5th
What to do when injured…
The first 2 -3 days are very important when treating a strain (muscular) or sprain (ligaments). Sprains occur when ligaments, usually in the ankle or knee, are stretched beyond their normal range of movement. This is caused by a sudden movement (or great force) that is too rapid for the proprioceptive system to control. Strains are the most common type of sports injury as they involve muscles. A strain is often called a ‘pull’ and involves the tearing of muscle or tendon fibres, ranging from minor to complete ruptures. Always remember the RICE principle. R – Rest . I – Ice C – Compression E – Elevation By following the RICE principle you will help to reduce swelling and pain, also bleeding will slow down and the risk of further damage will be reduced. Time scale Inflammation (first 2-3 days) Inflammation process is where the body responds to the injury and disease. It is a local reaction to damaged cells of the body. You may see changes take place in the damaged area during these first 2-3 days. Firstly there is local bleeding and cells die. This is followed by plasma fluid flowing into the area causing swelling. This plasma contains the clotting agent fibrinogen and white blood cells that clear out the dead cells. The sticky matrix formed eventually leads to scar tissue. Soft tissue repair (3 days – 3 weeks) Repair aims to restore damaged tissues to their original condition. Living cells now regenerate the area forming new blood vessels and lymphatic drainage systems. Fibrils of collagen are laid down in line with the direction of stress imposed upon the tissue. Remodelling (3 weeks – 1 year) The collagen fibres harden gradually remodelling the scar tissue.
