Treating Sports Injuries at Home

If your child experiences a sports injury, the first thing they should do is stop the activity because playing through the pain puts them at risk for further injury. No matter how much kids protest, taking a break from the game is recommended when they have any of the following symptoms:

• Pain
• Swelling
• Bruising
• Limited range of motion
• Loss of strength

“If the athlete has any of these symptoms and can’t perform basic movements without increased pain, it’s a sign that activity may need to be adjusted or stopped altogether,” says certified athletic trainer Kevin Sullivan, MS, LAT, ATC. “It’s very common to have athletes that want to play through an injury, but I remind them that staying out temporarily can prevent a small sports injury from becoming something much more complicated, potentially keeping them out longer.”

For the first 24 hours after a sports injury, your child should limit use of the injured body part—no walking on a sprained ankle, for example—to avoid further tissue damage. This can be done by using a sling, brace, wrap or crutches. After 24 hours, they may begin mild range-of-motion exercises as directed by a doctor, physical therapist or athletic trainer.

“Range-of-motion exercises help decrease swelling and stiffness and mitigate the loss of strength and flexibility due to the injury,” says Sullivan. “Every athlete and injury heals a little bit differently, so it’s important to monitor their signs and symptoms closely.”

As simple as it sounds, applying ice to injuries is one of the top treatments for sports injuries. “Icing an injury helps reduce swelling, pain and inflammation by constricting blood vessels in the injured area. This helps to minimize tissue damage in the early stages of injury,” says Sullivan.

Here are some tips to effectively use ice packs for injuries:

• Apply ice to the injured body part right after the injury occurs if possible. Use crushed ice in a zip-top bag with a small amount of water—or bags of frozen peas or corn—which can be applied directly to the skin.
• Avoid putting commercial gel ice packs or reusable ice packs directly on the skin because they get much colder than ice. If a gel ice pack is used, place a cloth or towel between the pack and the skin to prevent frostbite.
• Apply the ice pack to the injury for 20 minutes every one to four hours. Repeat this process for at least 48 to 72 hours, or longer if swelling continues.
• Do not apply heat within the first 72 hours after a sports injury. This will increase blood flow and fluid leakage and worsen swelling.

How does compression help reduce swelling after an injury? “Compression for an injury helps to prevent excess fluid buildup or edema, which can slow healing and result in loss of strength and range of motion,” says Sullivan. You can wrap the injured body part using elastic wraps or braces, which act as a compress to apply pressure.

A common question among parents and young athletes: “Why does elevating an injury help recovery?"

By elevating an injured body part above the heart, you are using gravity to help move extra fluid away from the affected area, which can decrease recovery time. Elevate the injured area for 15 to 20 minutes at a time, several times a day, especially during the first couple of days after injury.

"You can use elevation in conjunction with ice or range-of-motion exercises to help decrease swelling quickly,” says Sullivan.

Your young athlete can begin mild range-of-motion exercises 24 hours after a sports injury. This should be done without placing weight on the injury and in a way that does not cause severe pain.

Talk to your child’s doctor or athletic trainer about which range-of-motion exercises are best for their specific injury.

Over-the-counter medicines, such as ibuprofen, help with swelling and pain relief. However, rest, ice, compression and elevation should provide enough pain control at first. Your child should wait about 72 hours after an injury before taking medication. 

Per Ashley Brouillette, MD, "medication can be used as needed for significant pain, but does not need to be used around the clock for inflammation or swelling in the initial period."