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Water-Oak Football & Cheer

Sprain & Strain Management


  • Sprains and strains are some of the most common injuries in youth athletes.
  • Sprains happen around a joint and include tendons, ligaments and connective tissue.
  • Strains occur in either the body of the muscle or edges of the muscles.
  • Proper care and treatment will allow full recovery and return to the teams in a timely fashion

Management of the injury using PRICE:

  • Protection – protect from further injury using supports
  • Rest – avoid activity for the first 48 hours after injury
  • Ice – apply ice for 20 minutes every 2 hours for the first 48 hours after injury
  • Compression – wrap with elastic bandage or compression sleeve for the first 72 hours after injury
  • Elevation – rest with the injury elevated on a supported device like a pillow as much as possible

For Sprains:

  • Do not immobilize the joint for longer than 48 hours
  • Begin flexibility range of motion exercises as soon as they can be tolerated without excessive pain

For Strains:

  • Immobilize the injured muscle for the first 48-72 hours after the injury
  • Consider use of crutches or slings and splints for severe injuries
  • Start active mobilization in 2-3 days if athlete has pain-free use of basic muscle movements
  • Assess improvement by comparing stretching and strength to the same muscle on opposite side of body

Water-Oak Football & Cheer

Water-Oak Football & Cheer, P.O. Box 601
Watertown, Connecticut 06795
Phone : 203-915-2928
Email : [email protected]
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