Blog: Early Sports Injury Treatment – Avoid the H.A.R.M. Factors

Do you know the proper protocol for early sports injury treatment? Many acute soft tissue injuries, including muscle strains, ligament strains and tendon injuries, can be safely managed at home – if you avoid the H.A.R.M. factors for the first 72 hours.

H.A.R.M. stands for heat, alcohol, running and massage, all of which can compromise healing. For more details, and to learn about the P.R.I.C.E. protocol for early sports injury treatment, read on.

Heat

Applying heat to a new injury can increase both swelling and bleeding. For the first few days, don’t use heat packs or deep heat creams. Hot baths, showers and saunas should also be avoided.

Alcohol

Consuming alcohol when recovering from a sports injury isn’t advised, as drinking can lead to increased bleeding and inflammation. And, alcohol consumption doesn’t just inhibit wound healing – it also increases the risk of post-injury infection.

Running

Running or engaging in strenuous physical activity too soon can aggravate an acute sports injury. To prevent pain, bleeding and swelling from getting worse, avoid exercise until your physician gives you the go-ahead.

Massage

Direct massage to an injured area can irritate the damaged tissues and cause increased inflammation and bleeding. Indirect massage to the surrounding areas could be beneficial, but only with expert guidance on the proper techniques.

The P.R.I.C.E. Protocol for Early Sports Injury Treatment

Avoiding the H.A.R.M factors for the first few days is essential for the best chance at a quick and easy recovery. In addition, physical medicine and rehabilitation physicians advise following the P.R.I.C.E. protocol for faster healing from acute sports injuries.

The P.R.I.C.E. protocol is the recommended first line of care for soft tissue injuries to the muscles, ligaments and tendons. The treatment plan involves:

• Protection – Protecting the injured area by limiting use and keeping weight off of the affected appendage can help prevent further additional damage to the soft tissues.
• Rest – Resting and avoiding activities that aggravate the injury can encourage proper healing. Gentle strengthening and range-of-motion exercises may be beneficial when recommended by an experienced sports medicine physician.
• Ice – Cold therapy, or applying ice for 10 to 15 minutes once every hour or two, can help minimize pain and swelling from an acute soft tissue injury.
• Compression – Wrapping the injured appendage with an elastic bandage or compression wrap helps reduce swelling and provides much-needed support to the damaged tissues.
• Elevation – Elevating an injured area above the level of the heart can help decrease soft tissue inflammation.

When it comes to managing acute soft tissue sports injuries, remember to avoid the H.A.R.M. factors and to follow the P.R.I.C.E. protocol instead. For more information on early sports injury treatment, schedule a consultation with a local physical medicine and rehabilitation physician today.