Basic injury treatment R.I.C.E.S
Rest- If you injury yourself in anyway don't continue your activity, if you are in pain it's your body's way of telling you to stop. If you continue on you increase the blood flow to the area and therefore increase the swelling and pain with increased risk of further injury.
Ice - Apply ice to injured site as soon as possible, use a Cool pack or frozen veg (ice is better at cooling) place ice in bag or towel to avoid ice bums or cover skin in oil. Keep ice pack on affected area for approx 10 minutes then remove the ice and allow area to warm slightly before reapplying in 5-minute periods on and off. The purpose of the ice is to restrict the blood flow to the area to prevent swelling. If the ice is left on for extended periods the tissues will go into a hypothermal state and blood flow to the area will increase negating the effect of the ice.
Ice should be applied as long as there is heat and swelling in the affected areas (usually first 3 days post injury) it should be done as often as required.
Compression - Is a vital part of the process and should be applied along with or straight after the ice, to purpose is to reduce the swelling and therefore reduce the pain. A compression bandage or tuba grip should be used (Only one layer is required). Note it is important to reduce swelling but not eliminate it as it contains vital nutrients to aid repair of the injury site.
Elevation - Due to the forces of gravity swelling will accumulate at the base of the injury, so by elevating the injured limb it will reduce the swelling and accumulation of oedema in the area.
Stabilisation - To reduce to risk of further injury to the area it is important to stabilise to affected limb.
Note- depending on the severity of the injury, this process should be used for approximately 2-3 days. You should then proceed to the M.I.C.E.S process, which is the same as above with the M representing Mobilisation and very gentle stretching.
Heat treatments can be used after 2-3 days if the swelling has reduced the heat will help to relax the muscles and encourage blood circulation to the injured area. They can be used immediately to reduce muscle spasms and general muscle tightness but not if injury is suspected.
Remember you can always contact Steve for advice.
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