Tag: injuries

RICE your knees…How to care for a sports injury

As the weather is starting to warm up, many of us are thinking about getting outside and getting active.  With this increased movement, it’s no wonder that a search of google trends from 2004-2016 showed that April of each year is the most common month for searches related to knee injuries (1).

The R.I.C.E. method is one of the most commonly recommended ways to treat sports injuries to joints and muscles.  It has even received a stamp of approval from the American Orthopaedic Foot and Ankle Society (2).  This method has 4 steps:


R is for Rest  Try to avoid using the injured area and putting weight on it for 24-48 hours if possible (3)

I is for Ice Every 4 hours, put rice on the injury for 20 minutes at a time (3).  For comfort, you can place a thin cloth between the ice bag and your skin (2).

C is for Compression Wrap the area with a bandage, like an ACE wrap, in order to gently compress the injured area.  This will help control swelling.  Just be careful not to wrap it too tight and cut of your blood flow (3).

E is for Elevation This is your opportunity to sit and prop your feet (or other injured spot) up.  Use pillows or other comfortable items to try to keep the area above the level of your heart.  This can reduce swelling (3).


Once you start feeling better, you can SLOWLY and GENTLY start using the injured area again.  Also, if you’re not sure how bad you’ve hurt yourself, be sure to get it checked out by a medical provider.



  1. Using Google Trends To Assess For Seasonal Variation In Knee Injuries. Dewan, Varun and Sur, Hartej. February 21, 2018, Journal of Arthroscopy and Joint Surgery.
  2. American Academy of Orthopaedic Surgeons. How to Care for a Sprained Ankle. American Orhopaedic Foot and Ankle Society. [Online] http://www.aofas.org/footcaremd/how-to/foot-injury/Pages/How%20to%20Care%20for%20a%20Sprained%20Ankle.aspx.
  3. Sports Medicine at the University of Pennsylvania Medical Center. How to Use the R.I.C.E Method for Treating Injuries. UPMC Health Beat. [Online] August 27, 2014. https://share.upmc.com/2014/08/rice-method-for-treating-injury/.



Running Pains

By: Shauna Ayres MPH: Health Behavior candidate 2017

If you’re like me, treadmill workouts and staring at myself in the mirror at the gym gets old and monotonous. I want to change up my routine a little and start doing some more exercise outdoors. After all, the weather is starting cooling off a little, fall is in the air, and being outside is actually enjoyable this time of year. The easiest exercise to do outside is running; however easy to do, running is a very technical activity. Particularly if you are new to running, there are symptoms and injuries to watch out for and address early in order to avoid pain and allow you to stay healthy and active. Below is a list of common injuries and what to do if you experience them.

  1. Runner’s Knee: irritation under the kneecap, inside or outside of the knee, that can flare up during workouts, persist afterward, or occur while going down stairs or hills. It is caused by weak quads, hips, or glutes. If you experience runner’s knee take at least three days of rest and avoid exercises that require you to lean forward, because it puts pressure on the knees. Work on strengthening your quads and maintain cardiovascular health by swimming or using an elliptical during your recovery period.
  2. IT-Band Syndrome: a strain on the connective tissue that runs from the outside of the hip to the shin. Irritation occurs when the IT-band rubs against the bone. It can be a dull pain on the outside of the knee and/or radiate up and down the leg after 10-20 minutes of running. If you experience IT-band syndrome, take a few days of rest and look into orthotics or new shoes. Again swimming or elliptical training can help maintain cardiovascular health while you recover.
  3. Shin Splints: small tears in the muscles around your shinbones that result in aching pain that fades after a warm-up or completed workout. It is most common among new or returning runners. If you experience shin splints, make sure you rest and then gradually work back into a routine, slowly increasing your run mileage. Make sure your shoes are in good condition and fit properly. Cycling and swimming are the best cardiovascular alternatives during your recovery period.

Remember if you have persistent pain or concerns about any of these or other injuries, always consult with your healthcare professional.

For more information about runner’s injuries go to:  http://www.runnersworld.com/start-running/the-most-common-walking-and-running-injuries

For tips on “How to Start Running Without Getting Knee Pain” go to: https://www.youtube.com/watch?v=mcda3dlOd5U