Brian Porter MHFST

Sports Therapist

P.R.I.C.E.D

The quicker an injury is treated the greater the chance of a speedy full recovery. Treatment should start immediately where possible and certainly within 24 hours.

Fast action limits damage: Think P R I C E D

PROTECT.

To allow any injury to heal properly it must be protected from further damage. This may involve immobilising the injured part or simply stopping people from touching it. If you are in any doubt, DO NOT MOVE the injured part until medical help arrives.

This will prevent further damage to the injured part. The injury should be supported using splints, bandages or plaster cast. Rest completely for 48 hours after injury and do not put weight on the injured part. Crutches can be used to aid mobility of people with injured legs. A sling should be applied to support an injured arm. 

Rest also forms an important part of training and should be incorporated into any training schedule.

 This can be in the form of complete rest from exercise or active rest, (exercising muscle groups other than those in your main activity. For example, a runner may swim on his/her rest day. This form of exercise can also help those recovering from injury to maintain muscle tone and aerobic capacity.

Ice should be applied over the injured area as soon as possible after injury to reduce the metabolic rate and oxygen requirements of the cells in the surrounding area. These cells would otherwise die, causing secondary injury. The cold also reduces the internal bleeding and swelling.

Care must be taken when applying ice. The ice should not be placed in direct contact with the skin but covered by a cloth to prevent cold burns. If the area is being massaged with ice, oil should be applied to the skin. In the initial stages of injury (usually the first 48 to 72 hours), ice should be applied every 2 – 3 hours, reducing to 3 times a day as healing progresses and swelling subsides.

Ice should be applied for at least 10 – 15 minutes, increasing to 30 minutes, unless the skin is sensitive and the area feels uncomfortable, in which case, remove the ice for a minute, then re-apply. The skin should turn colour: pink for pale skin, darker for dark skin.

Heat should never be used in the acute (the first 48 hours) stages of injury as it increases metabolic rate, increases the blood flow and causes swelling. Heat may be used after healing has taken place and bruising has turned yellow. Massage can be introduced at this stage to further promote healing and remove scar tissue

There are various ways to apply ice:

1. Stroke oiled skin with an ice cube, keeping the ice moving over the area slowly.

2. Ice cubes can be shattered and placed in a towel, which is wrapped around the injury, over a tea towel.

3. Freezer packs or frozen food such as peas can be used. These should be wrapped in a towel. They are very effective as they mould to the shape of the limb and can be re-frozen for future use.

4. Ankle or wrist injuries can be immersed in iced water in a bucket. The part is immersed and held for as long as is tolerable, removed for a few minutes then re-immersed.

Maintain compression to the area whilst ice is applied. Do not enclose the whole of a joint to prevent super-cooling of the blood in the joint.

This means applying pressure to the affected area, which helps to limit the bleeding into the tissues. Elasticated tubular or crepe bandage may be used. Additional pressure can be applied if a layer of cotton wool is applied to area before bandaging. Non – elasticated bandages are not used as the strapping needs to stretch to allow for swelling.

Bandages must not be too tight as it will restrict circulation. If swelling increases, the pressure increases and causes further damage. The swelling and colour of skin beyond the strapping should be checked. White/grey skin and blue nails indicate the strapping is too tight and needs to be released.

The injured art should be supported in elevation whenever possible. Gravity will then assist the drainage of any fluid away from the area. This helps to reduce the pressure and pain within and around the tissues.

Accurate diagnosis is crucial for maximum recovery. Medical advice should be sought as quickly as possible if there is any doubt about the injury and is essential for the following:

Head injuries. Headache, nausea, vomiting, dizziness, following head injuries. Pains in the neck or symptoms down the arms such as tingling or numbness. Pains in the back and down the legs, or numbness. Breathing difficulties or chest pains. Fracture, or suspected fracture. Dislocation of a joint, or severe injury to a joint or ligament. Profuse bleeding and deep or large wounds. Severe muscle and tendon injuries. Abdominal or groin pain. Eye injuries.

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Brian Porter MHFST
Sports Therapist
Tel: 01772 679632
Mobile: 07759 829513
Email: brianporter@btinternet.com

Send mail to brianporter@btinternet.com with questions or comments about this web site.
Copyright © 2002 Brian Porter MHFST
Last modified: October 07, 2002