Participation
in sports and physically activity has many benefits to our health and
well being; however, accidents and injuries during these activities
occur all to frequently. Finding the right help to understand how to
limit, prevent, or heal from a sports injury is an essential part of
staying in the game. Chiropractic, through such specialized educational
resources as the Certified Chiropractic Sports Physician
(C.C.S.P.) Program, has one of the most modern and effective non-drug
and non-surgical sports rehabilitation programs available today.
A
sports injury can occur due to an accident or from the repeated overuse
of muscles, tendons, and joints. In organized sports, over fifty
percent of these injuries occur in practice, rather than during an
actual game. The sports that rank among the highest of reported
injuries are basketball, football, and soccer. The type of injury
received from participation in these sports is referred to as an acute
injury.
With an acute injury, the
initial response of
the body is to create swelling around the site of impact. The swelling
is the result of your immune system rushing chemicals to the injury
site. This immune response is meant to protect against infection and
occurs whether or not the skin was broken. The price we pay for this
absolute protection is in swelling. This is because immune system
chemicals naturally attract fluid.
Initial
action to
reduce the amount of swelling was one of the greatest discovers in the
initial management of sports injuries. Experts in this field
have
estimated that an injured athlete treated with the RICE approach
(documented below) will recover 50% faster and have less chance of
re-injury than an athlete who does not follow this approach.
The
RICE Method:
Rest.
Reduce your activities and take weight off the injured area. Crutches,
a cane or other supportive devices are often used. A cane should be
used on the opposite side of a hip, leg, knee, ankle, or foot injury,
(e.g., if your right foot or ankle is injured, use the cane on your
left side.)
Ice. Alternate an Ice pack
to the injured
area for 15 minutes on and 15 minutes off and repeat this two or three
times. This routine should be used four to eight times a day for a
period of 72 hours. You can use a cold pack, an ice bag, or a plastic
bag filled with crushed ice and wrapped in a thin towel.
(IMPORTANT: To avoid cold damage, use less time with the ice pack on if
the injured area has little padding, see remarks below.)
To
avoid cold injury, frostbite, do not leave ice on the skin for more
than 20 minutes. Also, smaller areas, like the toes, and areas with
little padding, like the sides of the knee, elbow, and foot, require
much less time on ice. A good rule of thumb is to check the area under
the ice. A feeling of pins and needles, numbness, pale skin, hard or
waxy skin are signs of early frostbite. Never go to sleep when using
ice. It is also a good idea to set a timer to alert you when it is time
to remove the ice.
Compression. Apply
even compression
(pressure) to the injured area to help reduce swelling. Some devices
that can be used are bandage wraps, like an Ace bandage, sports tape,
or an air cast. Be sure to check to area to make sure the compression
is not too tight. The compression wrap should not cause pins and
needles (tingling) or numbness.
Elevation.
Place the
injured area on a pillow or similar soft surface, at or above the level
of your heart. This will help to reduce swelling. Remember that the
elevation is only effective if the level of the injured area is at or
above the level of the heart. Sitting in a chair with your leg on a
short footstool does not do enough to return the fluid to the heart.
The
RICE method may also be applied to a chronic re-injury, or overuse
condition. The use of ice will help reduce the swelling and pain when a
flare up occurs. After the swelling has been reduced, the proper
management of any chronic condition requires an understanding of why
the affected area continues to be problematic. One of the most common
reasons is weakened support tissue or damaged muscle. Chronic
re-injuries can therefore be reduced by limiting or removing the
repetitive or exaggerated forces to the injured area while at the same
time improving the strength, flexibility, and integrity to the
surrounding tissue.
It is always best
to seek the
advice of a qualified professional who is knowledgeable in both the
treatment and prevention of sports injuries. Chiropractors diagnose,
evaluate, and administer rehabilitative treatment for many types of
sports injuries, especially those involving sprains to tendons and
joints, strains to muscles, and non-paralyzing injuries to the spine. A
chiropractor with specialized training in the treatment of sports
injuries can help you to recover from your injury and can also help you
avoid future re-injury.
Chiropractors
diagnose and
evaluate sports injury by use of history (how, when, and why it
happened) examination, and (if needed) x-ray. After the diagnosis and
the severity of the injury are determined, an appropriate treatment
program will be recommended. This program may involve the use of
adjustive procedures and physiotherapy to help reduce swelling and
improve the integrity in and around the site of the injury.
In
the initial stage of care, your chiropractor may use certain modalities
such as ice massage, ultrasound, or galvanic stimulation to reduce the
swelling around a joint or in a muscle. Techniques such as passive
range of motion may also be applied (a modern technique proven through
research studies to decrease swelling and initiate as well as improve
healing to an injured area.)
In
the later
stages of care, the emphasis is generally placed on improving the
integrity of the injured tissue through heat, massage, careful
mobilization, and stretching. All of these therapies help to remove the
chemicals and waste products from within the injured, which would lead
to arthritis if left untreated. A strengthening plan, to help you
prevent re-injuries in the future, may be recommended when the injury
is well healed.
Early detection of
problems, which
could lead to an injury are important to recognize. If you have any of
the warning signs below, you should consider contacting a Doctor of
Chiropractic for an evaluation.
Tenderness
or swelling in a joint or muscle before or after an activity.
Numbness
or tingling in an extremity.
Pain
during range of motion.
Reduced range
of motion or stiffness in a joint or unusual looseness from a prior
injury.
Weakness in a muscle.
What
to do to Help Prevent Sports Injuries:
Stretching.
Recent studies suggest that excessive stretching prior to an event is
unnecessary; however, stretching the muscles to insure ease of use
through the expected range of motion and as a way to warm up the muscle
is still highly recommended.
Warm
up: Take some time
to duplicate parts of the activity, such as a brief jog before a race,
rotating the shoulders before pitching a ball, etc.
Ice
before use. Recent studies have shown that icing a muscle or joint
before warm up actually increases the blood supply to that muscle and
joint during the warm up exercises.
Cool
down when
finished. Take 5-10 minutes to cool down, walk, jog, or do some light
exercise before leaving the activity. A properly done cool down will
provide your body with the following benefits:
*
Remove waste products such as lactic acid from your body.
*
Gradually lower your heart rate and respiration.
* Help
prevent muscle soreness.
Proper
Nutrition. Eating right not only helps you manage your weight but it
can also help you to control your cholesterol level as well as help
maintain your joints and build healthy muscles. Talk to your
chiropractor about a diet program especially suited to your
high-activity needs.
Although sports
injuries will
always be inevitable, the proper care and management of both the injury
and the athlete can get the athlete back to doing what he or she loves
in less time and with less chance of future re-injury. Always remember
to talk with your Chiropractor before starting any sports or exercise
program and if an injury does occur, use the RICE recommendations and
call your chiropractor immediately.