Joint injuries account for many sports-related injuries but it can also occur from everyday activities and to anyone, but can be managed by following PRICE.
Joint injuries account for many sports-related injuries. Human joints allow people to move and perform daily activities. Joints are what allow humans to be motile. Because humans are motile throughout the day, it is often injured. This would often lead to pain and discomfort. Fortunately, cases of joint injuries can be managed by administering a common first aid protocol known as the acronym PRICE.
Each joint is composed of at least two surfaces that come into contact with each other and permit movement. Joints come in different sizes and shapes. Located at the hips and shoulders are ball-and socket joints, whereas hinge joints are located at the knees and elbows. The spine contains gliding joints. These joints allow for a full range of motion.
Common Joint Injuries
Although the joints are designed to endure large amounts of weight, it cannot be protected from all sorts of injuries. The most commonly injured joints are the shoulder, ankle, wrist, knee, and spinal joints.
- Sprain or tearing of the ligaments (connects bones to one another)
- Stains or twist, pull, or tear of muscles or tendons (connects muscles to bones)
First Aid Management for Joint Injuries
For all cases of joint injuries, the acronym PRICE is recommended to alleviate ease and reduce discomfort experienced by an individual. However, it is always necessary to seek medical attention to avoid complications from developing.
- Protect the affected area from anymore harm. If one is playing a sport, do not anymore play for the remained of the game or until the joint injury heals.
- Rest the affected joint and avoid doing any more activities that may involve the affected joint.
- Ice the affected area for 15-20 minutes three times a day. Wrap the ice in a towel or any cloth and never expose the skin directly to ice to avoid frostbite.
- Compress the affected joint using a compression bandage to limit swelling.
- Elevate the affected area as much as possible also to limit swelling.
Prevention of Joint Injuries
Many joint injuries are preventable. Following these basic precautions can help reduce risks of developing joint injuries. However, these tips do not guarantee complete prevention of joint injuries, especially when partnered with ageing. The following tips are generally recommended in cases in joint injuries:
- Avoid straining the joints by doing too much, too soon. Increase length of workouts not more than by 10% weekly.
- Maintain strength in the muscle surrounding the joint areas.
- Perform cross-training to avoid repetitive-motion injuries.
- Before exercising, warm up. After exercising, cool down. Do not skip this step.
- When engaging in repetitive motion, always use proper technique and body mechanics.
- Wear proper attire when exercising.
- Stay in shape. If one is overweight, lose the extra weight.
Disclaimer: This article does not provide medical advice and should not be
substituted for formal training. The information given should not be used for self-diagnosis. Seek medical attention when necessary. To learn more about to how to manage joint injuries, enrol in First Aid Courses and CPR Courses with St Mark James Training.