Injured playing sport? Read this if you don't want to be forced to quit

Sports injuries can happen in many ways when you exercise incorrectly or in a way that does not suit your physical condition. When a minor injury does occur, it is important to know basic self-care to reduce pain and inflammation.

The visible signs of inflammation are pain, swelling, redness and heat.

The RICE principle for managing injuries from sport or exercise

R = Rest 

When any part of your body is injured during sport, rest it immediately: stop playing and do not push yourself to continue.

I = Ice

Apply ice to the injured area. The cold helps reduce swelling and pain. Apply ice immediately after the injury, for 20 minutes at a time, 4–8 times a day, within the first 48 hours.

C = Compression

Wrap the injured area firmly with an elastic bandage to stop further swelling, but not too tightly, as this will make the area beyond the bandage swell. Wrap from the far end of the limb towards the body, and check the circulation beyond the bandage afterwards: the skin must not turn purple or dark.

E = Elevation

Raise the injured part above the level of your heart so that blood can drain away more easily, which helps reduce swelling.

For example, a basketball player suddenly felt pain in their right calf while running, so they stopped playing. The cause turned out to be insufficient stretching before the game.

Applying RICE to this situation

Rest: stop playing immediately.

Ice: apply a cold compress to the calf.

Compression: wrap the calf with an elastic bandage, from the far end towards the knee.

Elevation : raise the leg to aid circulation. 

In the early stage, do not exercise the injured muscle. You can, however, exercise other muscles not involved in the injury, to prevent loss of muscle strength.

If the pain does not improve, you can contact Rehab Care Clinic for advice and treatment from our rehabilitation physicians and physical therapists. 

For more information, contact "Rehab Care Clinic"

Address: 423 Phetkasem Road, Bang Wa, Phasi Charoen, Bangkok (inside Kanari Sports Center, before Seacon Bangkae) ? 061-801-2482 Line ID: @rehabcare