Sports Injury Management By Dr Gaurav Gupta
Know-how: The R.I.C.E.R. Rule
Whether it’s a sprain or a twist, applying R.I.C.E.R. will help as a first aid measure.
The R.I.C.E.R. rule (Rest, Ice, Compression, Elevation, Referral) will help with sprains, minor bruises, muscle soreness, and painful movement.
What it is: R.I.C.E.R. is the golden standard and recommended formula for recovering from injury.
What it does: It prevents further injury to the damaged body part, immediately after the injury. If applied right away and correctly, R.I.C.E.R. can help to greatly reduce the recovery time.
Act fast: The most important time frame in treating acute sports injuries is in the first 24-48 hours after they have occurred. Soft tissue damage happens, for example, when a muscle tears, or blood vessels rupture which will lead to the injured body part beginning to swell. The increase in blood volume in the area can lead to more swelling and oedema, which should be prevented.
R.I.C.E.R. step by step:
R.I.C.E.R. works so well because each component functions to help limit swelling and decrease injury pain.
Rest. Rest is the first line of action for any sports injury. It prevents from hurting or damaging the joint or injured body part further. Avoid movement as much as possible to limit further injury. This does not only refer to resting immediately from activity after the injury, but also for a period of time following it. Talk to your doctor or physiotherapist about the recommended time frame.
Ice. Cooling the tissue can help reduce pain, swelling and internal bleeding. You can conveniently cool the injured body part using a cold Elastoplast Sport Hot/Cold Pack or Elastoplast Sport Cold Spray. Do not apply the cold pack directly to the skin, especially if the skin is grazed (also, do not use the spray in that case), but wrap it into a towel and place it onto the injured area. Leave it in place for approximately 15-20 minutes, not more. Then reapply it after a few hours.
Compression. Wearing a stabilising brace, tape or bandage will prevent additional swelling. Make sure that the bandage is not too tight.
Elastoplast’s Crepe Bandage can provide support following strains and sprains, with light compression to reduce swelling.
Always read the label. Use only as directed. If symptoms persist contact your healthcare practitioner
Elevation. Elevating the injured body part, i.e. with a pillow, will help to reduce bleeding and swelling, as gravity will help to draw the fluid away from the injured area. Decreasing the swelling can also decrease pain. In lower limb injuries, you should try to keep the ankle above the level of the hip. Upper limb injuries can be elevated by use of a pillow or sling. For the first 48 hours try to elevate the injured limb for as long as possible.
Referral. This stands for consulting your Dr Gaurav Gupta. Only a specialist can make a precise diagnosis and arrange for ongoing care and treatment.