Protect the Injured Area
WHY –
To prevent further injury
HOW –
Tape, sling, supports
REST
WHY –
To prevent further damage
To reduce pain
To protect the injured area
Upper limb slings, plaster casts
Lower limb – plaster casts, crutches
If you have injured your lower body – you can still exercise the upper body.
If you have injured you upper body – you can still exercise the lower body.
Rest does not mean watching TV all week or missing training if you can still take part in some aspects.
ICE AN INJURY FOR THE FIRST 24 – 48 HOURS (1-2 DAYS)
WHY –
To slow your metabolism down, and therefore swelling, to decrease pain and to help relieve spasm.
HOW –
Cold water, ice and water in a plastic bag, frozen peas or other vegetables,
Ensure you have something between the ice and the skin. This will prevent ice burns. Check the area to ensure that it is still a pink, red colour. Keep the ice on for 20mins, during the day ice every 2-3 hours.
COMPRESS THE INJURED AREA -
WHY –
To prevent further swelling
HOW –
Compression bandages, supports etc
ELEVATION – RAISE THE INJURED PART ABOVE THE LEVEL OF THE HEART
WHY –
To encourage blood flow back to the heart to reduce swelling.
If you have inured an arm – use a sling or pillow to prop your arm up
An injured leg can be elevated by using a pillow or cushion
REFER –
If you feel your injury is getting worse, you should go to your G.P or A&E. if it is a bone or joint injury they may x-ray it to rule out any fractures or dislocations. Muscles, ligaments and tendons do not show up on an x-ray, so MRI scans are sometimes performed.
Pitchsde, we can not see what is going on inside your body, sometimes it is safest to get it checked just to be on the safe side.
