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What to do after an Injury?
Health Tips from John Muir Health
Injury prevention is critical, but when minor injuries occur, they can be treat with the "RICE" (see below). If you are unsure if the injury is minor, consult a medical specialist. Call 911 for life threatening injuries.
RICE
R = REST
Resting an injured area is necessary to allow the body time to heal. The period of rest required will vary depending on the severity of the injury (e.g. days to weeks).
I = ICE
Ice applied promptly to an injury can slow
down or minimize inflammation.
Note: Use an ice bag for 15-20 minutes or massagen with ice for 7-10 minutes at a time. Heat should only be applied after you are sure that the bleeding and swelling has stopped completely.
C = COMPRESSION
Compression is the application of a Ace Bandage or similar item around the injured area. This helps to control swelling and provide mild support.
Note: Any wrap should be applied carefully. Too tight a bandage could constrict or interrupt vital circulation to the area. If skin color changes or numbness if felt, remove wrap immediately.
E = Elevation
Raise the injured area above the level of the heart as much as possible to decrease swelling.
To prevent injuries, athletes should:
- Be in proper physical condition.
- Warm up and stretch before participating in sports or exercise.
- Wear properly fitting shoes, and replace athletic shoes as soon as the tread wears out or the heel wears down.
- Nourish their muscles by eating a well-balanced diet.
- Use appropriate protective equipment and be sure it fits properly.
- Maintain hydration.
- Maintain a healthy weight.
- Avoid exercising or playing sports when tired or in pain.