The most common types of sports injuries are soft tissue injuries which include bruises, tears and strains of the tendons, ligaments, muscles and joints. Typical examples are hamstring tears, pulled calf muscles, sprained ankles, corked thigh and strained shoulder ligaments.

A sprain refers to a tear or rupture of the ligaments while a strain refers to the same damage in the muscles or tendons.

The immediate steps are to follow the RICE doctrine:

Rest: The injured are should be kept as still as possible, if necessary supported by a brace or sling. This will slow down the flow of blood to the injured area and prevent more damage.

Ice: Apply ice as soon as possible after the injury to reduce bleeding, pain and swelling. The importance of this step cannot be overemphasized. Crushed ice in a plastic bag is best but this should be wrapped in a towel or cloth. Direct contact with the skin should be avoided to prevent ice burn. Ice is recommended for twenty minutes at a time every two hours for the first 48 to 72 hours after injury.

Compression: Helps reduce swelling and bleeding around the area of injury and gives support to the injured area. A wide, firm elastic or compression bandage should be used covering the site above and below the injured area.

Elevation: Try to raise the injured area above the level of the heart to reduce bleeding and swelling.

These are the immediate and most effective steps to be taken in event of a soft tissue injury.

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