Summer is here, and with the beautiful warm weather come all types of outdoor activities: team sports, hiking, walking and cycling. Although traumatic injuries, such as from a fall or bike accident, are difficult to avoid, you can prevent less serious injuries from becoming repetitive strain injuries.

Repetitive strain injuries (RSIs) are caused by performing tasks that are repetitive, require forceful effort, or require you to maintain an unusual position for a period of time. Symptoms of an RSI may include pain, swelling and weakness. When treated early, the symptoms of many RSIs can decrease quickly. Wrist pain experienced during gardening or cycling, for example, could be prevented from developing into tendonitis if you treat it promptly.

If non-traumatic, mild to moderate pain occurs while you are engaged in an activity, try to decrease symptoms of pain and swelling as quickly as possible post-injury, with RICE: Rest, Ice, Compression and Elevation.

1. REST the injured area by stopping the task.

2. Use ICE to decrease the swelling and pain. Apply an ice pack immediately to the area and use it for approximately 10 minutes. Avoid putting ice directly on your skin by inserting a layer of towel or paper towels between the ice and your skin.

3. Apply gentle COMPRESSION to the area, such as with an ACE bandage. Avoid wrapping tightly; if your pain or other symptoms (numbness, tingling, swelling) increase with use of a wrap, remove it.

4. ELEVATE the injured area above the level of your heart.

After an injury, wait at least 48 hours before returning to the activity. When you do return to it, do not continue performing the activity if pain persists. You can first try modifying the activity and if the pain persists, temporarily avoid the activity and other painful tasks. If pain continues to persist, seek immediate medical attention.

To find an excellent doctor who is right for you, please call our Physician Referral Service at 866.804.1007.