Taking Care of an Acute Sports Injury

Remember R * I * C * E (Rest, Ice, Compression & Elevation)

• REST: Rest means exactly that - REST. Do not overuse an injured area. During the first couple of days, it is extremely important to allow healing to begin. For a lower extremity injury, crutches are helpful to assist in weight bearing. In upper extremity injuries, a sling can help reduce stress to an area.

• ICE: An acute injury should always be iced immediately and continued until swelling has diminished. Ice is also used for pain management with an acute injury, with the positive effects lasting up to 4 hours.

  Ice application should last for 10 to 20 minutes depending on the area being treated and the individual's tolerance to cold.

  Never place ice directly on the skin. Place a thin towel or pillowcase between the ice and the skin. You can wet the towel or pillowcase for an increased effect if desired. Ice packs can be made of many varieties„ice in a bag, commercial ice packs, or frozen vegetables which will conform nicely to the injured area. Do not use ice on areas with compromised blood circulation.

• COMPRESSION: A light compression wrap should be applied to an injury to control swelling, especially on lower extremity injuries, when standing or walking. To apply wrap, begin at the point furthest away from the heart and progress inward. Wrap should be snug but not tight. Do not use wrap on areas of compromised blood circulation or if you have a history of blood clots, without your physician's approval.

• ELEVATION: Whenever possible, elevate the injured area, preferably above the level of the heart. This helps reduce swelling, reduce pain, and increase range of motion. Lower extremity injuries can be elevated on pillows or blankets, while a hand and wrist can be easily elevated in a sling.

Contact Southcoast SPORT

Get help quickly. Call the Sports Injury hotline at:
508-961-7656

Southcoast SPORT: Sports Performance & Orthopedic Rehabilitation Team