A simple ankle sprain or muscle strain is considered as soft tissue injury. All soft tissue injuries can be treated early to prevent further complication. These measures is used to relieve pain, limit swelling and protect the injured soft tissue. Using the PRICE acronyms
P - Protection
1. If injured stop playing and protect the injured part from further damage.
2. Get help and move away to safe area of field.
R - Rest
1. Rest the injured part of the body as movement can course further damage.
2. Resting promotes healing.
I - Ice
1. Ice the injured part for 20 minutes every four hourly.
2. Apply a layer of baby oil to prevent ice burn.
3. Cold provides short term pain relief and also limits swelling by reducing blood flow to the injured area.
C - Compression
1. Bandage the injured part with bandage and felt.
2. Compression helps to limit and reduce swelling which may delay the healing.
E - Elevation
1. Elevating an injury help to control swelling.
2. Its most effective when the injured part is raised above the level of the heart.
3. For example, if you injure an ankle, try lying on your bed with your foot propped up on pillows.
Figure 1 ICING
Figure 2 COMPRESSION AND ELEVATION
*Articles is done by S.Sivanasvaran (Head of Department Sport Science, FAM)