injuries - the R.I.C.E method
first 24 - 48 hours after an injury occurs are critical. You must
use the RICE method if further damage and pain are to be
R = Rest rest the injured area to stop
further damage and bleeding.
I = Ice should be applied as soon as possible as it
slows down blood circulation which reduces bleeding and swelling. Do
not apply ice direct to the tissue/skin, wrap it in a towel or cloth
so the skin does not burn. Ice also has an analgesic effect.
C = Compression should be applied to the area as soon
as possible to restrict bleeding at the injury. Pressure compresses
blood vessels so preventing blood escaping through open ends of the
torn fibres. Do not apply compression around a whole limb as it will
starve other areas of blood.
E = Elevation allows gravity to assist the
removal of swelling from the injured area and aids recovery.