Injury management: Part 2

So you're injured. It was only a matter of time. The primary goal in the
early management of an acute injury is to follow steps that will facilitate
efficient and effective recovery, so that a return to activity may be
expedited, and the likelihood of re-injury is reduced. By following the
steps below, you can increase your chances of a successful recovery.
Protect the injury: When trauma to a bone, tissue, or support structure is
incurred, adequate time for repair and healing must be allowed. Repair will
be slowed if the structure is subjected to further stresses e.g. continuing
to run on a sprained ankle etc.
Restricted Function: Continuing to perform movements with the injured limb
within pain-free ranges of motion will help to minimize muscle
deterioration. Prolonged rest and inactivity will often delay recovery due
to specific deterioration surrounding the injury site.
Ice: Ice serves to cool surrounding tissues, thus reducing blood flow. This
minimizes bleeding and swelling in the area, resulting in decreased pain and
muscle spasm. Ice should be applied for about 20 min. at a time (with the
exception of the hands, face, neck, groin, and outside of the knee, where 10
min. is assigned due to more superficial underlying tissues), and done up to
once every hour as often as possible for the first 24-72 hours post-injury.
Compression: This minimizes swelling by reducing blood flow to the area.
Tensoring is the most effective means of compression, and should be applied
by wrapping towards the heart, away from the injury site. Tip: soak the
tensor in cold water before applying ice.
Elevation: Elevating the injured area above heart level will assist in
returning blood and cellular debris back to the heart, as well as reducing
blood flow to the area.

Mike Wilson is a Strength and Conditioning Specialist for PURSUIT Training
and Rehabilitation, located within the Cloverdale Athletic Park. PURSUIT
provides complete physiotherapy and sport conditioning services. Register
now for the summer conditioning camps and soccer camps, 604-574-2895.

Mike Wilson

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