• Sprains
  • Strains
  • Knee injuries 
  • Swollen muscles
  • Achilles tendon rupture
  • Fractures
  • Dislocations
  • Rotator cuff injuries

The most common method for treating the sports injuries is RICE :

R – Rest
I – Ice
C – Compression
E – Elevation

It is one of the most effective ways to heal the injury. As the injured area will be weak for the first few hours we should take rest.

Take a bag of crushed ice or ice pack and apply it on the injury. This is benefited only within the 2 days of injury. It helps in relieving the pain and prevent swelling by decreasing blood flow to the area. Avoid placing the ice directly on the bare skin to prevent frostbite. Apply ice for 15 to 20 mins and let it dry.

An elastic bandage wrapped around the injury helps to minimise the swelling. It can also help to ease pain. The bandage may not be enough to immobilize the injured area entirely, but it will provide some support. If the bandage causes tingling or numbness, remove it or make it loose so that it will not cause discomfort or interfere with the blood flow. A gentle compression is enough.

Elevating the injury above the level of heart will help to minimize swelling by allowing fluids to drain away from that area. If you can’t raise it above your heart try to keep the injury at the same level as your heart. If the injury is in your buttocks or hips, try lying down with a pillow or two wedged under your buttocks and lower back to help lift it.


Swelling will likely be at its worst a few hours to a couple of days after your injury occurred. Bruising will continue to develop for the first few hours and may be very noticeable the next day. It may turn the entire area a deep purple or black color. Continue the RICE method for the first 48 to 72 hours after your injury. During this time, you should keep the injured area wrapped with an elastic bandage, elevate it when you can, and apply ice every few hours. At this time,don’t apply heat to the area.


Once your swelling has gone down, you can begin to alternate heat packs with ice. Applying heat will promote the circulation of blood to the injured area, helping to deliver oxygen and nutrients to support the healing process. Both heat and ice can help ease pain, and many trainers recommend alternating them every few hours.
When your swelling has completely gone down, you can also remove your compression bandage and begin to gently exercise the injured area. Start slowly by lightly stretching the area, never pushing it to the point of pain. Continue stretching and moving until you get comfortable.


The following are the symptoms that tells you the injury is severe :

  • Severe swelling and pain
  • Visible deformities, such as large lumps or limbs bent at strange angles
  • Popping or crunching sounds when you move the injured area
  • Inability to support any weight with the injured area
  • Instability in a joint
  • Trouble breathing
  • Dizziness
  • Fever