Sporting Injury? Follow the RICE protocol!

With a lot of us taking part in sport this time of year particularly skiing, running, football and rugby, all manor of sporting injuries may occur!

Some injuries can be I initially managed using the RICE protocol and it’s important to do this as soon as possible after injury.

Injuries such as sprains, strains, tendinitis, bursitis, RSI, blunt trauma, bruising can all be helped using RICE.

The NHS RICE guidelines are as follows -

  • Rest – avoid exercise and reduce your daily physical activity. Using crutches or a walking stick may help if you can't put weight on your ankle or knee. A sling may help if you've injured your shoulder.

  • Ice – apply an ice pack to the affected area for 15-20 minutes every two to three hours. A bag of frozen peas, or similar, will work well. Wrap the ice pack in a towel so that it doesn't directly touch your skin and cause an ice burn.

  • Compression – use elastic compression bandages during the day to limit swelling.

  • Elevation – keep the injured body part raised above the level of your heart whenever possible. This may also help reduce swelling.

If you need any further information about your injuries please don’t hesitate to give Bodyworx Health Clinic a call on 02380 019099.

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