Sports Injuries- Self treatment
R.I.C.E (self treatment)
R- Relative Rest
I-Ice
Ice Massage
C-Compression
E- Elevation
*IMPORTANT TO REMEMBER:
When to use heat:
- should be given within 15 minutes after injury
- using rice within the first 24 hours can reduce disability time by 50-70%
R- Relative Rest
- immobilization of injury should only be 24-72 hrs.
- immobilize the injury more and 72 hrs. will only worsen the injury.
I-Ice
- Cryotherapy(cooling) injury will decrease: Swelling, bleeding,pain, inflammation
- Proper application: cover area with wet towel, cover with plastic bag of ice cover with bandage
Ice Massage
- icing injury is beneficual for up to 7 days after injury
- apply te ice for 10-30 minutes at a time at intervals of 30-45 minutes
C-Compression
- Firm pressure should be applied to minimize swelling
- can be done with or without icing
- can be used with an elastic bandage
E- Elevation
- Injury should be raised above heart to decraese blood and fluid flow to the area
- keep elevated for 24-72 hours
*IMPORTANT TO REMEMBER:
- DO NOT apply heat in the first 24-48 hours of injury
- AVOID hot tubs, and hot showers
- DO NOT massage withing first 24 hours. Avoid alcohol or exercise
- R.I.C.E is only first aid, if after 3 days injury does not improve go to the doctor
When to use heat:
- can be used 72 hours AFTER an injury
- increasing blood flow is beneficial
- stimulates blood flow, nutrients and oxygen