Injury management and prevention

When it comes to managing sports injuries, the focus is on minimising the damage and maximising the chance of full recovery.

Types of injuries

Sports injuries are usually soft tissue injuries affecting muscles, tendons, ligaments or joints (e.g. sprained ankle, torn hamstring or bruise). Other sports injuries are hard tissue injuries e.g. to a bone (broken finger). Sports injuries develop in two main ways:

• Acute – occurring suddenly and very painfully e.g. a sprained ankle

• Chronic – over time from overuse or over-exertion (tennis elbow) or from a recurrent previous injury (recurring ankle sprain).

R.I.C.E.R.

One of the more popular methods of dealing with sports injuries is RICER. Soft tissues injuries can be managed with RICER, which stands for Rest, Ice, Compression, Elevation and Referral. Find out more about the RICER rule in the Advice Section.

Types of prevention

Strapping or taping can be used effectively in both the prevention and treatment of sports injuries. Sports injuries can be prevented by taking into account the environment of the sport, fitness levels, protective equipment and nutrition.

Sports environment

• Includes the weather, the facilities, surfaces and equipment being used.

• Poor, wet or slippery surfaces, lack of goalpost padding or safety nets, obstacles to trip on and sharp objects can all lead to injury.

• Game rules need to be enforced and sometimes modified for children.

• A safe environment will reduce the risk of potential injury.

Fitness

• Stretching helps to prevent injury. It warms up the muscles making them more flexible.

• Drinking a lot is important, especially before, during and after sport.

• Technique and training help to improve fitness. For children, it helps to monitor their actions so they don’t over-exert themselves.

• Make sure that old injuries are fully healed before starting up sport again.

Protective equipment

• Use protective equipment such as eyewear, mouth-guards, wrist, elbows, knees and shin-guards, helmets, tapes and braces to avoid injury. Make sure you have the right shoes.

• In a recent study of rugby players, mouth-guards were the most common protection. Next came taping of joints such as ankles, knees and hands.