Acute muscle injuries happen when you suddenly stretch a muscle beyond its level of elasticity. This can occur on a sports field or in your own backyard. You just need to know some basic treatment and rehabilitation strategies. You can expect a few things to happen within the first few hours of sustaining a muscle injury.

Other than the immediate pain, you might experience swelling and bruising. The initial sharp pain may give way to a throbbing ache. The injured area may also be sensitive to movement and tender to touch.

You may not be able to use it normally for at least the first few hours. is an acronym that many sports trainers and athletes use to remember how to treat a minor muscle injury. It stands for rest, ice, compress, and elevate.

Resting is one of the most effective ways to start your healing process. Your injured muscle will be weak and vulnerable to further injury, especially in the first few hours. Take a break from moving it to help it heal. The benefits of applying ice are greatest within the first day or two after sustaining an injury.

Apply a bag of crushed ice, a bag of frozen veggies, or an ice pack to your injury. It will help relieve pain and prevent swelling by decreasing blood flow to the area.

To avoid frostbite, never place the ice directly on your bare skin. Instead, wrap it in a thin cloth or towel before applying it to the injured area. Apply ice for 15 to 20 minutes at a time, and allow your skin to return to normal temperature in between icing.

An elastic bandage wrapped firmly around your injury can help minimize swelling by preventing the buildup of fluid.

It can also help ease pain by keeping the injured area somewhat immobilized. The bandage may not be enough to immobilize the injured area entirely, but it will provide some support and remind you to keep it still.

If the bandage causes tingling or numbness, remove it and rewrap it more loosely. Even gentle compression can help keep fluid from collecting around the injury.

Elevating an injury above the level of your heart will helping minimize swelling by allowing fluid to drain away from the area. If you suffered an injury to your buttocks or hips, try lying down with a pillow or two wedged under your buttocks and lower back to help lift it.

The day after suffering an injury is often the most painful. Swelling will likely be at its worst a few hours to a couple of days after your injury occurred.

Bruising will continue to develop for the first few hours and may be very noticeable the next day. It may turn the entire area a deep purple or black color. Continue using the R. treatment method for the first 48 to 72 hours after your injury.

During this time, you should keep the injured area wrapped with an elastic bandage, elevate it when you can, and apply ice every few hours. While it may feel soothing, heat can increase circulation and worsen swelling. Sports injuries usually begin to heal within 72 hours.

By the third day, your pain, swelling, and bruising will likely begin to subside. Once your swelling has gone down, you can begin to alternate heat packs with ice.

Applying heat will promote the circulation of blood to the injured area, helping to deliver oxygen and nutrients to support the healing process. Both heat and ice can help ease pain, and many trainers recommend alternating them every few hours.

When your swelling has gone down, you can also remove your compression bandage and begin to gently exercise the injured area.

Start slowly by lightly stretching the area, never pushing it to the point of pain. Immobilizing injuries for too long can cause stiffness and loss of strength. You want to start moving the injured area, or walking with a normal gait, as soon as possible.

The first few days are generally the most painful following a sports injury. After that, you may notice some lingering pain and tenderness lasting several weeks to a few months.

This is normal. You can use ice and heating pads to relieve pain. Medicated sports cream can also help ease discomfort. This type of cream is available at many pharmacies. Continue to stretch and exercise the injured area, even after your symptoms have subsided. Proper stretching and moderate exercise can help prevent future injuries.

As long as your injury heals appropriately, you should be able to return to your regular workout routines. If you suspect your injury is severe, make an appointment with your doctor or go to the emergency department.

The following symptoms may be a sign of a severe injury that requires professional care:. Aerobics injuries are usually caused by trauma and overuse, but can be prevented by using the right techniques and equipment. Learn what to do if you find yourself in a rip current.

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The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Keeping active. Home Keeping active. Sports injuries. Actions for this page Listen Print. Summary Read the full fact sheet. On this page.

Types of sports injuries First aid for sprains, strains and joint injuries First aid for nose bleeds First aid for dislodged teeth Emergency situations Treatment for sports injuries Prevention of sports injuries Where to get help.

Types of sports injuries Some of the more common sports injuries include: Ankle sprain — symptoms include pain, swelling and stiffness. Bruises — a blow can cause small bleeds into the skin. Concussion — mild reversible brain injury from a blow to the head, which may be associated with loss of consciousness.

Symptoms include headache, dizziness and short term memory loss. Cuts and abrasions — are usually caused by falls. The knees and hands are particularly prone. Dehydration — losing too much fluid can lead to heat exhaustion and heat stroke.

Dental damage — a blow to the jaw can crack, break or dislodge teeth. Groin strain — symptoms include pain and swelling. Hamstring strain — symptoms include pain, swelling and bruising. Knee joint injuries — symptoms include pain, swelling and stiffness.

The ligaments, tendons or cartilage can be affected. Nose injuries — either blood nose or broken nose, are caused by a direct blow.

Stress fractures — particularly in the lower limbs. The impact of repeated jumping or running on hard surfaces can eventually stress and crack bone. First aid for sprains, strains and joint injuries Suggestions on immediate treatment for sprains, strains and joint injuries, to prevent further damage include: R est — keep the injured area supported and avoid using for hours.

