Sports Injury First Aid

• For most sports injuries DR. RICE is the perfect first aid.
  Especially for sprained ankles, muscle contusions, joint and tendon injuries etc.
  DR = Consult a Doctor, but actually R.I.C.E. comes first.
  The first few minutes and 72 hours are very important for your recovery.
  R.I.C.E. means Rest + Ice + Compression + Elevation.
  Basically this will avoid hematomas, reduce swelling and pain and help you recover faster.
  • Rest: Keeps blood pressure and pulse low.
    This way you avoid hematomas or that a healing hematoma breaks up again and grows.
  • Ice: Slows down bleeding, avoids infections, avoids swelling and releases pain.
    Apply ice for 10 to 15 minutes but don't put your ice bags on the skin directly.
    ( wrap the bag in drapery - it shouldn't be too cold - you don't want frostbites )
    Wait 30 to 60 minutes before you apply the next ice bag.
    The first bag should be applied as soon as possible.
  • Compression: Avoids hematomas and bleeding.
    ( with bleeding I mean internal bleeding )
  • Elevation to avoid high pressure.
    Lie down and / or elevate your leg if you sprained our ankle, injured your knee etc.
    

• Pain is a signal that tells you to stop stop.
  Pain = Alarm, and you should always listen to your bodies alarms.
  Sometimes you can avoid an injury when you listen to your bodies signals and stop in time.
• Don't try new skills or risky jumps if you feel tired, weak or dizzy.
• Work out with training partner.
• Bandages, ice bags and a first aid kit should be in reach.
  Not that you should always expect to sprain your ankle or rupture a tendon,
  but you should know where to find an ice bag in case you work out in an empty gym.
  I always have bandages and some first aid stuff in my training bag.
• Consult a doctor if you are injured.
  Don't trust "How to Cure a Broken Bone" - online tutorials.
• Rest until you are fully recovered.

Related topics: Sports Injury First Aid