COMMON OUTDOOR

INJURIES

ENCYCLOPEDIA

Marc Rexon A. Samar

ABM- Broker
Strains

Strains are by far the most common of all sports-related injuries simply because we use so many
muscles and tendons when we exercise or play. These moving parts are all susceptible to
stretching farther than they should, or moving in ways they shouldn’t move, leaving them torn,
damaged and in pain. Common muscle strains include pulled hamstrings, pulled groin muscles
and strained quads. Most strains are minor and heal naturally with rest. The best way to reduce
the risk of strained muscles and tendons is to warm up and stretch before engaging in strenuous
activity.

How to treat a Sprain

For the first couple of days, follow the 4 steps known as RICE therapy to help bring down
swelling and support the injury:

1. Rest – stop any exercise or activities and try not to put any weight on the injury.

2. Ice – apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) to the
injury for up to 20 minutes every 2 to 3 hours.

3. Compression – wrap a bandage around the injury to support it.

4. Elevate – keep it raised on a pillow as much as possible.

To help prevent swelling, try to avoid heat (such as hot baths and heat packs), alcohol and
massages for the first couple of days.

When you can move the injured area without pain stopping you, try to keep moving it so the
joint or muscle does not become stiff.