to protect the injured muscle, tendon, ligament or other tissue from further injury.  Second your body needs to rest so it has the energy it needs to heal itself most effectively.

(I) ICE:  Use ice packs or even a bag of frozen peas etc wrapped in a thin towel to provide a cold and cooling effect to the injured area.  Cold can provide short-term pain relief.  It also limits swelling by reducing blood flow to the injured area.  Keep in mind though that you should never leave ice on an injury for more than 15-20 minutes at a time.  The best rule is to apply a cold compress for 15 minutes and then leave them off for at least 30 minutes.

(C) COMPRESSION:  Compression limits swelling and also aids in the healing process.  Some people notice pain relief from compression as well.  An easy way to apply compression to an injured area is to apply an elasticised bandage such as a crepe or tubular around, below and above the injury.  Apply the bandage firmly but not so tight that it becomes uncomfortable.  Always be prepared to adjust the tightness as necessary.

(E) ELEVATION:  Elevating the injury reduces swelling.  It is most effective when the injured area is raised above the level of the heart.  For example if you have injured your ankle, lie on your bed with your foot propped up on one or two pillows.

After a 24-48 hours of R.I.C.E. many sprains, strains or other injuries will begin to heal.  But if your injury is giving you cause for concern or the pain or swelling does not decrease contact your doctor or visit your local Accident and Emergency Department, depending on the severity of your symptoms.

Once the healing process has begun and after the initial 48 to 72 hours post injury period has elapsed very light massage may improve the function of forming scar tissue, cut healing time and reduce the possibility of injury recurrence.

Gentle stretching can begin once all swelling has subsided.  Try to work the entire range of motion of the injured joint or muscle, but be extremely careful not to force a stretch or you will risk re-injury to the area.  Keep in mind that a stretch should never cause pain.

Heat may be helpful once the injury moves out of the acute phase and only once the swelling and bleeding has subsided and stopped.  Moist heat will increase the blood supply to the damaged area and promote healing.

IAN FERGUS   YOUTH COACH