The R.I.C.E procedure should be followed in the 24-48 hours immediately after a sporting injury. Your recovery time following injury can be greatly reduced by following this advice. When a muscle, tendon or ligament is damaged blood vessels are torn, blood and fluid accumulate in your tissues and swelling occurs. Increased pressure due to swelling deprives the surrounding tissues of nutrients and can cause further cell death. The R.I.C.E procedure limits excessive bleeding and therefore reduces unneccessary tissue damage. The letters R.I.C.E stand for
- R-Rest
- I-Ice
- C-Compression
- E-Elevation
Rest
An injury invovles overstretching and tearing of the muscles, tendons or ligaments. Continuing to exercise immediately following and injury will lead to further damage and increased recovery time. Don’t be tempted to try and run an injury off. Think damage limitation.
Ice
Ice therapy applied immediately following an injury functions in a number of ways to limit the damage, it;
- Reduces excessive muscle spasm
- Reduces pain
- Decreases rate of cell death by reducing the rate of metabolism.
- Reduces bleeding by causing blood vessels to shink (vasoconstrict), thus reducing swelling
Method
It is important to get good contact between and ice pack and the injured area so either use:
- A bag filled with crushed ice
- A pack of frozen peas
- A bag filled with ice and a small amount of water
The ice pack should be wrapped in a thin material (thin towel, tea towel) to ensure there is no direct contact between the ice and the skin. The pack applied for 10 minutes on, 10 minutes off. For further details on ice therapy click here.
Compression
Compression should be utilised for between 24 and 48 hours following injury. Compression narrows blood vessels and therefore prevents excessive swelling. Excesive swelling can significantly affect the funtion of the affected joint. Compression can be applied in a number of ways.
- The most efficient method is to use an elasticized tube like “compression bandage” that fits on the affected limb. These bandages are easy to apply and provide sufficient pressure to limit excess bleeding
- A normal bandage can be utilised but it is important not to over-tighten the bandage. If the limb becomes discoloured or cold beyond the bandage loosen it immediately. This indicates excessive pressure that is restricting blood flow and can potentially cause tissue death. Begin wrapping the bandage below the site of injury and ensure that each layer overlaps the next.
- Compression and ice can be combined by placing the ice pack beneath the compression bandage. Again ensure that the ice is applied for no longer than 10 minutes at a time, that there is no direct contact between the ice and the skin and that the bandage is not too tight.
Elevation
Elevating the injured limb helps drain fluid away from the site of injury due to the force of gravity. This decreases swelling and can reduce the pain due to excessive edema. Upper limb injuries should be elevated above the level of the heart. Lower limb injurires should be elevated above the the height of the hip. Elevation should be employed as much as possible in the first 48 hours after injury.















