First aid for sports injuries

Injuries are not uncommon in sport. The right first aid plays a decisive role in the healing process. Statistics show that injuries occur primarily in team sports and during intense exertion. The aim of this article is to provide information on the most important measures for first aid and prevention.

The first 24 to 48 hours after a sports injury are crucial in order to optimise the healing process and avoid consequential damage. In this critical phase, targeted measures help to alleviate swelling, bruising and pain. The tried and tested P.E.C.H. rule - rest, ice, compression, elevation - is the best way to treat acute sports injuries. Nevertheless, it is important to consult a doctor even for minor injuries in order to clarify possible consequential damage or more serious injuries.

Sports injuries should generally be cooled first in order to minimise acute swelling and inflammation. The sooner cooling is started after the injury, the more effectively the swelling can be contained. Cooling compresses or ice (wrapped in a cloth) are suitable, but should not be applied directly to the skin to avoid frostbite. Cooling should be applied at 15-20 minute intervals to prevent skin damage. It is important to take breaks between the cooling phases to prevent the body from overreacting to the cold.

Cooling causes the blood vessels to constrict and thus inhibits the inflammatory process, reducing swelling and pain.

Warming, on the other hand, only makes sense once there is no longer any acute inflammation or swelling. Heat treatment promotes blood circulation, loosens the tissue and supports healing in the case of chronic or longer-lasting complaints.

The P.E.C.H. rule is a tried and tested method for the initial treatment of acute sports injuries and helps to alleviate pain and prevent more serious consequences. The abbreviation stands for rest, ice, compression and elevation. These four steps should be taken immediately after the injury to control swelling and inflammation and promote the healing process.

• Rest: In the event of a sports injury, it is important to stop the activity immediately. The affected body part should be immobilised immediately to prevent further damage.
• Ice: The injured area should be cooled to reduce swelling and pain. Cooling compresses or ice wrapped in a cloth are suitable for this. It is important never to place the ice directly on the skin to avoid frostbite.
• Compression: An elasticated bandage can help to further reduce swelling and support cooling. The bandage should be applied firmly but not too tightly so as not to impede blood circulation.
• Elevation : Elevating the affected part of the body reduces the blood supply and further reduces swelling. Ideally, the elevated position should be above the level of the heart.

After applying the P.E.C.H. rule, it is advisable to consult a doctor to have the injury thoroughly examined and to rule out any major damage.

Sports injuries often occur in the area of ligaments, joints and muscles, as these are particularly stressed by the dynamic movements and loads involved in sport. Injuries to these structures are usually caused by overloading, incorrect movements or external influences. The most common injuries include sprains, torn ligaments, strains and joint injuries. They can be favoured by insufficient warm-up, overloading or incorrect technique. Fast and correct initial treatment is crucial in order to positively influence the healing process and avoid permanent damage.

Injuries to knees, ankles, ankles, shoulders and elbows are common consequences of sporting activities, especially sports that involve rapid changes of direction, jumping or falling. These joints are put under a lot of strain and are susceptible to sprains, strains or dislocations.

Typical symptoms of such joint injuries are swelling, redness, restricted movement and instability of the affected joint. These signs often indicate inflammation, a torn ligament or a dislocation.

To alleviate swelling, inflammation and redness in joint injuries, the affected area should be cooled as quickly as possible. Cooling constricts the blood vessels and reduces the accumulation of fluid in the tissue.

If the affected joint is unstable, supports can help by stabilising the joint and protecting it from further injury. They provide compression and help to control mobility in the first few days after the injury.

If the joint injury has already subsided somewhat and there is no longer any acute inflammation, heat can help to make stiff joints more mobile again. Heat treatment promotes blood circulation and relaxes the tissue.

Muscles and tendons can be injured during sport due to overloading or sudden, uncontrolled movements. Untrained muscles are particularly susceptible as they fatigue more quickly under strain. Tendons are important connecting structures between muscles and bones, which is why tendon injuries often lead to restricted movement. Typical symptoms of such injuries are tenderness, pain, swelling, bruising, muscle hardening and cramps.

For acute symptoms, it is important to immobilise and cool the affected area to reduce swelling and inflammation. Cooling relieves the pain and prevents the tissue from becoming further inflamed.

For chronic pain, heat can help to relax the muscles. Heat treatment promotes blood circulation, which loosens muscle stiffness and supports the healing process.

Ligaments connect the moving parts of the bony skeleton and control the range of movement of the joints. These structures are not very elastic, so they can easily be overstretched during sudden, violent movements. Overstretching can lead to ligament sprains or even ligament tears. Joints such as ankles and wrists are particularly susceptible to sprains, as they can be quickly injured by sudden twisting or twisting.

In the case of ligament injuries, it is important to apply cold immediately to reduce swelling and alleviate pain. Cold applications are particularly effective as they slow down the inflammatory process and stabilise the tissue.

The P.E.C.H. rule (rest, ice, compression, elevation) is a proven method to support healing. Immobilisation and bandaging can create additional stability, which accelerates healing.

Warming up and stretching: Before doing sport, it is important to prepare the body for the upcoming exertion. A thorough warm-up promotes blood circulation and loosens the muscles, which significantly reduces the risk of injury. Stretching exercises improve mobility and prepare muscles and tendons for the exertion.

The right equipment: Good equipment is crucial for preventing sports injuries. Wearing suitable footwear provides the necessary support, especially for sports that put a lot of strain on the joints. Bandages and elastic supports can also stabilise joints that are already under strain.

Listen to your body: Particularly with intensive or new sports, the load should be increased slowly. If your body signals pain, it is important to take breaks to avoid injury.

Rest periods: After every sporting activity, the body needs rest periods to regenerate and relax the muscles. Sufficient sleep and active recovery promote performance and prevent overuse injuries.

Wear protective equipment: Suitable protective equipment should be worn, especially for high-risk sports such as football or inline skating. Bandages, knee pads or helmets offer additional protection against injuries and minimise the consequences of falls or collisions.

Fast and effective first aid for sports injuries is crucial to support the healing process and prevent more serious consequences. Here are some essential products that no sports or first aid kit should be without:

• Elastic fixation bandages: They are ideal for fixing bandages or applying compression. Especially for injuries that cause swelling, an elastic bandage helps to stabilise the affected area and promote the healing process.
• Instant cold compress: Ideal for acute injuries such as bruises, strains or sprains. The cold helps to relieve swelling and inflammation immediately. Instant cold compresses are practical as they can be activated without cooling.
• Adhesive plasters / quick wound dressings: Minor injuries such as abrasions can be easily covered with a quick wound dressing. Adhesive plasters are suitable for minor cuts or abrasions and protect the wound from dirt and infection.
• Bandage scissors: Good bandage scissors make it easier to cut bandage materials or plasters quickly and are essential for professional wound care.
• Cohesive plasters: These plasters only adhere to themselves and not to the skin. They offer particularly skin-friendly and flexible fixation, ideal for sensitive skin or highly mobile areas.
• Cooling spray: A quick and mobile alternative to cold compresses. Cooling sprays relieve pain immediately and help to slow down the inflammation process. They are particularly practical for travelling or outdoor sports.

With these products, you are ideally equipped to react quickly and correctly to sports injuries and optimally support the healing process.