To avoid injury whilst playing sport, make sure you warm up and warm down with stretches. You should also drink plenty of water to keep your spine more mobile. If you do get injured, remain calm and apply the following basic first aid procedure:
Rest – to reduce further stress to the injury
Ice – apply an ice pack for 10 minutes every hour to reduce inflammation
Compress – gently apply bandages towards the heart to minimise swelling
Elevate – raise the injured area to improve drainage.
Seek proper medical assessment, including osteopathic assessment, as soon as you can.