May 13, 2024

Below are some tips on common injuries in winter sports… but if you’re not sure what to do follow the RICER (Rest, Ice, Compress, Elevate and Refer) principle, or PEACE + LOVE updated principle, and seek further professional advice soon. And, most importantly, if you cannot perform the necessary skills needed to play well before the game starts (or on the sidelines if the injury happens midgame) then you shouldn’t be playing. Ask yourself whether you’d be helpful out on court or field? If you wouldn’t, then stay on the sidelines!

Ankle injuries

  • If you cannot walk at all, or place weight on it for more than 4 steps and/or your ankle is deformed (looks in a weird position) please present to the nearest Emergency Department for an opinion. If the athlete is in severe pain and distress call an ambulance to the court.
  • If you think you landed on someone’s foot, changed direction too quickly and/or landed awkwardly, but can still walk, you may have an ankle ligament sprain. It is best to follow the RICER or PEACE + LOVE principles and see your physiotherapist ASAP.
  • Deciding on whether to play or not is answered by whether you can perform the skills to play your sport (with or without taping/ ankle braces). Test yourself: Can I jump? Can I run? Can I change direction? Can I land on one leg? If it’s painful or you are performing that movement weirdly then it is best not to play or continue.

Thumb/Finger injuries

  • Firstly, look at the finger/ thumb… Is it dislocated? If yes, then you need to present promptly to the nearest Emergency Department. Commonly dislocations happen with an associated fracture/broken bone, so it is paramount that only qualified medical professionals relocate dislocated joints in a healthcare setting.
  • If it isn’t dislocated but very sore, see if this improves with buddy taping your fingers. Taping your sore finger to the closer bigger finger can be a great way to support your finger. If it is still too sore to cope with catching a basketball/ netball/ putting your hands on the ground to weight-bear at sports like gymnasts, it is advised not to play.

Knee Injuries

  • Knee pain is very common during winter sports and overuse injuries can be just as common as acute or traumatic injuries. So, ask yourself… was it sore before the game started? Is it more sore in the same location? OR… Has something happened during a game or training in a spot previously free of pain?
  • If it’s sorer than it has been in previous weeks, it’s likely an overload issue and you should seek advice from your physiotherapist to settle this pain (and plan your individual return to playing). Overuse injuries don’t have to plague your season if they are caught early, and often rest is not the way they settle, so we recommend not delaying your physio appointment if these symptoms are now impacting your ability to train and play/ perform.
  • If something acute has happened in the training session (or during the tournament, performance, game) you need to consider whether a fracture may have occurred or a major ligament injury. If the player is in severe pain, unable to weight-bear and/or if the joint looks deformed then present to your nearest Emergency Department. If the player is able to weight-bear sufficiently it would be advised to seek crutches and see your physiotherapist asap.

 

We hope these little acute injury tips are helpful for you and your team, and we send you best of luck in enjoying your season! However, if you do get yourself in an injury or pain situations, please give our team at call on 9431 5955 and/or you can book an appointment via the Client Portal via our website.





More Optimal Tips

The 2024 Concussion management guidelines have hit the press, what do I need to know?
The 2024 Concussion management guidelines have hit the press, what do I need to know?

May 13, 2024

With winter sport re-commencing over the last months there is always an influx and increase in the presentations and discussions around concussion. Did you hear fresh guidelines on concussion hit the press this year? And yes there is changed in the management of this sport injury! So, what are the newest management guidelines and what does it mean if someone does suffer from a concussion?

Continue Reading

Nutrition and hydration for peak sports performance
Nutrition and hydration for peak sports performance

May 13, 2024

Good food and fluid intake can be your biggest asset when it comes to performing at your best. Nutrition is vital to ensure you get the most out of your body – this means fuelling properly so you have the energy to last the game, recovering properly so your body can heal, and maintaining hydration for concentration, muscle coordination, and body temperature regulation.

Ready for some quick tips from an Accredited Practising Dietitian? Emily Drew is here to share some evidence-based tips for budding athletes!

Continue Reading

From RICER to PEACE + LOVE: The Evolution of Injury Management
From RICER to PEACE + LOVE: The Evolution of Injury Management

May 13, 2024

Did you hear there has been a shift from the acronym from RICER to PEACE + LOVE in recent years. Learn more about this elevated acute treatment protocol in this 2minute read.

Continue Reading