Tip # 2
Management of injuries—the 1st 2-3 days
R - relative rest – don’t do anything that hurts
E - elevation above level of heart
C—compression – firm compression bandage
I - ice – crushed ice in wet towel - 20 minutes
every 1-2 hours
P- pain limited (exercise)
E—exercise (pain limited)
Do no further HARM
H - heat ( heat rubs, hot showers, etc)
A - alcohol
R - running or aggravating activities
for young men
See your sports physiotherapist ASAP! - within
the first few days, or alteast the first week.
Do you know why sports physios get you to elevate your
Because we want the blood and swelling to go back to heart
and away from the injury ASAP to assist with the healing.
How does elevation work?
What does relative rest mean?
It means rest the injured or painful body part—not
your whole body!
Do you know why?
Well, if you don’t rest the injured part, you are
more likely to injure it again or to damage it
And if you rest your entire body, your fitness,
strength and skills will go backwards.
Think about a recent injury you or a mate
had, can you think how ‘relative rest’
might have been applied?
Perhaps gravity and gradient?...
Can you design an experiement to show how elevation works
and why sports physios tell you to put the injury as high as
possible and above your heart?
© copyright 2008 Loretta O’Sullivan
sports physiotherapy for adolescents
Take your balloon again.
Take a balloon and half fill it with water.
Now squeeze the bottom half—what happens?
Squeezing the balloon is like applying compression to a swollen ankle.
Can you think back to your science lesions about pressure gradients?
Can you use pressure gradients to work out what happened when you
squeezed the balloon?
We all know we should apply ice to an injury—do you know why?
Can you apply the same principles to applying compression to a swollen
What happens to the temperature of the water inside the
balloon when you put ice on the surface of the balloon?
Hint: Conduction and Convention!
What happens to the speed/velocity of the H2O particles
when they are cooled down?
Pain limited exercise
How do you think this change in speed/velocity of the
fluid and particles might effect blow flow, inflammatory
processes and pain impulses in an injury?
We now know from ‘relative rest’ we need to rest the injured area, but did you
know that some movement or exercise of the injured area is actually good—so
long as it doesn’t hurt?
Our body responds to stress or load.
When we stress or load certain structures, the body builds more of that
structure to cope with the load.
Take for example—lifting weights.
When you lift weights, you build bigger and stronger muscles—but only the
muscles you work on.
If we don’t lift any weights, we don’t build much muscle.
If we lift too much weight, we actually tear our muscles.
Same thing applies when you have an injury—some load and stress (your sports
physio can give advice on how much) will build new strong scar tissue.
© copyright 2008