Sporting injuries can be broadly classified as either acute or overuse. Acute injuries occur from a direct blow from an object or opponent or from a fall. Overuse injuries have become more prevalent in the last decade as endurance type sports gain greater popularity. Overuse injuries result from an increased training intensity with inadequate rest which places excessive loads on the musculoskeletal system.

Sports injuries can be further defined based on which body tissues are injured. Sites of injury include: bone, muscle, tendon, articular cartilage, joint, ligament, bursa, nerve, skin. Regardless of the mechanism of injury the body‚s response to cell damage is an inflammatory reaction. The inflammatory response is the body‚s internal defence against tissue destruction.

Swelling is the result of increased permeability of the cell membranes. Heat is due to the increase metabolic reactions and the large amount of blood in the area, redness is due to increased blood flow and pain is due to either chemical or mechanical irritation of the nerves.

Treating Sports Injuries

The treatment for all acute athletic injuries is the R.I.C.E. regime. (Rest. Ice. Compression. Elevation). Unless the injury is a medical emergency R.I.C.E can begin immediately. Using RICE before swelling begins will allow a significantly faster return to sport for the athlete.

RICE can greatly reduce inflammation and swelling. The body requires some degree of inflammation to promote the healing process, however prolonged inflammation will delay healing and result in tissue scarring. Scarred tissue has a greater chance of reinjuring than normal tissue.

Rest: Ceasing the activity which caused the injury will reduce further damage to the area. Depending on the severity of the injury Immobilising and protecting the joint for the next one to three weeks will also aid the healing process. Premature mobilisation of an injured joint will lead to weaker tissue repair and increase the chance for reinjury. In some instances active rest should be encouraged.

Ice: Applying ice immediately after an injury has occurred has several benefits. Ice reduces pain by reducing the speed of nerve conduction, decreases muscle spasm and metabolic rate, constricts blood vessels and therefore reduces swelling. For maximum effect place the ice in a wet towel and wrap an elastic bandage over the ice pack and limb. Ice massage is another effective method of applying both ice and compression to an injured site. Icing for 10-15 minutes every hour for the first 24 hours has been shown to significantly reduce the inflammatory process.

Compression: Applying a compression bandage reduces swelling by helping to stop bleeding. When applying a bandage it is important to start distally (ie below the site of injury) and wrap in an upward direction with each new layer of bandage overlapping the previous layer of bandage by one-half. Elevation: By keeping the injured body part elevated, fluid and blood will not pool and swelling will be kept to a minimum. If practical the injured site should be kept above the level of the heart for the first 24-72hours. An athlete with a lower limb injury should be encourage to keep the limb elevated above the pelvis, an injured upper body part should be kept elevated above the heart.

H.A.R.M.

Heat, Alcohol, Rubs, Massage: In the first 24-72 hours it is important to avoid all of these factors as they will increase swelling and bleeding into the injured area and prolong the healing process.Mobilise vs Immobilising the Injury Once RICE has been applied the second step in treating a soft tissue injury is to immobilise and protect the injured area. Over past decades the question to mobilise or immobilise an injured part has been strongly debated. In more recent times the active immobilisation has become the treatment of choice. It is now known that prolonged periods of immobilisation results in joint stiffness, muscle weakness and stiffness. Movement helps to promote healing by encouraging correct alignment of muscle fibres, increased nourishment to joints, and helps maintain the strength of muscle, tendon and ligaments.