Injury Management and Return to Play
Simple Side-line Injury Management Steps
Apply RICED (rest, ice, compression, elevation and diagnosis) immediately to soft-tissue injuries that are suffered during trainings and play.
- Rest: Stop your activity immediately and limit movement or placing pressure on the injured area. Resting helps to prevent further damage.
- Ice: Apply ice or a bag of frozen veggies wrapped in a towel to the injury for 20 minutes as soon as possible. This should be repeated once every two hours over the next two days. This will reduce the pain, bleeding and swelling around the injury.
- Compression: A firmly applied bandage will also help to reduce pain, bleeding and swelling. If there is any numbness or tingling in the fingers or toes, loosen the bandage.
- Elevation: Raise the injured part of your body above the level of your heart (if possible). This could be achieved by resting it on a chair or cushion. This will help reduce bleeding and swelling.
- Diagnosis: If the swelling and pain does not ease in a day or two, have your injury diagnosed by a doctor.
Rehabilitation & Return to Play (RTP)
Return to training
No sport or activity - Full rest
Follow prescribed rest and rehabilitation plan
Some light physical activity may be suitable. Follow medical advice.
Gradually return to training
- Once medically cleared gradually increase training:
- Load
- Intensity
- Duration - All training & play should be pain free
Return to play (following medical advice)
