SPRAINS occur as the result of overstretching a ligament (the fibrous band that holds 2 bones together at a joint) when the joint is forced beyond its normal range of movement; e.g. ankle, shoulder.

STRAINS occur as the result of overstretching a muscle or its tendon (the fibrous band that attaches a muscle to a bone) by excessive stretching or a powerful contraction.

CONTUSIONS occur as the result of a blow to the bone or any soft tissue such as muscle or tendon resulting in bleeding (bruising) and swelling inside the damaged tissue.

Following an injury, whether it happen during a sport or an everyday activity, your body undergoes an acute inflammatory phase lasting up to 72 hours. This phase is marked by localised swelling, heat, redness and pain as blood and tissue fluids begin the healing process. The recovery time for many injuries can be significantly reduced if the principles of P.R.I.C.E. are applied at the time of injury.

P PROTECTION
R REST (RESTRICTED FUNCTION)
I ICE
C COMPRESSION
E ELEVATION

PROTECTION of the injured area may include immobilization in a brace or sling or the use of a walking cane or crutches.
REST (RESTRICTED FUNCTION), which does not mean complete inactivity, but rather avoidance of any activity that will cause further pain and swelling.

ICE aims to reduce the temperature of the injured area and surrounding tissues which will minimise bleeding and swelling, resulting in pain relief and decreased muscle spasm. Ice can be applied up to 20 minutes at a time every 2-3 hours. The application of ice should be reduced to 10 minutes for the face, neck, hands and groin as the underlying tissues are sensitive in these areas.
Reusable gel packs are easy to use and mould well to an injured body part. Alternately, crushed ice cubes in a plastic bag or even a package of frozen peas can work just as well.
NEVER apply ice directly to the skin as this could lead to frostbite. Try using a moist towel (or even a layer of paper towel) and then wrap the ice pack snugly on the injured area.

COMPRESSION helps to decrease the amount of swelling and bleeding into the injured area and surrounding tissues as well as provide external support and protection. Elastic tensor bandages work well to provide consistent firm pressure. DO NOT apply excessive tension as you don’t want to impair the circulation.

ELEVATION helps to drain the tissue fluids (swelling) into larger blood and lymph vessels. Raise an injured arm with the hand higher than the shoulder and raise an injured leg with the foot at hip level or higher if this is appropriate for the sustained injury. The use of pillows for support can be helpful when you get home.

WHEN SHOULD I SEE MY PHYSIOTHERAPIST?

‘One person’s ache is another person’s agony’. Pain is an individual matter, but even minor injuries may require the attention of a health professional. Don’t hesitate to seek help or contact your physiotherapist if you suspect that your injury is more than a simple bump or bruise. Minor injuries can become serious or chronic if left unattended or managed improperly. Don’t ignore messages of pain or discomfort. Respond to your body’s signals by applying the principles of P.R.I.C.E. and seek professional advice from your physiotherapist when you feel it is necessary.