It's vital to seek immediate medical attention if a sports-related injury involves
severe pain and swelling, numbness, or inability to move the limb or joint.
But for mild sprains, strains, bumps, or bruises, follow the RICE program:
- Rest: Take a break for a day or two to let the injured area
rest and recover. Your body needs time to heal the injury. Once you can go
about your usual daily routine without pain, you can ease yourself back into
a full slate of activities.
- Ice: Apply an icepack (or a bag of frozen vegetables,
wrapped in a towel) to the injured area for 15-20 minutes every few hours.
Ice helps to cut down on swelling and inflammation by slowing blood flow to
the injury, as well as lessening the pain by numbing it a bit.
- Compression: Between ice treatments, wrap an elastic bandage
around the affected part to apply pressure and reduce swelling. Compression can also help provide support to a weak joint. It should
be fairly tight, but make sure it doesn't press on nerves or cut off blood
circulation - if the end of the limb turns blue, that's too tight! It's also too tight if you feel throbbing in the bandaged area. For the
same reason, don't wear the bandage at night.
- Elevation: Let gravity do the work - try to keep the injured
limb raised above the level of the heart to prevent fluids from pooling in the inflamed tissues. For an
injured leg, prop it up above the hips when lying down. Injured arms can be
held up in a sling.
In addition, you can lessen inflammation and relieve pain by taking aspirin, ibuprofen,
naproxen, or other anti-inflammatory drugs. Check with your doctor or pharmacist
first before taking any medications, and take care not to exceed the recommended
doses. If, after following these steps, the injury doesn't seem to be getting
any better within 48 hours, it's best to see your doctor.