For around 40 million Germans, sport is the best pastime in the world, at least occasionally. And therein lies the problem: lack of practice of the movements, insufficient attention to precautions and a bit of overconfidence lead to more than 2 million injuries a year. Recreational athletes mostly suffer injuries to the musculoskeletal system such as strains (35%), sprains (28%) and muscle, tendon and ligament injuries (21%).
What to do if it happens?
For sports injuries, the well-known RICE rule (in German PECH) is still a reliable partner (Rest – Ice – Compression – Elevation). Prompt treatment according to this principle not only relieves pain, but also reduces soft tissue swelling and oedema as well as the post-traumatic inflammatory reaction.
After uncomplicated injuries, the injured part of the body should be rested quickly and for as long as possible and elevated until the acute pain subsides. A compression bandage during first aid reduces bleeding into and swelling of the injured tissue. Ice spray and ice cube bags or, better, crushed ice in a towel are ideal first aid for muscle bruises, strains, foot and knee injuries. Cool for 20 minutes at a time with a five-minute break. This has the advantage that an injured area can be cooled evenly for a very long time without causing cold damage. The metabolism that nourishes the tissue is reduced but not blocked. However, placing cold packs on the skin and fixing them with elastic bandages does not achieve optimal compression. The reverse is more sensible: apply the compression first and place the cold source on top, fixed with another bandage.
RICE alone is not enough, however. For sports injuries, it can be useful and effective to remember naturopathy and homeopathy too. In addition or as an alternative to chemical medicines (anti-inflammatories and painkillers), herbal medicines and homeopathic remedies are also effective. Commonly used substances include arnica, marigold and echinacea, and the complex homeopathic remedy Traumeel. This remedy contains not only components that reduce inflammation and relieve pain, but also some that speed up wound healing and scar formation. For athletes, for example, it can be important to be able to bear load again as quickly as possible, i.e. to achieve a resilient scar. Ointments and gels are applied generously over a large area, covered with cling film and wrapped firmly with an elastic bandage. Electrolyte preparations and vitamins prevent “oxidative” stress and improve the supply of important nutrients to the injured area. Enzyme and zinc preparations reduce inflammation and speed up healing. For muscle injuries, magnesium preparations also bring relief because they reduce muscle tone.
First aid for a sports injury is crucial for how well it can heal. Once swelling or haematomas (bleeding, bruising) have developed, follow-up treatment can take weeks longer.