Sports Injuries
Five Facts
Is it a sprain or is it a strain?
RICE for Relief
Treating Twinges


The kids are back at school and the autumn sports season is underway - and the usual tussles in the playground or on the field are guaranteed to result in battered bodies appealing for sympathy and an ice pack once they're home! So if your living room usually ends up resembling rush hour in Casualty at this time of year, here's how to minimise the moans…

Five Facts 

Soft tissue injuries – like injuries to muscles – account for 80% of all sporting injuries. 
Many sports injuries happen off the field – a common cause is slipping on the wet floors in changing rooms. 
A proper warm-up and warm-down - gentle stretching and bending - can prevent many sporting injuries. 
It's usually better to increase the number of repetitions than the weight resistance when you're working out in the gym. 
Sprains and strains take time to heal – so be patient!


Is it a Sprain or is it a Strain? 

Many people get confused about what's a sprain and what's a strain. Although you get pain and swelling with both, the difference is that with a strain you will often get muscle spasms and with a sprain, pain and a "hot" feeling in the joint.

Strains
A strain happens when you tear muscle fibres – usually as a result of over-stretching, moving too fast or not bending or lifting properly.

Sprains
A sprain is an injury to a ligament – usually caused by a sudden pull or twist. "Going over" on the ankle is the most common type of sprain.


RICE for Relief 

The RICE technique is the best way of dealing with minor sports injuries. It stands for Rest, Ice, Compression and Elevation:

Rest your injury as much as possible.

 
Ice (wrapped in a towel to prevent ice-burn) applied to the injured area for about 20 minutes will help reduce swelling and ease pain - a packet of frozen peas works well, but remember to mark the packet if you intend to re-freeze them so that they're not eaten! 

Compression, in the form of an elasticated or crepe bandage, will give support and limit movement to help recovery – but don't tie it too tight and cut off the blood supply! 

Elevation - raising the injured part - will help reduce swelling.


Treating Twinges 

Sometimes the RICE technique won't be enough to deal with the pain and you'll need to add painkillers to your treatment. All painkillers will help ease pain, but aspirin and ibuprofen are particularly good at relieving inflammation, which makes them ideal for sports injuries. However, aspirin and ibuprofen aren't suitable for everyone, so check with your pharmacist before you take anything, particularly if you're taking other medicines or suffer from a medical condition. Some painkillers also come in cream and gel form, and are an excellent way of treating muscular pains. If you do take painkillers, don't forget to rest your injury - the lack of pain could tempt you to do too much and make it worse.

Pharmacies stock a wide variety of rubs and liniments that can be massaged into the skin to help soften strained muscles that go into spasm - but don't use any of these products, or the anti-inflammatory creams and gels, on broken skin or near the face. You'll also find a range of sport aids for knees, ankles, wrists and elbows, which can support and help prevent injuries to joints.

If your symptoms don't start to improve after a few days of the "RICE" treatment, you should make an appointment to see your doctor.