Peak Performance: Sprain Treatment

Sprain Treatment (R.I.C.E)

REST
Resting is important immediately after injury for two reasons.
First, rest is vital to protect the injured muscle, tendon, ligament or other tissue from further injury.
Second, your body needs to rest so it has the energy it needs to heal itself most effectively.

ICE
Apply ice or cold application to the area. Ice helps to promote local constriction of blood vessels, which in turn helps to control swelling. Ice also helps decrease pain to the injured area.
Ice should be applied for the first 48 to 72 hours following the injury.
Ice should be left on the injured area for approximately 20 minutes (longer for areas with more muscle/fat, such as the thigh).
Remember to place a towel over the skin before applying a commercial ice pack.

Compression
Compression limits swelling, which slows down healing. Some people notice pain relief from compression as well.
An easy way to compress the area of the injury is to wrap an elastic bandage over it.
If you feel throbbing, or if the wrap just feels too tight, remove the bandage and re-wrap the area so the bandage is a little looser.

Elevation
Elevating an injury reduces swelling.
It's most effective when the injured area is raised above the level of the heart. For example, if you injure an ankle, try lying on your bed with your foot propped on one or two pillows.


Remember, the best will be avoiding the sprain through adequate stretching, strengthening of muscles and proper footwear!

TJC Event: NAPFA Schedule

21/7 Tuesday
2.4 Run/Walk
0840 - 1B Boys and Girls, 1C Boys

Five Items
0840 - 1A Boys and Girls, 1C Girls

24/7 Friday
2.4 Run/Walk
0740 - 06, 07, 08, 18, 19, 20, 21, 22, 23, 24
0840 - 2B Boys and Girls, 2C Boys

Five Items
0840 - 2A Boys and Girls, 2C Girls

28/7 Tuesday
2.4 Run/Walk
0740 - 13, 14, 15, 16, 17, 26, 28
0840 - 1A Boys and Girls, 1C Girls

Five Items
0840 - 1B Boys and Girls, 1C Boys
1550 - 07, 18, 19, 20, 22, 23, 24, 31

29/7 Wednesday
Five Items
1000 - 15, 16, 17

30/7 Thursday
Five Items
1550 - 04, 26, 28, 11

31/7 Friday
2.4 Run/Walk
0740 - 25, 27, 29, 30, 31, 32, 33
0840 - 2A Boys and Girls, 2C Girls

Five Items
0840 - 2B Boys and Girls, 2C Boys

4/8 Tuesday
2.4 Run/Walk
0740 - 01, 02, 03, 04, 05, 09, 10, 11, 12

Five Items
1550 - 06, 08, 21, 25, 27, 29, 30, 32, 33

Retest
0840 - TA1 Boys and Girls

5/8 Wednesday
Five Items
1000 - 01, 13, 14

6/8 Thursday
Five Items
1550 - 02, 03, 05, 09, 10, 12

11/8 Tuesday
Retest
1550 - Year 1 Boys and Girls

12/8 Wednesday
Retest
1530 - Year 2 Boys

13/8 Thursday
Retest
1550 - Year 2 Girls

14/8 Friday
Retest
0840 - TA2