Treating 5 Most Common Sports Injuries

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Sports and injuries go hand-in-hand. As a sports person, whether you play professionally or casually, you’re bound to have falls and tumbles. It’s important to treat sports injuries in a thorough and timely manner so that they don’t escalate into bigger problems.

Here’s a list of 5 of the most commonly occurring sports injuries and how you should treat them:

Sprained Ankles:

A sprained ankle is an injury that occurs when you roll, twist or turn your foot awkwardly. The ligaments in your ankles get stretched or torn which can lead to swelling, instability and pain. Mildly sprained ankles require basic care and treatment but major sprains can require surgery. If you suspect you have sprained your ankle you should head to your nearest health care provider to get it checked.

Here is a basic, at-home treatment plan to provide relief for sprained ankles. It is called the RICE treatment and is commonly used for mild injuries:


Let your ankle rest for a few days, avoid walking. Do not engage in sports until your ankle heals or you will risk re-injury, do not put unnecessary weight on your leg. Activities that do not cause discomfort to your injury are safe to carry out.


Ice the area immediately after your fall. Use an ice pack to cool the area for 15 minutes every hour. This will reduce inflammation and numb the pain.


Tie an ankle support bandage around your foot to provide stability. Don’t wrap it too tightly or it will cut off your blood flow and your foot will swell. Use Hansaplast’s Cotton Crepe Bandage to provide optimal compression and relieve pain. It’s made of skin-friendly material and is reusable.


Try to elevate your foot above your heart when you’re lying down. This reduces the accumulation of fluid in your joints and will reduce swelling. Prop up some pillows at a level above your body while you sleep to elevate your legs. 


Muscle Strains:

Muscle strains occur when you stretch a muscle beyond its capacity. It is a common injury that can occur while you’re exercising or while you play. Common muscle strains include pulled hamstrings, pulled groin muscles and calf strains.

You can use the RICE treatment method mentioned above to treat strained muscles. Additionally, follow these steps-

  • Use anti-inflammatory drugs or pain killers to get rid of the swelling and pain.
  • A heat pack can be applied once the swelling has gone away.
  • Make sure you warm up before carrying out any physical activity to avoid strains.

Knee injuries:

Our knees tend to take the brunt of the damage when we injure ourselves during sports. Common knee injuries include ligament, tendon and cartilage tears. If you’ve taken a tumble and have injured your knee in the process, use the RICE treatment method immediately.

A few other things to keep in mind are-

  • Do not continue the activity as this will aggravate the injury.
  • Do not apply heat packs, ice packs are fine.
  • Don’t massage the joint as it will increase swelling.
  • Use a knee brace to provide stability and avoid re-injury.

Tennis Elbow:

Tennis elbow is an injury that occurs over time if there’s too much strain on your tendons. It is common in racquet sports such as tennis, squash, cricket and also in weight-lifting, golf, fencing and other such sports. It’s caused by swelling of the tendons around your elbow, symptoms include tenderness and pain.

In addition to the RICE treatment method, you can try the following steps-

  • Physical therapy to strengthen your muscles.
  • Anti-inflammatory medicines.
  • Consult your doctor about using a splint if necessary.

Cuts and Scrapes

Cuts and scrapes are an inevitable part of sports. The skin on our knees and elbows is most perceptible to tearing and bleeding. Any cuts and wounds you get while playing should be treated as soon as possible to ensure that they do not get infected.

Here is a quick guide on how to treat small wounds-

  • Wash the wound gently with water.
  • Apply pressure to stop the bleeding, using a clean cloth.
  • Apply petroleum jelly for faster moist mound healing.
  • Use a plaster to patch up the wound.

Read More Here: Better Protection for Better Healing



Please note that the above recommendations are general care tips. Consult a health care professional in case of any uncertainty around wound treatment and healing.

Always see your doctor if a wound is deep, bleeding profusely or shows signs of infection. For diabetic patients especially, proper wound care holds the utmost importance. Do not hesitate to discuss any concerns you may have with your doctor or your podiatrist, even when it comes to minor wounds and cuts – especially if they’re on your feet.

The information provided through this website should not be used to diagnose or treat a health problem or disease. Although compiled with great care, it is not a substitute for professional advice. If you have or suspect a health problem, consult your doctor immediately. 

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