There is no way to avoid injury when you're active. Muscle strains, pulled tendons, or sore joints can keep you on the sidelines, if not treated properly. It is possible, though, to minimize the damage, and decrease recovery time by following some easy steps.
In sports, it is easy to mistakenly twist a joint the wrong way, collide with another player, or fall. How you react, though, can determine how long you are out of the game. For minor injuries, following RICE (Rest, Ice, Compression, Elevation) controls pain and swelling. When soft tissue damage occurs, fluid accumulates in the area, causing swelling. The swelling, in turn, leads to pain and decreased mobility. Starting RICE immediately keeps swelling to a minimum. Waiting too long is less effective. Swelling is difficult to reverse once it starts.
Rest
Rest does not necessarily mean to be "bedridden." Depending upon the nature of the injury, it could mean anything from sitting out a game to modifying your activities to only non-painful participation. If any activity causes you pain, stop immediately. Some form of rest is necessary for at least 48 hours after an injury.
Ice
Ice both deadens pain and slows circulation to deep tissue areas. This reduces swelling and minimizes bruising. For best results, apply an ice pack for 20 minutes after injury occurs, and then repeat every two hours. Use an ice massage, instead, for smaller injuries. This involves using a single, smaller piece of ice that is massaged in a circular motion. No matter which icing technique is used, place a thin protective layer such as a cloth between the ice and skin for protection. If the skin turns white or blue from icing,
stop immediately.
Some may feel that heat should be used on an injury. It may feel soothing, but this increases the blood flow to deep tissue areas. This actually worsens swelling. Heat is best used 2-3 days after an injury.
Compression
Most soft tissue injuries include a decent amount of swelling and discomfort. Compression brings some relief. Ace bandages, air casts, splints, and compression stockings all provide support that is soothing. Remember, compression means applying firm pressure, not restricting the blood flow. If you experience a throbbing sensation, the compression material is too tight. To double the effectiveness, ice the area through your compression material.
Elevation
Elevating a limb forces gravity to divert fluids away from the injured area. The limb should be comfortably elevated above heart level with cushions or pillows, not straight up in the air.
When an injury occurs, RICE can shorten recovery time, but it is not an instant cure. Using this technique minimizes your symptoms, but the damage needs time to heal. Keep in mind that the absence of pain does not always indicate a full recovery. Injuries reappear or worsen without proper healing time. If pain and swelling continues despite using RICE, seek medical attention as soon as possible.