Principles of R.I.C.E.
If you suffer from an acute strain or sprain injury, immediate first aid should be to
control pain and swelling. Always remember the acronym R.I.C.E. for initial
management of musculoskeletal injuries. Using these immediate measures can limit
swelling, reduce pain and speed up the healing process.
The Inflammatory Phase of Healing
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Inflammation is the initial reaction of the body to an injury.
Inflammation is the first stage of the healing process.
Signs
• Swelling
• Warmth
• Redness
• Pain
• Loss of Function
REST
Once a body part is injured, the healing process begins.
Rest is important for two reasons:
• Protects the injured site from further injury.
• Gives the body energy to heal properly.
ICE
Ice should be used during the first 48-72 hours after an injury occurred or until the swelling
subsides. You should utilize ice every 2 to 4 hours for 15-20 minutes depending on the size
of the injury. Prolonged ice application can cause frostbite or tissue damage if left on for
too long.
Benefits of Ice:
• Decreases pain
• Limits Swelling
• Reduces muscle guarding
Some individuals may have an “allergy” to cold. If you notice any of these reactions,
remove the ice immediately.
• Red, raised, blotchy skin
• Numbness, tingling or burning
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MSD PREVENTION
Types of Ice Application
Ice Bag:
Place crushed ice in plastic bag.
Apply a towel over the injured area.
Apply ice bag for 15-20 minutes.
Ice Massage:
Fill paper or styro foam cup 2/3 full and freeze.
Peel edges and apply to injured area in a small circular motion for 5-7 minutes
until area becomes numb.
Compression
Compression helps limit and reduce swelling to the injured site. Compression
should allow for normal circulation to the area. Elastic wraps and neoprene
sleeves are the most commonly used forms of compression.
Always wrap above and below the
injured site. Rewrap or get a larger
sleeve if you notice any abnormal skin
discoloration or loss of feeling.
Elevation
Elevation reduces internal bleeding and the effects of gravity on blood pulling to the
injured site. The injured site should be elevated above heart level. You can use pillows
to prop it up.
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