Participation in sports is great fun and exercise. Unfortunately, injuries are a part of most games. Given the probability of injuries, athletes should have a basic knowledge of first aid. Giving appropriate injury treatment at the time can mean the difference between a relatively rapid, uneventful recovery and a longer time spent out of action.
The basic formula for early first aid is commonly known by the acronym “R.I.C.E.” - which stands for Rest, Ice, Compression and Elevation. Following the principles of R.I.C.E. immediately after an injury can minimize the soft tissue damage from an injury, leading to a faster recovery. R.I.C.E. Technique will also lessen swelling and decrease pain associated with the injury.
Rest, Ice, Compression, Elevation (R.I.C.E.) Treatment
Looking at each component of first aid injury treatment, reveals an effective and simple method to optimize treatment outcomes. The components are:
- Rest – The first, and most obvious component of effective first aid is immediate ceasation activity at the time of injury. Too many athletes try to “walk it off” or “tough it out” when suffering an injury. Ignoring the pain of an injury is seen as a sign of toughness by both high level athletes and weekend warriors alike. The reality is, rest is the most important component in injury recovery. Playing with an injury will either slow healing or result in a more serious injury.
- Ice – Ice is used to minimize swelling and pain immediately after an injury. When applied to an injured area, ice acts to constrict blood vessels and decrease blood flow. This, in turn, prevents the swelling that occurs after trauma.
- Compression – Compression, when applied gently, will also prevent swelling after injury. Some athletes report that mild compression also relieves injury-related pain.
- Elevation – Elevating an injured extremity will help reduce or prevent swelling.
Proper Application of the R.I.C.E. Technique
Specific application of the R.I.C.E. Technique is relatively simple:
- Rest - Immediate cessation of athletic activity related to the injury is recommended. The injured athlete should remain at rest until pain-free, or until cleared by a doctor to resume activity.
- Ice – Proper application of ice should be employed to prevent skin damage from cold temperatures. The ice pack should be wrapped in a thin cloth, and applied to the skin for no more than 15 minutes. The ice should then be removed for 15 minutes.
- Compression – Compression is best achieved by gently wrapping the affected area with an elastic ACE bandage. Throbbing of the injured body part after wrapping indicates the wrap is too tight. The ACE bandage should be loosened until the throbbing sensation resolves.
- Elevation – In order to be effective, the injured extremity should be elevated above the level of the heart. This degree of elevation will maximize the blood “drainage” from the extremity, and minimize swelling.
As always, any injury should be checked by a physician, for complete diagnosis and treatment.
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