In fact, many common injuries can be effectively treated with ice therapy, heat therapy, or a combination of the two. However, knowing when to use heat or ice and whether to use ice or heat first can be tricky.
In this post, we will explain the proper at-home care for many frequently asked sports injury questions, such as how to treat a sprained ankle and whether you should use heat or ice for muscle strain.
Whether the result of a slip around the house or a misstep on the playing field, many of us have experienced a painful sprain or two.
A sprain is a common sports injury that generally occurs in the wrists, knees, and ankles. Throughout the human body, tissues known as ligaments support joints by connecting bones to other bones.
A sprain is the result of the tearing or stretching of one of these ligaments too far. Common sprain symptoms include swelling, pain, discomfort, and difficulty moving the affected joint or limb. While ligaments connect bones to other bones, tendons attach muscles to bones throughout the body.
Overexerting a muscle or stretching a tendon or muscle too far can result in a strain. Muscle strains involving the lower back, legs, and shoulders are common. Typical symptoms of strains include pain, general stiffness, weakness, swelling, muscular spasms, and difficulty moving the affected area. For years, the R. After suffering an acute injury, such as a mild sprain or strain, the RICE technique can help dull pain, minimize swelling, and expedite the recovery process.
Over-the-counter medications such as nonsteroidal anti-inflammatory drugs NSAIDS can also be used to help with pain and swelling. As painful as it may be to miss a workout or practice, pushing your body too far too soon can increase the severity of the injury and only prolong its recovery. Crutches, splints, and bandages can be used to support injuries while performing weight-bearing movements.
Ice or ice packs will cause blood vessels to constrict and reduce blood supply to the injury. Reducing blood flow to the area minimizes swelling after an injury. Ice may be necessary for the first few days following an acute injury to prevent swelling.
Another reason to prevent swelling after an injury is to minimize pain, sensitivity, and also shorten the recovery time. Compression reduces inflammation by preventing blood and other fluids from accumulating around the injury. Different parts of the body will require different shapes and styles for the best fit but, no matter the area or injury, there are many types of compression gear available. The last step of the RICE technique is elevation.
As a general rule, after an injury, individuals should try to keep the affected area higher than their heart. Elevating the injury above the heart will decrease the blood flow to the area, decreasing post-injury swelling, and aid the recovery process.
It may be necessary to use a chair, bed, or pillows to prop the affected limb or area and achieve the correct elevation. Can you walk with a torn meniscus? This depends on the severity of the injury. Many individuals are still capable of putting weight on the affected knee and even walking normally after a meniscus injury. In fact, many athletes can even continue playing after a meniscus injury. That said, initial levels of functionality can be deceiving, as it may take a few days for knee pain, swelling, and stiffness to set in after the injury occurs.
If you are having difficulty extending your leg following an injury, or if your knee locks up, this could be the result of a common meniscus injury known as a bucket handle meniscus tear, characterized by loose cartilage adrift in the knee.
Knee instability and locked knee symptoms, including the knee locking up during normal movement, are all common following a meniscus tear. During the initial trauma, many individuals report not only feeling a pop in the knee, but to also hearing an audible popping sound.
This pop can also coincide with debilitating pain. Knee popping and locking is an unsettling experience for many, but this is to be expected with more severe meniscus tears. Your doctor will use imaging testing, such an X-ray or magnetic resonance imaging MRI , to accurately diagnose your knee injury.
But once swelling subsides, unwrap. Otherwise, research shows, the injured joint could develop long-term problems, such as osteoarthritis. You can also minimize swelling throughout the day by elevating the limb. Overnight, if you can, prop a sprained ankle on something such as a pillow. Sign In. Become a Member. Remember Me. Forgot username or password? Not a member? Need further assistance? Please call Member Services at The newest expert advice for injured joints might surprise you.
By Sue Byrne. October 29, Sharing is Nice Yes, send me a copy of this email. This content does not have an English version. This content does not have an Arabic version. Diagnosis During a physical, your doctor will examine your ankle, foot and lower leg. Request an Appointment at Mayo Clinic. Share on: Facebook Twitter.
Show references Sprained ankle. American Academy of Orthopaedic Surgeons. Accessed May 25, Maughan KL. Ankle sprain. Kaminski TW, et al. National Athletic Trainers' Association position statement: Conservative management and prevention of ankle sprains in athletes.
Journal of Athletic Training. How to care for a sprained ankle.
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