I ce — apply ice to the injured area for 20 minutes every two hours for the first hours. C ompression — apply a firm elastic bandage over the area, extending above and below the painful site.

E levation — raise the injured area above the level of the heart at all times. R eferral — as soon as possible, see a doctor. No H eat — heat will increase bleeding. No A lcohol — alcohol increases bleeding and swelling.

No R unning — running or exercise increases blood flow, delaying healing. No M assage — massage increases swelling and bleeding, also delaying healing. First aid for nose bleeds Suggestions include: Stop the activity.

Sit with your head leaning forward. Pinch your nostrils together and breathe through your mouth. Hold your nose for at least 10 minutes. If bleeding continues past 30 minutes, seek medical advice. First aid for dislodged teeth It may be possible to save a tooth that has been knocked out with prompt dental treatment.

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The musculoskeletal system is the network of muscles, tendons, ligaments, bones, and other tissues that provides the body with stability and enables movement. Sports injuries are divided into two broad categories, acute and chronic injuries.

Acute injuries happen suddenly, such as when a person falls, receives a blow, or twists a joint, while chronic injuries usually result from overuse of one area of the body and develop gradually over time.

Examples of acute injuries are sprains and dislocations, while some common chronic injuries are shin splints and stress fractures. Treatment for a sports injury depends on the type of injury, but minor ones can usually be treated at home by resting, icing, compressing, and elevating R-I-C-E the injured part of the body.

In some cases, you may need surgery. A rehabilitation program that includes exercise and other types of therapy is usually recommended before resuming the sport or activity that caused the injury.

While adverse events do sometimes happen when playing sports or exercising, most physical activity is safe for almost everyone, and the health benefits far outweigh the risks. Anyone can suffer a sports injury, but several factors can increase the risk of sustaining injury.

The type of injury you are most vulnerable to depends on the type of activity you participate in, your age, and your sex. Injuries to the musculoskeletal system that are common in athletes include fractures, dislocations, sprains, strains, tendinitis, or bursitis. These terms are defined below.

Most sports injuries involve one or more of the types of musculoskeletal injuries described above. Joints must provide both stability and flexibility, and they are complex structures that include several interconnected parts. Some of the common injuries experienced by athletes and people who have jobs or hobbies that involve doing a repetitive motion include:.

The cause of an acute sports injury is a force of impact that is greater than the body part can withstand, while a chronic injury is typically due to repeating the same motion over and over again.

Sometimes, overuse injuries can degrade tissues and joints and set the stage for an acute injury. Arthritis and Rheumatic Diseases. Current Funding Opportunities. NIAMS Labs and Core Facilities. For Principal Investigators.

For Patients. All NIAMS News. Director's Page. Bone Health. Basics In-Depth Read. Facebook Email Print. Facebook Email. Who Gets Sports Injuries? The risk factors for sports injuries include: Not using the correct exercise techniques. Overtraining, either by training too often, too frequently, or for too long.

Changing the intensity of physical activity too quickly. Playing the same sport year-round. Running or jumping on hard surfaces. Wearing shoes that do not have enough support.

Not wearing the proper equipment. Having had a prior injury. Having certain anatomical features specific to each joint or poor flexibility. Taking certain medications, such as fluoroquinolones, a class of antibiotics linked to tendinitis and tendon rupture. Types Sports injuries are broadly categorized into two kinds: Acute injuries, which happen suddenly.

Chronic injuries, which are usually related to overuse and develop gradually over time. In some cases, wear and tear from overuse injuries can set the stage for acute injuries.

Types of Musculoskeletal Injuries Injuries to the musculoskeletal system that are common in athletes include fractures, dislocations, sprains, strains, tendinitis, or bursitis.

Bone fracture. A fracture is a break in a bone that occurs from either a quick, one-time injury, known as an acute fracture, or from repeated stress, known as a stress fracture.

Growth plate fractures are unique to children who are still growing. Acute fractures. A fall, car accident, or blow can cause a fracture, and the severity depends on the force that caused the break.

The bone may crack, break all the way through, or shatter. Injuries that break through the skin to the bone, which are known as compound fractures, are especially serious because there is an increased risk of infection.

Most acute fractures are emergencies. Stress fractures. Kinesiology taping has demonstrated effectiveness in improving sub-cutaneous lymphatic flow thus facilitating healing in the acute phase.

Identifying the underlying cause of pain would eliminate unnecessary fear. Consulting an appropriate medical professional such as a physiotherapist or a regulated health professional would help to identify the underlying cause of pain and would also help to fast-track post-injury rehab.

Appropriate loading is important after an injury. Often times people tend to return their pre-injury level of activities immediately, while this may not pose a problem in low-level loading, it would certainly increase the risk of re-injury in higher level activities. A positive attitude towards recovery and rehab will certainly go a long way in returning to full activities after an injury.

This would come with having adequate knowledge on the underlying injury, setting short term and long-term goals to pursue and a plan of action to accomplish that. Adequate circulation — blood flow and lymphatic circulation to the affected part is important in the healing process.

