Kids will be kids. That’s what they say, right? Unfortunately with kids playing sports at the level they do today, we have to deal with cuts, scrapes and bruises, but now also orthopedic sports injuries. Some of these require emergency room (ER) visits and doctor follow ups, but many of them can be healed at home with proper immediate care and a good recovery plan.
In this article, we talk about home recovery from mild sports injuries. It’s important to note that anytime there is concern about a broken bone, uncontrolled bleeding, head injury, or infection (such as tetanus), you should see a doctor right away, often at your local ER or urgent care center.
The first step is calming the pain and inflammation after injury. When the body is injured, swelling occurs from the inflammatory process the body elicits to prevent further damage to tissues; when swelling is high, pain usually follows quickly. We use the R.I.C.E. protocol to reduce and control this process, which stands for rest, ice, compression and elevation. Usually the rest, ice and elevation all happen together—for example stopping soccer practice to place ice on your ankle while elevating it above your heart. The elevation above the heart level, which usually requires lying down, allows gravity to help move the swelling back toward the heart, doubling the effect.
Compression (e.g., wrapping an ACE bandage around the ankle) occurs after the icing and prevents more swelling from occurring. Icing should be done no more than 10–15 minutes at a time and always with a barrier between ice and skin. Fun fact: Ice can burn the skin as easily as heat! Anti-inflammatory medication is also an option to reduce inflammation, but always at the recommendation of a physician to ensure the proper dosing and safety for your child.
After the swelling and pain are reduced, your child may be itching to return to his or her sport, but it’s important to have a slow return back to full performance to allow for greatest potential of no reoccurrence or reinjury. This may be participating in only practice with the ability to take a break if pain returns, staying away completely and doing exercises at home, and/or coming to physical therapy in addition to return to sport. Teachers and coaches must be made aware of the injury and should be accommodating to your child during recovery. If your child is too young to understand his limits or her coach is pressuring without accommodating, then you, as a parent, must take charge of your child’s recovery and keep away from the sport for extra time. When our muscles are working at only 50 or 60 percent, they are more susceptible to additional injuries from overworking or incorrect form. Taking extra time away and addressing the targeted area allows muscles to recover fully before being asked to perform at a high level.
So how do I know what to do for my child? For a complex injury or if you really are clueless, that is what your local physical therapist is for! Depending on the severity of the injury, your child may need to see a specialized sports medicine doctor, but we can evaluate your child and create a specific exercise program in just a few sessions. Sometimes three or four sessions to watch the healing and learn some exercises is all it takes. However if we identify fundamental issues that may have contributed to the injury, therapy may continue for a while. Remember, often kids listen better to instruction coming from someone other than mom or dad.
A good start on a minor injury is to exercise that body part starting with non-weight-bearing (called open-chain in rehab world) and progressing to weight-bearing (called closed-chain). For hand and upper extremity injuries, children should start with no weight and slowly add weight or resistance. Please keep in mind that pre-pubescent children should never perform heavy or repeated weight lifting, due to the integrity of growth plates.
So now that your child is ready to return to her activity, remember slow and steady wins the race! The hardest thing to do is hold back, but often times injuries feel fine with day-to-day work and we aren’t truly sure of where our healing is until it is tested. Not to mention, after a break from working out, everything is a little rusty and just like we need to work back up slowly to full strength, so do our children.
For any other questions or if you feel your child needs a skilled evaluation for his injury, give us a call at any of our Center for Children’s Rehabilitation locations in Grosse Pointe, Royal Oak, Macomb, and West Bloomfield.
– Lauren Sofen, PT, DPT, PCS, Physical Therapist, Beaumont Health Center/Neighborhood Club