Sports Medicine Tips

Preventing Injuries

	Wear and use proper gear
	Understand the rules and follow them. They make the game safer and more fun.
	Stretch and warm up before competition. This is especially important in older adults and "weekend warriors".
	Proper "mechanics" is critical in sports involving repetitive stress to the upper extremeties. If you are going to pitch, play tennis, lift weights, throw a javelin, etc. frequently, get qualified coaching or instruction.

Are you hurt?

Initiate the RICE method. RICE is the recommended immediate treatment for any injury. The letters in RICE stand for Rest, Ice, Compression, and Elevation.

	Rest, because this may allow healing continuing to use the injured body part can further the damage.
	Ice, contracts the injured blood vessels, limiting the bleeding in the area and reducing swelling and recovery time.
	Compression is important because it limits swelling. Unchecked swelling could prolong healing.
	Elevation utilizes the force of gravity to reduce swelling in the injured area.

It is important to begin RICE as soon after injury as possible. Protect the injury with a towel and put ice over the towel. Wrap an elastic bandage around the ice and injury. Do not wrap so tightly that you cut off the blood supply.

See a doctor if...

	you have severe pain, or if pain persists for more than two weeks in a joint or bone.
	you have any injury to a joint that produces significant swelling. If left untreated, joint injuries can become permanent.
	you cannot move the injured part.
	there is persistant numbness and/or weakness in the injured part.
	you have an injury that doesn't heal in three weeks.
	you have an infection with pus, red streaks, a fever, or swollen lymph nodes.

How long will it take to heal?

The healing process is primarily dependent upon the blood supply. The better the blood supply, the faster the nutrients, oxygen, and infection fighting cells can get to work repairing damage. People in better shape have a better blood supply, and heal faster. With that in mind, remember that healing time is based on the individual. Smoking impairs circulation and slows healing.

For someone in reasonable shape, these healing times are generally expected:

	Fractured finger: 3 weeks for children, 3 to 5 weeks for adults.
	Broken collar bone: 4 weeks in children, six to ten weeks in adults
	Broken toe: 3 weeks on average
	Sprained ankle: minor - 5 days; severe - 3 to 6 weeks
	Mild thigh contusion: 5 days
	Hamstring pull: a few days to several weeks
	Simple shoulder separation: 7 to 14 days

Of course, one way to increase recovery time, is to return to activity too soon.

When can you resume your sports?

Do not exercise the injured part if it hurts at rest.

When the injured part no longer hurts at rest, start exercising it slowly. If you feel pain, STOP. Your body is talking to you. If it starts yelling at you, you should listen.

Increase intensity of exercise when you can perform without pain. A little achiness is to be expected, but stop if you feel any sharp pain.

Information adapted from the Sports Medicine Book by Gabe Mirkin, M. D., and Marshall Hoffman, Little, Brown & Co., 1978