Self Treatment

When an injury happens, the damaged part will bleed - externally or internally - and become inflamed. Healing begins as damaged tissue is replaced by collagen, perhaps better known as scar tissue. This is an inflexible substance, which needs correct and careful treatment before a full return to SQUASH is possible.

The RICE method (Rest, Ice, Compression and Elevation) is recommended for managing a low grade injury in its early stages: 

1. The immediate use of ice reduces bleeding. For the first 2 to 3 days following injury, an ice pack should be applied for 15 to 20 minutes every 3 waking hours.

2. In order to reduce further the amount of blood flowing to the injured area, elevation and compression are recommended using a tubular bandage or an elasticity support.

3. Rest can prevent further trauma to the damaged site. Braces, supports and strapping can help to protect low-grade injuries while undertaking normal daily activities.

4. Very light massage after initial bleeding has ceased, using any form of oil to prevent skin abrasion, can improve the function of forming scar tissue, cut healing time and reduce the possibility of injury recurrence.

5. Careful stretching can improve the function of scar tissue as it forms, but this only applies to muscles and tendons, NOT ligaments, which benefit from massage only.

6. Vitamin C, taken at the time of an injury, can help promote healing. This is because collagen needs this vitamin if it is to form correctly.

7. As the injury moves out of the acute phase and bleeding stops, Heat Pack and/ or Sports balm are ideal for increasing blood supply to the damaged area and promote healing.

8. As the injury settles and heals, strengthening exercises can begin. Braces and supports can prove invaluable at this stage.