You probably already know that bumps and bruises are inevitable, when you play sport. That’s particularly true if you participate in an impact sport or a game like hockey, where a heavy ball can fly at speed or it’s possible to sustain an injury from a hard hit.


Any injury like this can be painful, even if it doesn’t stop you playing your sport. No matter how skilful you are, accidents are unavoidable.


But did you know the sooner you treat an injury, the more likely it is to get better quickly? Here are some simple steps you can take yourself to promote your body’s healing.


If you find yourself with a nasty bruise or bump, it’s best to follow the RICE process. This will help with the pain and any internal bleeding, which is happens in bruises and swelling.  RICE stands for:







Rest is really important in treating injury. We know how tough it is for active sportspeople to stand still, let alone rest up, but it’s essential for a speedy recovery. If you don’t rest, you risk further damage to your body and therefore a longer healing time.


Ice is also great for treating bumps and bruises. It will take down any inflammation and numb some your pain. A bag of frozen peas wrapped in a towel can be effective or you could apply an ice pack. Make sure you don’t put the ice directly on the skin, as it could damage it.


Compression is useful to take down inflammation, too, but make sure the bandage or tubi-grip you use isn’t too tight, as not only will it be more painful, but it could make your injury worse. That said, compression can help to reduce  painful swelling, which is what makes movement more difficult.


Lastly, elevation is also helpful when combatting the body’s inflammatory response to pain. Raising an injured part of your body encourages blood flow back to the heart. Aim to raise the injured part of your body above your heart – whether that’s putting your arm on a cushion or lying on your back with your legs against a wall or stable surface, for example.


You can also take some painkillers for your pain and, if you can tolerate it, ibuprofen will help both with swelling and bruising.


Do be aware, however, that RICE is a first-aid treatment. If your injury is more serious or if the pain lingers beyond a day or two, it’s best to get it checked out by a professional, like Donna at Bespoke Injury Management. This is also the time when you could start to use heat on your injury, but we’ll be able to give you a proper diagnosis and treatment, should you need it. And don’t worry – we’re used to seeing people with a bag of frozen peas on their leg or ankle or head.


Of course, you can avoid impact injuries simply by watching hockey or rugby on the tv – but don’t fall off the sofa! Although we can help with those kind of injuries, too…


To talk about injury, treatment or to book an appointment, just come in to see Donna Norman from Bespoke Injury Management at Oxford Street Therapy Centre or call 01933 224454 or 07814 396872. You can also email: donna@bespokeinjurymanagement.co.uk

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