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To enhance recovery after injury, you should have instant management to reduce complication. Good management help you return to sport earlier, and minimise the effect of injury on your sport performance.
This is the golden period for recovery of soft tissues injury. Damaged blood vessels during injury may lead to internal blood clot and swelling, which will hinder the recovery. We may follow the P.R.I.C.E. principle to enhance the healing of damaged tissues.
P.R.I.C.E. Principle
| P - Protection |
We have to stop the activity immediately, and to stabilise the injured site by bandaging. For a serious injury, we may need a walking aid (lower limb) or an arm sling (upper limb). |
| R - Rest |
To prevent further injury, we have to stop exercise immediately. |
| I - Ice |
Prevent the injured site from further bleeding or swelling by using ice. It may also help relieve pain and muscle spasm.
Use a wet towel to wrap up the crushed ice or use an ice pad, put it on the painful site for 15-20 minutes, and repeat every 2-3 hours. (Stop "ICE" whenever pain goes away). |
| C - Compression |
Bandaging help compress blood vessels in the injured site, which prevents it from swelling. It can be done during or after the "ICE" treatment.
Method: Bandaging should be done in the direction from distal to proximal, overlap half between each layers, and finish it about a palm-width proximal to the injured site.
Keep slight tension but not too tight during bandaging. Select the size of bandage according to the size of injured part. |
| E - Elevation |
Reduce blood flow to the injured site and promote venous and lymph return.
Upper Limb: Stabilise your arm in front of chest by an arm sling;
Lower Limb: Put your foot on a low chair or pillow, its position should be slightly higher than your hip. |
Later Management
| Heat |
You may warm up the injured site by using a heat-pad or taking a warm water bath. The suggested duration is about 20 minutes. |
| Massage |
Massage promotes circulation and reduces thickening of soft tissues. Light and gentle massage is recommended at the beginning to avoid further damage. |
| Rehabilitative Exercises |
Strengthening and Stretching exercises improve our muscle strength and body flexibility. The intensity of exercise should be low at the beginning, and increase progressively once our body adapts. A good exercise program may reduce the chance of re-injury. |
| Taping |
Taping helps stabilise the injured part when returning to sport. It is very useful in the early phase of exercise training. |
If you are not sure about your condition, please visit your family doctor or therapist.
By Raymond Tsoi, Registered Physiotherapist
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