First Aid for Sports Injuries: From Minor to Serious

Whether you're a weekend warrior, a dedicated club player, a coach, or a parent watching from the sidelines, sports injuries are an inevitable part of athletic activity. Knowing how to respond quickly and correctly can mean the difference between a minor setback and a season-ending injury. This comprehensive guide covers first aid for the most common sports injuries and helps you recognise when professional medical care is needed.

The RICER Protocol

For soft tissue injuries such as sprains, strains, and bruises, the RICER protocol is the gold standard of immediate first aid. This approach reduces swelling, minimises tissue damage, and promotes faster healing.

What to Avoid: NO HARM

In the first 48-72 hours after a soft tissue injury, avoid factors that can increase bleeding and swelling:

• No Heat (hot baths, heat packs)
• Ono Alcohol (increases swelling)
• Hno Running or exercise
• Ano Massage to the injured area

Sprains and Strains

Sprains and strains are the most common sports injuries. Understanding the difference helps guide treatment.

Sprains

A sprain is an injury to a ligament (the tissue that connects bones). Ankle sprains are particularly common in sports involving running, jumping, and sudden direction changes. Symptoms include pain, swelling, bruising, and difficulty moving the joint.

Strains

A strain is an injury to a muscle or tendon (the tissue connecting muscle to bone). Hamstring and groin strains are common in sports requiring sprinting. Symptoms include pain, muscle spasm, weakness, and sometimes bruising.

For both sprains and strains, apply the RICER protocol immediately. Most minor sprains and strains heal with rest and home care, but seek medical attention if:

• There is severe pain or swelling
• The joint or limb looks deformed
• You heard a "pop" at the time of injury
• The person cannot bear weight
• There is numbness or tingling
• Symptoms don't improve after 48-72 hours

Suspected Fractures

Fractures (broken bones) require immediate first aid and medical attention. Signs of a possible fracture include:

• Severe pain that worsens with movement
• Swelling, bruising, or tenderness
• Visible deformity or abnormal position
• Inability to move the limb or bear weight
• Grinding sensation (crepitus) during movement
• Open wound with bone visible (open fracture)

Concussion

Concussion is a brain injury caused by a bump, blow, or jolt to the head. It's common in contact sports like AFL, rugby, and soccer, but can occur in any sport. Recognising and responding to concussion correctly is critical for preventing serious complications.

Signs of Concussion

• Confusion or disorientation
• Headache or pressure in the head
• Nausea or vomiting
• Balance problems or dizziness
• Double or blurry vision
• Sensitivity to light or noise
• Feeling sluggish, foggy, or groggy
• Memory problems (can't remember events before or after the hit)
• Brief loss of consciousness (though this doesn't always occur)

Dislocations

A dislocation occurs when the bones in a joint are forced out of their normal position. Shoulder dislocations are common in contact sports, while finger dislocations frequently occur in ball sports.

Signs of dislocation include:

• Visible deformity of the joint
• Severe pain
• Swelling and bruising
• Inability to move the joint

For dislocations:

• Do not attempt to relocate the joint—this can cause nerve and blood vessel damage
• Immobilise the joint in the position found using slings or padding
• Apply ice packs to reduce swelling
• Seek immediate medical attention

Bleeding and Wounds

Cuts, scrapes, and abrasions are common in most sports. Proper wound care prevents infection and promotes healing.

1. Wear disposable gloves if available
2. Apply direct pressure with a clean cloth to stop bleeding
3. Once bleeding stops, clean the wound with clean water or saline
4. Apply antiseptic and cover with a sterile dressing
5. For scalp wounds, which bleed heavily, apply firm pressure and seek medical attention

Seek medical attention for:

• Deep cuts that may need stitches
• Wounds with embedded debris
• Bites (human or animal)
• Signs of infection (increasing redness, swelling, pus)
• If tetanus vaccination isn't up to date

Heat-Related Illness in Sport

Australian summers pose significant heat-related risks for athletes. Recognise the progression from heat cramps to heat exhaustion to heat stroke.

• Heat cramps: Painful muscle spasms, usually in the legs or abdomen. Rest in a cool area and drink fluids
• Heat exhaustion: Heavy sweating, weakness, nausea, headache. Move to a cool area, remove excess clothing, cool with water, and give fluids if conscious
• Heat stroke: Hot, dry skin, confusion, collapse. This is a medical emergency—call 000 and begin aggressive cooling immediately

Building a Sports First Aid Kit

A well-stocked sports first aid kit should include:

• Instant cold packs (multiple)
• Elastic compression bandages (various sizes)
• Athletic tape
• Sterile wound dressings and bandages
• Antiseptic wipes and solution
• Disposable gloves
• Scissors and tweezers
• SAM splint or similar immobilisation device
• Triangular bandages for slings
• Eye wash solution
• Emergency contact information