This entry is going to focus on the topic of injury. This wasn't the issue for my first "advice posting" that I had initially intended upon, but it has been brought to my immediate attention, as only a few hours ago, playing soccer myself, I injured my knee!
First of all, the main thing that you need to keep in mind immediately after sustaining an injury is to remain calm & take deep breaths, so that you can assess the severity of the injury with a clear head.
The R.I.C.E method (Use this method for joint & muscles injuries)
Rest:
Do not move too quickly. In the initial moments after an injury, it's always hard to initially grasp the seriousness of the problem. You do not want to aggravate the injury, so rest the affected area till the pain subsides.
Ice:
Apply ice as soon as possible to the injured area; ice will help reduce the pain and the swelling. Put in place a towel between the ice & skin; keep the ice on for only 20 mins at a time.
Compress:
Between icings, wrap the injured area with an elastic bandage to help control swelling and provide support.
Elevate:
Raise the injured area above your heart; this will allow gravity to help reduce swelling by draining excess fluid.
In the days immediately after injury, depending on the level of seriousness, it's important not to put too much strain on the affected area. Even though it may seem "alright" for a time, you may find that it starts to cause more pain after starting to use the muscles or joints in your normal daily routines and this will prolong your recovery.
This last bit of advice is very important; do not start playing on the newly recovered area at full intensity too soon. There have been many occasions where I've seen injured players, who understandably can't wait to get back to playing, out on the field before they have allowed themselves to recover 100%. They inevitably end up re-injuring the area, causing it to be weaker & more susceptible to future injury.
First of all, the main thing that you need to keep in mind immediately after sustaining an injury is to remain calm & take deep breaths, so that you can assess the severity of the injury with a clear head.
The R.I.C.E method (Use this method for joint & muscles injuries)
Rest:
Do not move too quickly. In the initial moments after an injury, it's always hard to initially grasp the seriousness of the problem. You do not want to aggravate the injury, so rest the affected area till the pain subsides.
Ice:
Apply ice as soon as possible to the injured area; ice will help reduce the pain and the swelling. Put in place a towel between the ice & skin; keep the ice on for only 20 mins at a time.
Compress:
Between icings, wrap the injured area with an elastic bandage to help control swelling and provide support.
Elevate:
Raise the injured area above your heart; this will allow gravity to help reduce swelling by draining excess fluid.
In the days immediately after injury, depending on the level of seriousness, it's important not to put too much strain on the affected area. Even though it may seem "alright" for a time, you may find that it starts to cause more pain after starting to use the muscles or joints in your normal daily routines and this will prolong your recovery.
This last bit of advice is very important; do not start playing on the newly recovered area at full intensity too soon. There have been many occasions where I've seen injured players, who understandably can't wait to get back to playing, out on the field before they have allowed themselves to recover 100%. They inevitably end up re-injuring the area, causing it to be weaker & more susceptible to future injury.
