|
Call
your doctor if:
- You suspect a serious
injury. If in doubt, call your doctor.
- You cannot move
the injured area. Or there is immediate, severe swelling. These may
be signs of a broken bone.
| What R.I.C.E.
stands for: |
What
to do: |
|
Rest
(restrict movement)
|
- Stop doing
the activity.
- Rest for
a few days. This will stop excess bleeding and promote healing.
- Sometimes
splints, tapes, or bandages are necessary.
|
| Ice |
- Apply ice
or cold compresses for the first 24 to 36 hours after the injury.
This reduces pain, bleeding and swelling.
- Schedule:
10 minutes on, 10 minutes off.
- Always wrap
ice or compresses in an absorbent towel or cloth. Do not apply
directly or wrapped in plastic. That can cause frostbite and more
injury.
|
Compression
(pressure)
|
- Apply pressure
by wrapping the injury with an elastic bandage. This helps to
reduce swelling a blood flow to the area.
- The bandage
should be tight enough to reduce blood flow but not cut it off
completely.
- Loosen the
bandage if your toes or fingers begin to feel numb or lose their
color.
|
| Elevation |
- Lift the
injured area above heart level. Keep it elevated whenever possible,
not just during icing.
- This helps
reduce internal bleeding and pooling of blood in the area that
can cause pain and throbbing.
|
Revised
from Lifestyle Balance Handout: Keep It Safe
|
