Until your injury has been assessed and for the first 48 hours you should follow the R.I.C.E. principle. This will minimise swelling and facilitate a speedier recovery with fewer complications.
- REST: do not use the affected joint.
- ICE: for 10 minutes at a time as often as possible especially in the first 24 hrs.
- COMPRESSION: apply a firm bandage.
- ELEVATION: raise the injured joint above the level of the heart (to help drain swelling).
In the acute [first 48 hours] stage AVOID – H.A.R.M.
Heat, Alcohol,Running, Massage
Physiotherapy will restore full pain-free stretch and strength in the injured muscle. Early treatment is vital because if bleeding is unchecked a large amount of swelling can occur, leading to a much more extensive area of scarred tissue (hard inflexible scab like tissue). This will then need to be treated prolonging recovery time considerably.
Initially physiotherapy treatment will aim to decrease pain and swelling using electrotherapy (ultrasound and interferential) and the R.I.C.E. principle. Once bleeding/swelling has stopped, stretching and strengthening exercises will be prescribed. A detailed assessment of care, strength, general flexibility and bio-mechanics will be made to identify any possible predisposing factors (e.g. flat feet, tight hamstrings, stiff back, weak core muscle groups). A comprehensive rehab program will then be devised.
Video analysis of running or kicking technique may be indicated and physiotherapist will liaise with coaches to ensure accurate movement analysis .
Download leaflet on physiotherapy and sports injuries below.
