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A doctor once said to me whilst trying to console me after I sustained a rather nasty foot injury, "if you don't want to get injured, then don't play sport". So even the most conscientious of stretchers and "warmers-uppers" get injured so it's a good idea to have a strategy ready to deal with such a situation, should it arise.

The most widely used method of delivering first aid, in the event of an injury is known under the acronym, I.C.E.D. It is without a doubt the most effective way of shortening the rehabilitation time of injuries and is probably the simplest.

I is for ICE
C is for COMPRESSION
E is for ELEVATE
D is for DOCTOR

Ice is used to minimise swelling of the tissues and should be used as soon as possible after the injury has occurred. In terms of priority, except in grave or life threatening injuries ice is number one. Warning: Ice can burn, so either use a material bag or keep the ice moving over your skin, don't let it sit in one area too long and wet the ice as its sticky when dry.

Compression helps also to restrict swelling. This is done by using a bandage or an inflatable brace to wrap the injury firmly being careful not to restrict blood circulation. The bodies first reaction is an over reaction, it sends fluid to the effected area in order to immobilise it. This fluid however hinders rehabilitation if other more rapid forms of therapy are available.

Elevation will slow or retard the body's ability to flood the effected area with fluids. It is also more comfortable as this will minimise the injury throbbing. The injury should be kept higher than the heart.

Doctor He is the man you need to see if you feel as though the injury is bad enough. Obviously this is a judgement call and if you're unsure then go.

The severity of the injury may mean the first three phases are a secondary priority to first getting to the doctor / hospital as soon as possible.

Tips on rehabilitation

• Injuries don't just go away by themselves, so do something about them.
   
• After swelling subsides use hot packs to increase blood flow that will accelerate healing. Continue to use ice to keep swelling at bay.
   
• Apply heat for ten minutes then ice for ten minutes three times daily.
   
• Strengthen by first flexing the muscles in the effected area and then progress to lightweights.
   
• Don't do anything that hurts the injury other than bare the pain of ice on skin. Anybody who has put his or her foot in an ice bucket knows the pain is "very unpleasant".
   
• Use a brace to support the area even after all signs of injury have disappeared.
   
• In the case of a knee injury for example, you can measure the average strength achieved by testing the other knee and then comparing the results.
   
• Doctor's are only human and they can make a wrong diagnosis. My University trainer said to me once as he wiped the chew (tobacco) from his lips, "an injury (knee in my case) can be as small as a hair in a spit cup" as there was one in his apparently. Sometimes it's really hard to find the exact problem, so get a second or third opinion especially before undergoing surgery.
   
• Keep a small medical kit in your bag with a stretch bandage, Athletic tape and dry ice spray.
   
• When you arrive at a tournament just have a look around and see what the tournament has to offer in terms of physiotherapy. So if you need them, you can book in for a massage or at least you know where to go quickly should you need attention.
   
• Listen to your body, if you're not ready to come back, don't come back. How many careers have been shortened or lost because of athletes coming back too soon after an injury and having the same problem reoccur?

Good luck and stay healthy
The Tennis Coach