Injury - What to do
Ideally, acute injuries should be seen
by a GP, especially if inflammation and pain remain the same after
48 hours. However the R.I.C.E. principal should minimise discomfort
and speed the recovery process.
What is the R.I.C.E. principal?
Rest - Ice - Compression - Elevation
Immediate rest from the movement allows the muscle to begin recovery
without any more damage being done.
Ice should be applied as soon as possible. This will slow down circulation
and thus reduce localised bleeding. Ice should be wrapped in a wet
cloth to prevent ice burn. It should be applied locally to the injured
area, but not all the way around the limb as this will restrict blood
flow to the extremities. A small area will chill much quicker than
a larger area. Usually, ice should be applied from 5 to 20 minutes.
To judge the correct amount of time, the skin should be pale when
the ice is removed and not red.
Repeat this procedure every two hours.
Compression is applied at the site of injury to restrict bleeding
and should be applied using a firm pad with strapping holding it in
place. Do not apply compression to the whole limb as this will starve
other areas of blood. Continue compression for a few days gradually
reducing to a support bandage.
The injured part should be raised comfortably higher than the torso
to allow gravity to assist the removal of the swelling from the injured
area.
The advice above is for guidance only, any serious injury should always
be referred to a qualified medical practitioner.
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