Nothing can heal a sporting injury better than seeing a professional physiotherapist in Maidenhead, but if you have only just hurt yourself, here are some tips on what to do while you wait for your appointment.
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RICE
The most important thing a fitness enthusiast can learn is what the acronym RICE stands for, as this is exactly what you should implement if you twist an ankle, fall over, or get injured while playing sports.
‘R’ stands for rest, as it is essential your body recovers from the injury. Not only should you avoid putting weight on it immediately, but you need to rest it for a couple of days afterwards too. If you continue to be physically active, this could make the damage worse or result in further bruising, taking longer for you to feel better.
‘I’ is for ice, as this reduces swelling. If you don’t have an ice pack, a bag of frozen peas is just as effective, so make sure you apply it against the injury for 15 minutes every few hours until it starts to feel better.
The next letter is for compression, so remember to wrap up the area with a medical bandage if you have one.
WebMD advises: “You want it to be snug but not too tight – if it’s too tight, it’ll interrupt blood flow. If the skin below the wrap turns blue or feels cold, number or tingly, loosen the bandage.”
Lastly, the ‘e’ stands for elevation. Raise the aching body part above your heart level if you can. This not only reduces swelling, but can make it feel less painful.
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Pain relief
If the injury is very sore, it is wise to take some pain relief medication. Ibuprofen is particularly effective, as this is also an anti-inflammatory.
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Heat
An alternative to putting ice on an injury is applying heat, as this is especially effective for muscle pain or stiffness whereas cold applications are better for inflammation and swelling.
Healthline recommends using heat packs or hot baths to improve circulation and blood flow, relax sore muscles and heal damaged tissue.