Initial Response (First 48-72 Hours)
RICE Protocol
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Rest: Avoid using the injured area
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Ice: Apply cold therapy for 15-20 minutes every 2-3 hours
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Compression: Use elastic bandage to reduce swelling
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Elevation: Keep injured area above heart level when possible
Pain Management
- Follow prescribed medication schedule
- Document pain levels (1-10 scale)
- Note any unusual symptoms
Recovery Phase
Week 1-2
- Gentle range of motion exercises as directed
- Continue RICE protocol as needed
- Attend physical therapy appointments
- Monitor swelling and discomfort
Week 3-4
- Progressive strengthening exercises
- Sport-specific mobility work
- Modified conditioning activities
Return to Activity Protocol
Criteria for Return
- Full pain-free range of motion
- 90% strength compared to uninjured side
- Completed sport-specific training
- Clearance from healthcare provider
Prevention Strategies
- Proper warm-up routine
- Regular stretching program
- Appropriate equipment use
- Technique modification as recommended
Warning Signs
Seek immediate medical attention if:
- Severe pain persists or worsens
- Significant swelling develops
- Numbness or tingling occurs
- Unable to bear weight
Follow-up Care
Appointments
- Physical therapy: 2-3x weekly
- Provider check-ups: As scheduled
- Performance testing: Before return to sport
Documentation
- Keep activity log
- Record symptoms daily
- Track progress with photos
- Note any setbacks