Physical Education · Ch 5 — Physical Fitness, Wellness and Lifestyle
P.R.I.C.E.
P.R.I.C.E.
The traditional protocol for dealing with a sports injury, R.I.C.E., has now been modified to P.R.I.C.E. by adding the word Protection to Rest, Ice, Compression and Elevation. Protecting the injured area from further damage is crucial to healing. The method is used for a soft-tissue injury - most often a sprain (an overstretched or torn ligament) or a strain (an overstretched or torn muscle or tendon) - and is applied in order.
P - Protection
Protect the affected area from further injury by limiting or avoiding weight-bearing - using crutches, a cane or hiking poles - or by partially immobilising it with a sling, splint or brace.
R - Rest
Stop using the injured part and discontinue the activity. Continuing could cause further injury, delay healing, increase pain and stimulate bleeding. Use crutches to avoid bearing weight on a leg, knee, ankle or foot injury, and a splint for an injury of the arm, elbow, wrist or hand.
I - Ice
Applying ice contracts the blood vessels, which helps stop internal bleeding from injured capillaries and reduces swelling, hastening healing.
Precautions for ice: keep a damp or dry cloth between the skin and the ice pack; do not apply ice for longer than 15 to 20 minutes at a time; apply it every hour for 10 to 20 minutes, for as long as pain or inflammation persists.
C - Compression
A firm wrap reduces swelling and decreases the seeping of fluid into the injured area. Use an elasticised bandage, a compression sleeve or cloth, and wrap the injured part firmly - ideally over the ice.
Precaution for compression: do not impair the blood supply. A bandage that is too tight may cause more swelling - loosen it if it gets too tight.