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Jul 23, 2025|Sports Injury

Tips for Treating a Minor Sports Injury🦵What to Do Before You See a Doctor

Whether you’re hitting the gym, running the trails, or enjoying a friendly game of summer softball, minor sports injuries can happen when you least expect them. While serious injuries may require professional medical attention, many common sprains, strains, and bumps can be managed safely at home with a few simple steps.

At 45 Urgent Care in Jackson, TN, we recommend following the tried-and-true R.I.C.E. method to ease pain, reduce swelling, and promote faster healing. Here’s how it works:

1. Rest 🛌

Injured muscles are most vulnerable in the first few hours after trauma. It’s important to stop physical activity immediately and rest the affected area. This helps prevent further damage and gives your body a chance to begin healing. Don’t try to “push through” the pain—it can lead to longer recovery times or more serious injury.

2. Ice ❄️

Apply a bag of crushed ice (wrapped in a thin towel or cloth) to the injury for 15–20 minutes at a time. Ice helps reduce inflammation, numb the area, and ease pain. Allow your skin to return to normal temperature between sessions to avoid frostbite or irritation.

3. Compress ⛑️

Use an elastic bandage or wrap to gently compress the area. This minimizes swelling, supports the injured tissue, and serves as a reminder to avoid unnecessary movement. Be careful not to wrap it too tightly—it should feel snug, not restrictive.

4. Elevate 🦵

Whenever possible, raise the injured area above heart level. Elevation helps reduce swelling and encourages fluid drainage away from the injury site. For example, if you’ve twisted your ankle, prop it up on a few pillows while resting.

When to Seek Medical Care

While the R.I.C.E. method is great for minor injuries, it’s important to monitor your symptoms. Visit 45 Urgent Care if you notice:

  • Persistent or worsening pain
  • Inability to bear weight or use the limb
  • Numbness or tingling
  • Significant bruising or deformity
  • Swelling that doesn’t improve after 48 hours

Need fast, expert care for a sports injury?

We offer walk-in appointments and short wait times at 45 Urgent Care in Jackson, TN. Whether it’s a sprain, strain, or something more serious—we’re here to help you get back in the game, safely.

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