Cliff Gudgeon LSSM (Dip), MSMA, MISRM

Injury advice

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RICE - Rest, Ice, Compression, Elevation

Rest
For an injury to heal, it needs to be immobilized for the first 2-3 days.   Using the injured "part" too early can increase haemorrhaging, cause further damage  and prolong recovery.   Wraps, tape, splints, casts, canes and crutches can all help keep an injury immobilized.

Ice
Ice decreases swelling, bleeding, spasm, pain and inflammation and should be applied immediately and up to 72 hours after injury.

Ice can be applied for 10-30 minutes depending on the amount of fat between the skin and the injured area .  Brief applications until numbness is achieved are effective for conditions such as tendonitis, bursitis or ligament sprains.  Longer durations are necessary for muscle strains.  It is important not to ice an area for too long (reddening of the skin) as this can cause tissue damage.

Depending on the severity of the injury, ice can be applied every one to two hours.

Compression
Immediate compression is important.  Direct external pressure applied to the injured area will help decrease haemorrhaging and bleeding.  Compression can also be applied during icing.   An elastic wrap can be wrapped around the affected limb, securing the ice pack.    Compression should be removed at night and the affected area elevated above the heart.

Elevation
Elevation helps reduce internal bleeding and swelling.  The injured area should be elevated above the level of the heart. This will decrease the bleeding, facilitate venous return, and prevent the pooling of fluids in the injured area. This is especially important at night when the body processes slow down.

Sports Massage is particularly effective two days after the injury occurred.

 

  

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  Cliff can be contacted by phone on 07774 607290 or by email info@gudgeon.co.uk