ICE

After a sports injury, acting quickly is important to promote healing. In the first 72 hours (3 days) following an injury, it’s recommended to follow the RICE method:

• R: Rest
  • The injured area should not be used for the first 12 hours. In the case of an ankle injury, for example, you should not put any weight on the joint.
• I: Ice
  • The injured area should be iced as soon as possible, as the cold will help reduce inflammation and relieve pain. The
    recommended method is to apply the ice for 15 minutes every 2-3 hours. The ice should not be applied directly to the skin, because doing so could lead to skin damage (frostbite).
• C: Compression
  • Wrapping the injured area with a compression bandage will reduce swelling.
• E: Elevation
  • The injured area should be elevated so that gravity can help drain the accumulated fluid that causes swelling. For example, if you have an injured ankle, you can prop it on a chair when you’re sitting and on a pillow when you’re sleeping.

Do not apply ice if you have any of the following conditions:

• A blood circulation problem
• A serious heart condition
• Diabetes
• An open or infected wound

HEAT
After the first 72 hours (3 days), applying ice no longer has significant benefits. At this point, heat can be used to promote blood circulation in the affected area, which can aid the healing process. Heat should be applied for 20-30 minutes, 3-5 times a day.

You can also apply heat to relieve menstrual cramps, abdominal cramps (stomach pain), and chronic lower back pain.

Heat therapy is not recommended if you have any of the following conditions:

• Cancer
• A bleeding wound
• Diabetes
• An open or infected wound

WHEN SHOULD I SEE A HEALTH CARE PROFESSIONAL?
Consult your health care provider in the following cases:

• You see no improvement after 72 hours of the RICE method
• Your symptoms worsen (pain)
• You have difficulty using the injured area

FOR MORE INFORMATION:
Canadian Physiotherapy Association

SPRAINS AND STRAINS

Sprains and strains affect the tissues that make up a joint, namely muscles, ligaments, and tendons. They occur when the tissues surrounding a joint are stretched or torn. Other injuries such as fractures may also arise or develop.

Sprains and strains particularly affect the limbs (e.g. arms and legs). However, they can affect any part of the body, such as the neck or the back.

SYMPTOMS
The main symptoms are as follows:

• Pain
• Difficulty moving the joint or using the affected muscle
• Swelling
• In certain cases, ecchymosis (commonly known as bruising)

CAUSES AND TRIGGERS
Sprains and strains are typically caused by the following incidents:

• Direct trauma, such as being in a car accident, experiencing a fall, or making an awkward movement
• Wear and tear caused by daily activities, vibrations, shaking, or repeated use of the same muscles or joints
• Overuse, as a result of intensive sports training, for instance

The severity of the injury depends on the extent of the stretch or tear and how much of the tissue was injured. These injuries can also become chronic if they aren’t properly treated.

TREATMENT
In the first 24 to 48 hours following the injury, the goal is to decrease pain and inflammation.

Here are the 5 elements of the PRICE treatment technique:

• Protection: protect the injured joint or limb.
  • Use a splint, for example.
• Rest: let the injured joint or muscle rest.
  • Use crutches to avoid using an injured leg, for example.
• Ice: apply a cold compress.
  • Use ice wrapped in a towel to avoid freezing the skin.
  • Apply for 15 to 20 minutes, several times a day.
• Compression: compress the joint.
  • Use an elastic bandage wrapped around the joint while taking care not to cut off blood circulation.
• Elevation: elevate the affected limb 20 to 50 cm above heart level as often as possible.

Minor injuries can be adequately treated at home. For more serious injuries, the joint may need to be immobilized with a cast. An X-ray may be performed to assess the severity of the injury. In more serious cases, surgery may be required.

Several factors can affect how long it will take the injury to heal. The severity of the injury and the age of the person can play a role, for instance. Rehabilitation may also be necessary. This primarily consists in doing stretching and strengthening exercises.

WHEN SHOULD I SEE A HEALTH CARE PROFESSIONAL?
Speak with your health care provider in the following cases:

• You can no longer use or move the injured joint or limb
• You notice that your joint looks abnormal
• You feel numbness around the injury
• You notice swelling and bruising accompanied by a great deal of pain.

FOR MORE INFORMATION:
Canadian Orthopaedic Foundation