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Sports Injuries

Sports First Aid Logo 

PRICE - Protect, Rest, Ice, Compress, Elevate

What do you do if you have shin splints?

·         Protect: use a brace or wrap for the first 24 to 36 hours

·         Rest: discontinue activity to give your ankle the rest it needs

·         Ice: for the first 48 to 72 hours use ice to help get the swelling down

·         Compression: use a compression wrap or tape to help decrease the swelling for the first 24 to 36 hours. It is too tight if you experience numbness, tingling, increased pain, coolness, or swelling below the bandage

·         Elevation: try to keep your ankle raised above the level of your heart for a few hours a day

·         NSAIDS such as ibuprofen or aspirin can also help with the pain and swelling

http://www.webmd.com/a-to-z-guides/ankle-sprain-treatment-overview

 

What do you do if you have shin splints?

·         Ice: apply ice to help with the pain for 20-30 minutes 4-8 times a day

·         NSAIDS such as ibuprofen and aspirin can help with pain and swelling

·         Consider orthotics to put into your shoes to help with flat feet, or if your shoes are old, you might need new shoes

·         Range of Motion exercises to help strengthen the muscles

http://www.webmd.com/fitness-exercise/shin-splints

 

What do you do if you have jumpers (or runners) knee?

·         Rest: as much as you can, avoiding putting too much weight on your knee

·         Ice: apply ice to reduce the pain and swelling for 20-30 minutes 4-8 times a day

·         Compression: use bandages or wraps to compress the area and give it support

·         Elevate: when you can keep your knee elevated above the level of your heart

·         NSAIDS (ibuprofen, Advil, or aspirin) can also help with the pain and swelling

·         Stretch and do strengthening exercises to make it stronger

·         Look into orthotics to insert into your shoes or getting new shoes if yours are worn out

http://www.webmd.com/pain-management/knee-pain/runners-knee

 

What do you do if you have chronic shoulder pain?

·         Try to avoid strenuous activity to give your shoulder the rest that it needs

·         If there is inflammation, apply ice for 20 minutes 4-8 times a day

·         If you are experiencing muscle spasms, apply dry or moist heat

·         Anti-Inflammatory medication, such as Tylenol or Advil can also help with pain and swelling

http://firstaid.webmd.com/shoulder-and-neck-pain-treatment

 

Web sites for injuries and rehab suggestions.

·         www.physioadvisor.com.au    Phone app is also available for purchase

·         www.sportsmd.com

·         www.backexercisedoctor.com

·         www.webmd.com/

 

Concussions information

·         www.cdc.gov/concussion

·         www.knowconcussion.org

·         www.sportconcussionlibrary.com/