Issue 081
November 2011
Every minute counts when you take trauma, here’s the best way to treat your combat sports injury
Rosi Sexton
Pro fighter & sports therapist
Rosi Sexton is a pro fighter, sports therapist and registered osteopath. She can be contacted via her web page www.rosisexton.com.
So, you’re injured. What now? In my experience, what you do with an injury in the first half hour can make a huge difference to how long you will be out of action, and whether you are likely to experience recurring problems later on.
Most people have heard the acronym R.I.C.E. It stands for rest, ice, compression, elevation: the things you are supposed to do with your newly acquired injury. Several variations on this have been proposed, but I like to stick to the original for simplicity.
The important thing is to understand what each step means and how to go about it. How long should you apply ice for? Does ‘rest’ mean to sit out the rest of the session, or to spend three weeks in bed?
The first thing that you need to do with a new injury is to decide whether this is something that needs immediate medical attention. If you suspect a broken bone, have difficulty bearing weight, a severe loss of movement at a joint, significant injury to the head or spine or any other cause for concern then it is wise to take a trip to your local emergency department. If the injury appears to be relatively minor follow the R.I.C.E. philosophy.
REST
How long and how completely to rest an injury will depend on what has happened. Some injuries, such as a fracture, will need a period of immobilization, but many will respond better to early mobilization to prevent the injured area from stiffening up. This is a question to ask your doctor, physiotherapist, osteopath or other medical professional.
From my perspective, ‘rest’ here refers just to the first step in the process of dealing with an injury. Often, sportspeople who sustain an injury in training will continue with their activity because in the heat of the moment, the pain is bearable. This may lead to more damage and a lengthier recovery process.
ICE
The purpose of applying ice to an area is to reduce pain and tissue damage and keep the amount of inflammation under control. For best effect, it should be applied as early as possible. The ice should be used for around 20 minutes, and this can be repeated every two hours for the first two to three days following the injury.
Many gyms don’t have immediate access to ice. In this case, it is wise to have a supply of chemical ice packs (available online from physiotherapy suppliers) stored until needed and then “activated” by popping an inner seal. These aren’t as good as real ice, but definitely better than nothing. If your gym can’t supply ice then consider getting hold of some and keeping one handy in your training bag. Failing this, a bag of frozen peas from the local store has often saved the day.
There are cautions to consider when using ice. It should never be applied directly to the skin – wrap it in a damp towel (or T-shirt) and particular care should be taken when using ice on the extremities (fingers and toes) to avoid frostbite. People with circulation problems should consult their doctor first.
COMPRESSION
Used together with cold, compression helps to limit inflammation. While the bandage needs to be tight enough to prevent swelling, it’s important to keep an eye on circulation to ensure that it isn’t compromised. One way to check whether blood flow is being cut off is to pinch a fingernail or toenail on the affected limb until it turns white. The normal color should return within a few seconds. If not, then reduce the tightness.
To use this effectively, you need to have the right materials available when the injury happens. Crepe or cohesive bandages can be bought from a local pharmacy, and either stocked in the gym or kept in your kit bag.
ELEVATION
Gravity tends to increase swelling in the extremities. By elevating a limb above the level of the heart, this helps to encourage circulation and reduce excessive inflammation.
Following this procedure for the first two-three days following an injury can make a big difference to the amount of pain and speed of recovery. A doctor, osteopath or physiotherapist will be able to help identify the injury and advise you on the best type of exercise to ensure optimal recovery.
