Sprain and Strain RICE
Initial management of soft tissue injuries
Step by Step
Rest: stop the activity and avoid putting weight on the injured joint at first. Ice: a cold pack wrapped in a cloth, never directly on the skin, for up to 20 minutes at a time, repeated every few hours in the first few days. Compression: an elastic bandage that is snug but does not cause numbness or tingling. Elevation: raise the injured area when resting. Gentle movement is usually encouraged as pain allows after the first couple of days. Seek medical care for obvious deformity, inability to bear weight, numbness, severe pain, or suspected fracture. Newer approaches such as POLICE emphasise protection and optimal loading rather than total rest.
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