If you have suffered an injury during sport or other physical activity, or simply hurt yourself in a fall at home, it is vital that you take immediate action as this will make a considerable difference to the rehabilitation period. An acute injury will usually involve localised internal bleeding and the first step is to minimise the consequences.
The acronym RICE is commonly used to outline the most effective procedure for muscular injuries:
REST - Stop training/playing (where practicable). Continuing with an injury will force more blood to the injury site and sustain bleeding; a more severe injury will usually result.
ICE - Ice, ice and more ice! Cryotherapy is essential in the early stages of injury rehabilitation, ie the first 48-72 hours. Do not use any hot packs or heat rubs at this stage. The cold ice will help stop the bleeding, reduce swelling and so help reduce pain. Take care not to put the ice directly on the skin to avoid ice burn - ideally, use crushed ice in a plastic bag and wrap the bag with a wet cloth before placing on the skin. Keep the ice bag in place for 10-15 mins at a time, repeated several times per day.
COMPRESSION - The use of a compression bandage or tubi-grip will assist with reducing bleeding and swelling. This is best applied by a therapist or medical personnel as a bandage that is too tight may restrict circulation and be counter-productive.
ELEVATION - Where possible, elevate the affected limb above the level of the heart. The force of gravity will be of great benefit in reducing swelling to the injury site.
If necessary, anti-inflammatory drugs (NSAIDS) such as Ibuprofen or Voltaren can be taken to further assist with the RICE method; however, be sure to consult a Pharmacist or your GP is you are taking any other medication.