Attention all athletes, coaches, parents and weekend warriors: It is that time of year again when sports are getting into the swing of things. Injuries are as much a part of sports as the game itself.Sports injuries include everything from bumps and bruises to life-threatening emergencies, but how they are handled makes all the difference. Even the slightest injury can wreak havoc on the rest of the season, if it is poorly cared for. An injury that is not properly cared for can lead to tendonitis, bursitis, strains and other nagging injuries that can plague the athlete for the remainder of the season.The following information should be used only as general guidelines. In the case of an injury, please seek medical treatment as appropriate.In general, immediately following an injury, please use the following to control swelling and pain.
- Rest
- Ice
- Compression
- Elevation
Simply using the “RICE” principle may prevent swelling, decrease pain and allow return to activity.Rest means using a sling, crutches or just staying off the injury to allow healing and prevent another injury from occurring.Generally, use ice for 20 minutes on with at least 40 minutes off. Using ice continuously can lead to frostbite and other tissue damage. Please make sure to protect your skin by wrapping the ice pack in a towel. Do NOT use heat on an injury for the first three days.For compression, apply an ACE wrap to the injury site. To properly apply, start below the injury and wrap in an upward direction. Apply a mild stretch to the wrap so that it is not too loose, but not too tight. If your fingers or toes go numb, remove the ACE wrap immediately.Try to keep the involved body part elevated above the level of your heart. Lying down with the injured body part positioned with pillows is the most effective way to elevate an arm or leg.In addition to bumps, bruises, strains and other injuries that are common this time of year, include heat illness. Heat illness can be prevented with proper clothing, proper hydration and watching the weather.Clothing that has wick dry properties will function better to allow you to regulate your body temperature in all settings.Drinking fluids is a vital part of staying healthy, which is the key for safety and better performance.Before exercise, it is recommended to drink 17 to 20 oz. of fluid approximately two to three hours prior to starting, followed by drinking another 17 to 20 oz. 10 to 20 minutes before the activity begins.Drinking fluid during exercise is often overlooked; however, every athlete should “Drink Early, Drink Often”. According to the Gatorade Sports Science Institute, athletes should try to drink 7 to 10 oz. every 10 to 20 minutes of strenuous exercise.If intense exercise lasts longer than 45 to 50 minutes, drinking a sports drink may help replace electrolytes and aid in proper hydration.Immediately after training or competition is the key time to replace fluid. For every pound of weight lost, drink at least 20 oz. to optimize re-hydration. A mixture of water and sports drink will help ensure that enough fluid is consumed.Dehydration begins with sweat loss without proper fluid replacement. Symptoms include thirst, fatigue, irritability, decreased performance, muscle cramps, nausea and vomiting. If dehydration occurs, stop exercising immediately and begin consuming fluids. Please seek medical attention if needed.If your athlete has a sports related injury, you can bring them to our “Bump and Bruise” Clinic for a free injury assessment and screening. Call 495-3133 for more details.Call Falcon Physical Therapy at 719-495-3133 with any questions or concerns regarding osteoporosis and rheumatoid arthritis.
