Week 2

• As soon as possible after an injury, such as a knee or ankle sprain, you can relieve pain and swelling and promote healing and flexibility with RICE—Rest, Ice, Compression, and Elevation.
• Rest


  1. Rest and protect the injured or sore area

  2. Stop, change, or take a break from any activity that may be causing your pain or soreness
• Ice

  1. Apply an ice or cold pack right away to prevent or minimize swelling

  2. Apply the ice or cold pack for 10 to 20 minutes, 3 or more times a day

  3. After 48 to 72 hours, if swelling is gone, apply heat to the area that hurts

  4. Do not apply ice or heat directly to the skin

  5. Place a towel over the cold or heat pack before applying it to the skin
• Compression

  1. Wrap the injured or sore area with an elastic bandage (such as an Ace wrap) to help decrease swelling

  2. Don't wrap it too tightly, because this can cause more swelling below the affected area

  3. Loosen the bandage if it gets too tight

  4. Signs that the bandage is too tight include numbness, tingling, increased pain, coolness, or swelling in the area below the bandage

  5. Talk to your doctor if you think you need to use a wrap for longer than 48 to 72 hours; a more serious problem may be present
• Elevation

  1. Elevate the injured or sore area on pillows while applying ice and anytime you are sitting or lying down

  2. Try to keep the area at or above the level of your heart to help minimize swelling
• Rest


  It stops new injury and bleeding
• Ice


  It eases pain and reduces inflammation by constricting the blood vessels.
• Compression and Elevation 


  Limit the amount of swelling and fluid accumulation around the injured area
• Two classifications of sports injuries: acute and chronic/overuse. 
• Acute injuries have signs and symptoms (pain and swelling) that manifest immediately after force application. 
• The symptoms and signs of chronic/overuse injuries occur after a long period of exposure to the force.
• Sprain, strain, fracture, dislocation, and wounds are examples of acute injuries. 
• • Sprain – overstretched ligaments. 
• • strain - tears in the muscle-tendon unit.  
• • Fractures - are breaks in the continuity of the bone. 
• • Dislocation - are bones that are pushed out from their joint capsule.
• • Concussion – is a traumatic brain injury 
• Overuse or chronic injuries include Stress fracture, Tendinopathy, Osteoarthritis and Bursitis.
• Overuse or chronic injuries are common among individuals who have been training for a long period of time with minimal rest and recovery between sessions. 
• Stress Fracture - is small crack in a bone
• Tendinopathy/Tendinitis - The most common overuse injury in sports. It is the inflammation of a tendon. 
• • Osteoarthritis - “wear and tear” of a joint that results to its deterioration.
• Bursitis- is the inflammation or irritation of the bursa
• Shin splints - have a number of causes and may occur on the outside or the inside of the shin. 
• Achilles tendinitis - The Achilles tendon
• • Lumbar strain - The standard weightlifter's injury 
• Lateral and medial epicondylitis - More commonly known as backhand and forehand tennis elbow. 
• Metatarsal stress fracture - The second to fourth toes are vulnerable to breakage