This is by far the most important component of rehab. Exercises enables us to load the part in a controlled environment and prepare for the activities. We are able to control the frequency, intensity, time and type of loading with exercises.

Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. What about applying ice to the part? So, what do I do? E ELEVATION Elevate the injured limb higher than the heart as often as possible.

E EDUCATION Identifying the underlying cause of pain would eliminate unnecessary fear. O OPTIMISM A positive attitude towards recovery and rehab will certainly go a long way in returning to full activities after an injury.

Summary Read the full fact sheet. On this page. Types of sports injuries First aid for sprains, strains and joint injuries First aid for nose bleeds First aid for dislodged teeth Emergency situations Treatment for sports injuries Prevention of sports injuries Where to get help.

Types of sports injuries Some of the more common sports injuries include: Ankle sprain — symptoms include pain, swelling and stiffness. Bruises — a blow can cause small bleeds into the skin. Concussion — mild reversible brain injury from a blow to the head, which may be associated with loss of consciousness.

Symptoms include headache, dizziness and short term memory loss. Cuts and abrasions — are usually caused by falls. The knees and hands are particularly prone.

Dehydration — losing too much fluid can lead to heat exhaustion and heat stroke. Dental damage — a blow to the jaw can crack, break or dislodge teeth. Groin strain — symptoms include pain and swelling.

Hamstring strain — symptoms include pain, swelling and bruising. Knee joint injuries — symptoms include pain, swelling and stiffness.

The ligaments, tendons or cartilage can be affected. Nose injuries — either blood nose or broken nose, are caused by a direct blow. Stress fractures — particularly in the lower limbs. The impact of repeated jumping or running on hard surfaces can eventually stress and crack bone.

First aid for sprains, strains and joint injuries Suggestions on immediate treatment for sprains, strains and joint injuries, to prevent further damage include: R est — keep the injured area supported and avoid using for hours. I ce — apply ice to the injured area for 20 minutes every two hours for the first hours.

C ompression — apply a firm elastic bandage over the area, extending above and below the painful site. E levation — raise the injured area above the level of the heart at all times. R eferral — as soon as possible, see a doctor. No H eat — heat will increase bleeding.

No A lcohol — alcohol increases bleeding and swelling. No R unning — running or exercise increases blood flow, delaying healing.

No M assage — massage increases swelling and bleeding, also delaying healing. First aid for nose bleeds Suggestions include: Stop the activity.

Sit with your head leaning forward. Pinch your nostrils together and breathe through your mouth. Hold your nose for at least 10 minutes. If bleeding continues past 30 minutes, seek medical advice. First aid for dislodged teeth It may be possible to save a tooth that has been knocked out with prompt dental treatment.

Emergency situations Call an ambulance for: prolonged loss of consciousness neck or spine injuries broken bones injuries to the head or face eye injuries abdominal injuries. Treatment for sports injuries Treatment depends on the type and severity of the injury.

Prevention of sports injuries You can reduce your risk of sports injuries if you: Warm up thoroughly by gently going through the motions of your sport and performing slow, sustained stretches. Wear appropriate footwear. Tape or strap vulnerable joints, if necessary.

Use the appropriate safety equipment, such as mouth guards, helmets and pads. Drink plenty of fluids before, during and after the game.

Try to avoid exercising in the hottest part of the day, between 11 am and 3 pm. Maintain a good level of overall fitness, particularly in the off season in the months between playing seasons for a sport. Cross-train with other sports to ensure overall fitness and muscle strength.

Ensure training includes appropriate speed and impact work so muscles are capable of the demands of a game situation. Gradually increase intensity and duration of training.

When it occurs somewhere in the body, chemicals from white blood cells are released into the blood, which then protects the body from foreign substances.

As a result, blood flow increases to the area of infection or injury as the protective chemicals are released. Inflammation in the body does not necessarily mean that there is an infection, but infection can cause inflammation.

Before and during acute inflammation, there are three main processes which occur:. However, here are some common treatments used to treat inflammation. Non-steroidal anti-inflammatory drugs NSAIDs can be taken to relieve the pain caused by inflammation. Commonly available examples include aspirin and ibuprofen.

Regular use of NSAIDs has also been known to increase the risk of having a stroke or heart attack, as well as causing kidney damage. If the inflammation is a long term problem in the joint, such as arthritis, then the treatment options can be different compared to a one-off injury.

For example, it may be recommended that the inflammation can be helped by rest, or alternatively may be aided by exercise. There are also alternative therapies such as magnetic therapies that are available, although sometimes only surgery will be able to correct joint damage.

Whether a bout of inflammation can be cured will depend on the type that a person has. For example, acute inflammation occurs after a cut on the knee, a sprained ankle or a sore throat.

However, chronic inflammation is also called persistent inflammation because it produces a steady, low-level of inflammation throughout the body and requires different treatments.

As outlined above, there is also joint inflammation which can be caused by arthritis, for which a doctor may prescribe a variety of treatments or therapies taking into consideration a number of factors.

In short, whether inflammation can be cured depends on a number of factors, but there is a range of options out there. Sharing stories of how our technology has helped others makes a difference.

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