Treating Minor Sports Injuries

Participating in sports is a fantastic way to stay healthy and active. However it goes without saying that when one participates in a sport, the risk of sustaining injuries increase as well. While it is always recommended to see a medical professional when sustaining a serious wound, treating minor sports injuries is something everyone can and should be informed about so that a small cut or injury doesn’t become something more serious. The following post will look at a few ways you can treat a minor sports-induced injury, particularly through using ice and heat, so that you can get back on the field (or rink) as soon as possible.

Why Ice?

If you played competitive sports in high school, chances are you are at least somewhat familiar with the use of ice on sports injuries. Icing is probably one of the most commonly observed ‘treatments’ for minor sports injuries yet it is also incredibly misunderstood as it has received some criticism as a healing tool. Why do we use ice to treat minor sports injuries? In short, using ice will decrease the blood flow as well as the temperature of the tissue, and especially any swelling on an injury while acting as a pain relief. It is however important to limit the use of ice on an injury for no more than 15 minutes every 3 to 4 hours of the first day or two of sustaining an injury. Forget about the old “10 minutes on, 10 minutes off” technique as prolonged exposure to ice can lead to frostbite and of course, this also means you should never apply the ice directly on the swollen area but wrap it in something like a thin towel to avoid that risk.

Why Heat?

Unlike with ice, heat should not be applied when there are signs of inflammation present. A tool like a heat pad is typically advised for muscle strains and joint pains but it can be used for other wounds as well. It is a more effective tool for treating chronic injuries, especially before stretching as it is most effective in treating minor sports injuries when there is a need to increase blood flow. Just like ice however, heat will help decrease pain. It should not be applied following an acute injury or after a workout when circulation is already quite strong. Just like ice should be wrapped in a towel and only used for a few minutes, heating pads or even wet hot towels should not be use for longer than 15 minutes. There should also be a layer of cloth between the heating pad and your skin in order to avoid any burns.

Other Tricks

There are certainly a few other things to keep in mind when trying to treat a minor sports injury. Putting pressure on an injury can help prevent the risk of swelling whilst giving it support. Another way to reduce swelling is by keeping your injury elevated above the level of your heart. These two aforementioned tricks work well in conjunction with using ice. Last but not least, rest is always a good thing. While some light exercise can help you heal faster, pain is usually a sign that you should rest the injured area.

It goes without saying that when it comes to more serious sports injuries, you should always consult a medical health professional. As such, HealthMax Physiotherapy Clinics can be of assistance. To learn more, reach us by phone at (416) 431-4000 or communicate with us via our Contact Form. We’ll be happy to help.