Basic treatments to help support rehabilitation through to recovery

Immediate Treatment of Injuries

PRICE principle

Protect the injury from further harm. Stop activity immediately after the injury, and try to avoid further use or weight bearing until more can be assessed.
Rest to limit further injury and begin the body’s natural healing process. Use crutches or braces if necessary to limit strain.
Ice can be applied to the injury to reduce swelling and alleviate pain. However, avoid placing ice directly on skin by using a cloth or towel as a barrier.
Apply Compression by applying an elastic bandage firmly (but not too tight) to control swelling.
Elevate the injury, ideally above heart level, to aid in decreasing swelling and promote healing.

Physiotherapy

Light mobilisation exercises can help to regain motion and flexibility in the injured area and gradually strengthen it.
Physiotherapy exercises should be guided by a medical professional, and should be personalised to the injury and demographic of the person to suit their needs and recovery timeline.

Diet

Maintaining a healthy diet rich in proteins and vitamins can aid the recovery process by providing essential nutrients for tissue repair.

Gradual return to activity

Adopt a staged process for returning to sport. Slowly and gradually increase the intensity, duration and type of activity.
Be patient and do not rush the return-to-play process. Too much too soon can risk re-injury.

Preventive measures

Continued warming-up and cooling-down before and after exercise is pivotal to prevent future injuries.
Regular strength and conditioning exercises can help build resilience in muscles and joints, reducing the risk of recurrent injuries.
Monitoring equipment for training and playing can help observe performance and identify any stress or strain that may lead to potential injuries.

Understanding limits

Identify and respect physical limitations. Listening to the body and understanding signals it gives can help prevent recurring or new injuries.