Is there A First Aid For All Sports Injuries?
What Do You Do If You Injure Yourself? There is one simple procedure to follow and its really easy to remember, its called: R I C E
Welcome to R-I-C-E!
The following regime will help speed up your recovery and reduce your pain! Until the inflammation has eased follow the simple guidelines below:
Rest:
Reduce or stop using the injured area for 48 hours. If you have a leg injury, you may need to stay off of it completely.
Ice:
Put an ice pack on the injured area for 20 minutes at a time, 4 to 8 times per day. Use a cold pack, ice bag, or a plastic bag filled with crushed ice that has been wrapped in a towel.
Compression:
Compression of an injured ankle, knee, or wrist may help reduce the swelling. These include bandages such as elastic wraps, special boots, air casts and splints. Ask your doctor which is best.
Elevation:
Keep the injured area elevated above the level of the heart. Use a pillow to help elevate an injured limb.
Additional Suggestions:
Anti-inflammatory gels or tablets (e.g. Ibuprofen) may be useful to help with pain relief
Targeted sports massage therapy, including specific mobilisation and stretches to get you on the road to a safe and swift recovery.
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