Injured? Remember to PRICE!

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As soon as possible after an injury, such as a sprained ankle or strained muscle, you can relieve pain and swelling with PRICE—Protection, Rest, Ice, Compression, and Elevation. This will also help promote healing. You should apply the PRICE method for 48 hours. If after 48 hours the pain and swelling have not decreased, consult your medical doctor or physical therapist as a more serious injury may have occurred. Physical therapists are musculoskeletal experts making them an excellent first choice.

PROTECTION

Protect the injured area the best you can until you can evaluate by using an elastic bandage (Ace wrap), sports tape or an air cast if available.

REST

Rest the injured or sore area. If you are able, stop or take a break from the activity that is causing your pain or soreness. If you are not at a location where you can take a break, change the activity you are doing, such as walking instead of running. You should refrain from any activity causing pain for 48 hours.

ICE

Ice is the best treatment for injuries when they first occur because it can reduce swelling and pain. Ice causes the blood vessels to narrow which limits bleeding at the injury site. Apply ice to the affected area for 10 to 15 minutes at a time several times a day (putting a towel between your skin and the ice instead of directly on your skin is recommended). Icing longer than 20 minutes can actually have the opposite effect as the body starts to compensate for the cold. Allow the skin temperature to return to normal before icing again. You can use an ice pack that conforms to the body part being iced, a bag of frozen peas or a basic bag of ice.

COMPRESSION

Adding compression through wrapping the injured area with an elastic bandage (such as an Ace wrap), will help decrease swelling. If you feel an increase in pain, numbness, tingling, swelling, or coolness below the elastic bandage, you may have it wrapped too tight so it should be loosened. You can consult a physical therapist on the best way to use a compression wrap.

ELEVATION

Swelling and soreness is common in injuries. To help decrease swelling, elevate the injured or sore area at or above the level of your heart. You can use pillows to help add elevation to the injured area when you are sitting or lying down while you apply ice.