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Sports injuries-first aid  

Muscle strains

You can 'pull' (strain or tear) a muscle if you do not warm up properly before exercising or if you have not done enough preseason training.

Management of a pulled muscle is based on 'RICE':

• Rest - No exercise, no stretching; rest the injured soft tissue of the muscle.
• Ice - Apply an icepack for 20 minutes every 2 hours while awake during the first 48 hours.
• Compression - Keep the muscle firmly bandaged for at least 48 hours.
• Elevation - Rest the leg on a stool or chair (or the arm on cushions or in a sling) until the swelling goes.

If the injury is severe, see a doctor immediately.

After resting the muscle for a few days, stretching can begin. Warm the area first with an infra-red lamp or a hot-water bottle. Then stretch your leg or arm about 5 times to contract the muscle gently. Do this twice each day for 14 days.

Do not return to sport until the pain and swelling have gone, the muscle is strong and you can move the limb freely without discomfort.

Note

Reusable soft-fabric cold compresses that can be stored in freezer (at least 2 hours) and dual-purpose hot/cold packs are available and are ideal for the athlete to have always available.

Torn leg muscles

For a damaged hamstring or other leg muscle, begin the stretching by lying on your back with the knee straight. Lift the leg to a level where it just starts to hurt and hold the position for about 30 seconds. Do this twice a day for about 14 days.

Then start more vigorous stretching. Strap a 1.5 kg weight to your ankle, lie on your stomach and lift your foot (bending the knee) so that your heel almost touches your buttock. Repeat 5 times. Stop if it causes pain; otherwise do this exercise 2 or 3 times a day for 2 or 3 weeks, increasing the weight gradually to 5 kg.

Keep yourself fit with swimming while the muscle is recovering.

Joint sprains

One of the commonest injuries in sport is a joint sprain: stress on the joint stretches its lining or ligaments (or both) beyond normal limits. Most often, damage occurs to the knee, ankle and wrist joints, making them swollen, tender and painful to move. Bruising is not always obvious. Again, first aid is based on 'RICE':

• Rest - Rest helps prevent the injured area from moving, reducing pain and speeding healing. Use crutches to take the weight off injured joints in the leg.
• Ice Cold - will reduce swelling, pain and stiffness. Use a reusable compress or a packet of frozen peas or beans or wrap ice-cubes in a damp tea-towel (or a thin bath towel); never apply ice directly to the skin. Use the icepack for about 20 minutes every 2 hours for the first 48 hours.
• Compression - Compress and support the injury with a firm (not tight) elastic wrap bandage.
• Elevation - Elevate the leg on a stool or chair (leg, knee and ankle injuries) or put your arm in a sling (shoulder, arm, wrist injuries) until the swelling goes.

Most minor joint and muscle injuries settle quickly with this treatment. If not, or if the injury was severe, professional assessment and treatment are necessary.

Copyright 1995: John Murtagh, Professor of General Practice
Monash University, Melbourne, Australia