Safety Tips
Last Updated: Friday, May 26th, 2000

You Can't R.I.C.E. Without The Ice


"You'll get back to playing again much quicker if you give immediate attention to any stiffness, soreness or swelling caused by a sports injury."
R.I.C.E. the acronym for Rest, Ice, Compression and Elevation is a good way to remember the four steps for immediate injury care and management.

REST
Limit movement of the injured muscle, tendon or limb. And never play hurt, it's not in your best interest.

ICE
Apply ice immediately after the injury for 10-15 minutes at half hour intervals. Ice stops the swelling and reduces pain. Continue using ice for the first seventy-two hours (3 days) following an injury.

COMPRESSION
Applying pressure to the injured area. Elastic bandages work well, but make sure the pressure shouldn't cause pain or cut off the blood flow. When using ice, wrap the skin first, apply the ice pack, then continue to wrap over the ice to achieve compression.

ELEVATION
Especially with bleeding, elevation is crucial to reducing swelling and blood loss. Raise the injured area above the heart level so that the blood flows downward. If an injury occurs below the heart, lay down and prop feet up so the heart is lower than the injury.




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