remember the acronym PRICE Prevention is always better than cure but once a soft tissue injury has occurred, there are certain steps to take that have proved more effective than others. If you remember the acronym PRICE, you’ll be taking the right steps to get back on track. Use the PRICE regime immediately after the injury and continue for three to five days post-injury. P is for PROTECTION – the first and most important factor is protection. Protect the injury by stopping whatever sporting activity you are doing. It may seem obvious but the desire to play/run on is very strong so you need to be brave and stop. Depending on the type of injury, you may need some padding or splints to protect the area or get some crutches so that you aren’t weight-bearing on an injured knee or ankle for a few days. Make sure the form of protection you chose to use is not too tight and can accommodate the swelling that will occur post-injury.
R is for REST – now I know how all you runners struggle with the concept of rest and you are always dying to get back on with your sport but you do need to be careful. The muscles are repairing themselves and it is important not to interfere with this healing process. You can gently move the injured area within the limits of pain but nothing too major as it is important not to put too much stress on the injured area. Isometric exercises (a special type of strength training in which the joint angle and muscle length do not change during muscle contraction) will help prevent muscle wasting whilst you are resting. Consult a sports injury specialist to get some suitable exercises that you can do as part of the PRICE regime.
I is for ICE – ice helps to constrict the blood vessels which will limit bleeding, reduces the accumulation of scar tissue and provides some pain relief. Use an ice pack or something mouldable like a pack of frozen peas. Remember to wrap the ice pack/peas in a cloth before applying to the skin so as to avoid causing an ice burn. Apply the ice for 10 to 20 mins every two to three hours. If you are using something out of the freezer to ease your injury, make sure you mark the product you are using. The food will be frozen, defrosted and re-frozen several times so if you attempt to eat the contents after all that, you will be pretty sick. Best avoided!!!
C is for Compression – compressing the injured area helps to reduce the swelling. Compression can be applied by using a tubigrip or neoprene support or you can put on a cohesive or crepe bandage. Squeeze the fingernails/toenails after the bandage or support is in place to check that it is not too tight. The nail should go white when squeezed and then return to pink when the pressure is released. The fingers/toes should also be a normal colour and not white or mottled in appearance. If you experience pins and needles or loss of feeling, the bandage or support is too tight and must be loosened. Also remember to remove the bandage or support before going to sleep.
E is for Elevation – raising the injured area above the level of the heart will help reduce the flow of blood to the area and also reduce the swelling. Elevation lowers the blood pressure and encourages fluid drainage through the lymphatic system.
HelenD @ Sporting Angels
Sporting Angels provide Sports Massage, Sports Injuries, Rehab Programmes and Post-Injury Return to Running Groups
email. [email protected] is for PROTECTION – the first and most important factor is protection. Protect the injury by stopping whatever sporting activity you are doing. It may seem obvious but the desire to play/run on is very strong so you need to be brave and stop. Depending on the type of injury, you may need some padding or splints to protect the area or get some crutches so that you aren’t weight-bearing on an injured knee or ankle for a few days. Make sure the form of protection you chose to use is not too tight and can accommodate the swelling that will occur post-injury.
R is for REST – now I know how all you runners struggle with the concept of rest and you are always dying to get back on with your sport but you do need to be careful. The muscles are repairing themselves and it is important not to interfere with this healing process. You can gently move the injured area within the limits of pain but nothing too major as it is important not to put too much stress on the injured area. Isometric exercises (a special type of strength training in which the joint angle and muscle length do not change during muscle contraction) will help prevent muscle wasting whilst you are resting. Consult a sports injury specialist to get some suitable exercises that you can do as part of the PRICE regime.
I is for ICE – ice helps to constrict the blood vessels which will limit bleeding, reduces the accumulation of scar tissue and provides some pain relief. Use an ice pack or something mouldable like a pack of frozen peas. Remember to wrap the ice pack/peas in a cloth before applying to the skin so as to avoid causing an ice burn. Apply the ice for 10 to 20 mins every two to three hours. If you are using something out of the freezer to ease your injury, make sure you mark the product you are using. The food will be frozen, defrosted and re-frozen several times so if you attempt to eat the contents after all that, you will be pretty sick. Best avoided!!!
C is for Compression – compressing the injured area helps to reduce the swelling. Compression can be applied by using a tubigrip or neoprene support or you can put on a cohesive or crepe bandage. Squeeze the fingernails/toenails after the bandage or support is in place to check that it is not too tight. The nail should go white when squeezed and then return to pink when the pressure is released. The fingers/toes should also be a normal colour and not white or mottled in appearance. If you experience pins and needles or loss of feeling, the bandage or support is too tight and must be loosened. Also remember to remove the bandage or support before going to sleep.
E is for Elevation – raising the injured area above the level of the heart will help reduce the flow of blood to the area and also reduce the swelling. Elevation lowers the blood pressure and encourages fluid drainage through the lymphatic system.
HelenD @ Sporting Angels
Sporting Angels provide Sports Massage, Sports Injuries, Rehab Programmes and Post-Injury Return to Running Groups
email. [email protected]
