With more than 30 million American children and teenagers participating in some form of organized sports, a few bumps, bruises and sprains are expected along the way. 

More than 3.5 million children ages 14 and younger get hurt annually playing sports or participating in recreational activities. Adults aren’t immune from injuries either, especially the “weekend warriors” who take to the backyard or local park to toss a ball with friends and family. 

Dr. Frank Phillips, an orthopaedic surgeon with Medical Group of the Carolinas – Cherokee Orthopaedics, is emphasizing the importance of warming up before playing a sport and following the right protocol after a muscle tear or other related injury. 

“Sports are an important thing. It’s great for kids’ development and teamwork. There are so many positives to sports. Unfortunately, there are a lot of injuries,” Dr. Phillips said. 

For Dr. Phillips, a proper regimen of light exercise is a vital part of preparing to participate in a sport. He recommends light jogging, walking and stretching as regular parts of your routine throughout the week so that your body’s muscles can warm up. 

“We have to have proper preparation,” Dr. Phillips said. “You’re always better off stretching those muscles.” 

Most muscles that are overworked or strained sustain microscopic tears within the body, so “ice is the great healer,” he said. Ice works as an anti-inflammatory and can reduce swelling of the muscles. 

Dr. Phillips uses the acronym R-I-C-E to follow the proper steps of healing and treatment. 

R – Rest – Resting your muscles avoids adding stress to affected areas to not disrupt the healing process. 

I – Ice – Applying ice reduces temperature to an injured area, limits bleeding and reduces pain. 

C – Compression – Compressing an orthopaedic injury reduces swelling and inflammation.  

E – Elevation – Elevating an injured part of the body lowers the pressure in local blood vessels and limits bleeding. 

Following those simple steps can shorten recovery time and prevent further injury. 

If your child or anyone else sustains a sports injury, call Medical Group of the Carolinas – Cherokee Orthopaedics – to make an appointment at 864-488-3336.