Treating Sprains

Tennis injuries come in two types: traumatic and stress.

Traumatic injuries happen at once, such as a sprain, muscle pull or tear, fracture or puncture wound.

Injuries that occur over time from overuse or repeated, improper use include tennis elbow, rotator cuff problems and stress fractures.

The most common and easily treatable injury you will probably encounter is the ankle sprain.

Using the R-I-C-E formula (Rest, Ice, Compression, Elevation) will help you remember how to correctly treat the minor sprains your players encounter.

REST – While you may feel better after “walking off” an ankle sprain, this relief is only temporary and will actually lead to much longer healing times. Especially if you are early in your season or during practice, get off your feet immediately if you suffer a sprain. Properly resting a sprain can mean the difference between days or weeks (in some cases, even months) for a sprain to heal. “Playing with Pain” is not the motto of educated and responsible players.

ICE – Cold, not heat, is the preferred method for treating sprains. Applying ice packs 20 minutes on and 20 minutes off is the recommended treatment for sprains. Make sure you know before you start your practice where your school keeps ice and bags. If you will be practicing off site or playing an away match, bring your own ice cooler with bags in the event that you become injured.

COMPRESSION – Wrap sprains using an ACE bandage or some other type of wrap to immobilize the area and keep swelling down. Do not wrap the ankle too tightly or cut off circulation.

ELEVATION – To keep blood from pooling in the injured area and to allow swelling to decrease, elevate the leg and keep it above the heart, if possible.

Always, always, always consult your school's nurse, a tournament's trainer or other qualified health care professional after you have initially dealt with an injury. This increases your chances for the most effective long-term treatment and recovery.