Sprains, Strains and Sports Injuries

If you've suffered a recent sprain, strain, or sports injury, you should be thoroughly examined and X-ed as soon as possible. In the meantime, follow this common-sense advice:

Rest:
It is important to protect the area from further injury by avoiding any possible stress or strain. Staying off your feet and/or avoiding any activity involving the injured area may be necessary for a few days.

Ice:
Ice therapy or cryotherapy is often thought of as the therapy of choice for acute injuries. Actually, the application of ice over any painful tissue is usually effective at any stage of an injury. It works by constricting blood flow to the tissue, thereby reducing swelling, pain, and muscular spasms. It is very important to use ice correctly. It should be used for a maximum of 20 minutes, but may be applied each hour. Also, it is important that you do not apply the ice directly to the skin. Instead, wrap the ice pack in a paper towel or thin damp cloth prior to applying to the injured area.

Compression:
Compression is especially important to decrease swelling if you've injured your knee or ankle. Wrap the area with an elastic bandage using firm pressure, but not too tightly as to cut off circulation to your feet. Before going to bed, loosen the bandage a bit to prevent circulatory problems.

Elevation:
Elevation also helps to decrease swelling, which can interfere with the healing process. Whenever possible, elevate the body part as close to, or higher, than the level of your heart.