AthleteWell

Sprained ankle

Severity Appearance (1-3):

 Mild swelling, minor pain, stable joint

 Moderate swelling, pain, and some joint instability

 Severe swelling, intense pain, inability to bear weight

Solutions to each severity:

 RICE (Rest, Ice, Compression, Elevation), light activity

 RICE, physical therapy, brace support

 Immobilization, crutches, possibly surgery if needed

Emergency treatments:

Ice — anti-inflammatory medication — go to the hospital

Prevention tips:

Warm up before activity, wear supportive footwear, and strengthen ankle muscles in daily life

Cramps

Severity Appearance (1-3):

 Short duration, mild tightness

 Longer duration, moderate pain

 Persistent, disabling pain

Solutions to each severity:

 Stretch and massage

 Rest, Hydration, electrolyte intake

 Medical attention if severe

Emergency treatments:

Stretching immediately

Prevention tips:

Stretch regularly

Leg Soreness / Leg Injuries

Severity Appearance (1-3):

 Tired, tight legs

 Sore with movement

 Limping, pain at rest

Solutions to each severity:

 Rest

 Foam rolling, stretch

 Physician and physical therapy after

Emergency treatments:

RICE (Rest, Ice, Compression, Elevation)

Prevention tips:

Don’t overexercise

Shin Splints

Severity Appearance (1-3):

 Mild pain after running

 Pain during and after activity

 Sharp pain during daily activities

Solutions to each severity:

 Rest, ice

 Modify activity, compression sleeves

 Physical therapy, orthotics

Emergency treatments:

Stop exercise

Prevention tips:

Wear supporting protection

Back Muscle Strains

Severity Appearance (1-3):

 Mild stiffness

 Moderate pain when moving

 Severe growing pain, limited motion

Solutions to each severity:

 Rest

 Physical therapy

 Doctor evaluation, pain medications

Emergency treatments:

Lie down and stop exercising

Prevention tips:

Posture, core strength, and safe lifting techniques

Wrist Sprain

Severity Appearance (1-3):

 Mild swelling, pain on movement

 Bruising, limited motion

 Severe swelling, joint instability

Solutions to each severity:

 Rest, splint

 Brace, rehab

 Medical imaging, possible surgery

Emergency treatments:

RICE (Rest, Ice, Compression, Elevation)

Prevention tips:

Strengthen your wrist with protective gear

Hamstring

Severity Appearance (1-3):

 Tightness, mild pain

 Sudden sharp pain, some swelling

 Severe pain, visible bruising, inability to walk

Solutions to each severity:

 Rest, stretching

 Physical therapy, anti-inflammatory meds

 Rehab, surgery if needed

Emergency treatments:

RICE, gentle stretching if tolerable

Prevention tips:

Warm up, strengthen hamstrings after practice or match, avoid overstretching

Groin Pulls

Severity Appearance (1-3):

 Discomfort when stretching

 Sharp pain during common movement

 Severe pain and visible bruising

Solutions to each severity:

 Rest

 Physical therapy

 Long-period rehab

Emergency treatments:

Ice and further stretching (or go hospital)

Prevention tips:

Warm up

Knee Strain

Severity Appearance (1-3):

 Slight pain after movement

 Pain during activity

 Swelling, instability

Solutions to each severity:

 Rest, ice

 Knee support

 X-ray, medical attention

Emergency treatments:

RICE (Rest, Ice, Compression, Elevation)

Prevention tips:

Strong quads, good footwear

Tennis Elbow

Severity Appearance (1-3):

 Mild elbow pain

 Pain during grip/lift

 Constant pain, weak grip

Solutions to each severity:

 Rest, brace

 Stretching, therapy

 Cortisone or surgery

Emergency treatments:

Ice and hospital

Prevention tips:

Proper movement and technique

Concussion

Severity Appearance (1-3):

 Headache, dizziness

 Confusion, memory issues

 Loss of consciousness

Solutions to each severity:

 Rest, observation

 Medical eval, limited activity

 Specialist care, no activity

Emergency treatments:

Stabilize neck/head, emergency care

Prevention tips:

Wear helmets, avoid head trauma

Infection

Severity Appearance (1-3):

 Redness, slight pain

 Pus, fever, severe pain

 Fever, organ failure

Solutions to each severity:

 Clean, apply antibiotic

 Doctor visit. Surgical debridement if indicated, systemic antibiotics.

 Admission. Surgical debridement if indicated, systemic antibiotics, medical supportive care.

Emergency treatments:

Disinfect, cover wound

Prevention tips:

Hygiene, clean wounds early

ACL Tear

Severity Appearance (1-3):

 Minor strain, no instability

 Partial tear, some instability

 Complete rupture, knee gives out

Solutions to each severity:

 Rest, brace

 Physical therapy

 Surgery

Emergency treatments:

Hospital emergency entrance

Prevention tips:

Strength training, proper technique, knee support, and please don’t practice with injury

 Note: All ACL Tear require medical evaluation. Please visit the nearest hospital and be diagnosed by a physician.

Fracture

Severity Appearance (1-3):

 Hairline crack, mild pain, swelling

 Bony deformity(dislocation)

 Open wound, exposed bone

Solutions to each severity:

 Rest, splint

 Cast, Surgery if indicated

 Medical treatment and surgery in most cases

Emergency treatments:

Seek medical help immediately

Prevention tips:

Adequate calcium, safe practices, and avoiding high-risk activities without protection

 Note: All fracture require medical evaluation. Please visit the nearest hospital and be diagnosed by a physician.

Muscle Strain / Tear / Pull

Severity Appearance (1-3):

 Slight discomfort, minor tightness

 Moderate pain, reduced mobility

 Severe pain, swelling, bruising

Solutions to each severity:

 Rest and do some light activity

 Light stretching

 Medical treatment, physical therapy

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