Injury Care

When you first get injured, remember to PRICER!

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As soon as possible after an injury, contact your athletic trainer and begin using PRICE— Protection, Rest, Ice, Compression, and Elevation. This will help relieve pain and swelling, while also promoting a better healing environment. You should apply the PRICE method for 48 hours, or as recommended by your athletic trainer.

PROTECTION

Protect the injured area the best you can until you can be evaluated. This may include an Ace wrap, taping or bracing.

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.

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 20 minutes several times a day. If using a chemical ice pack, put a towel between your skin and the ice pack to avoid skin irritation. Allow the skin temperature to return to normal before icing again (40 to 60 minutes). Use an ice pack that conforms to the body part after being iced, a bag of frozen peas or a basic baggie of ice works best.

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 and it should be loosened immediately. Consult your athletic trainer 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. While applying ice, use pillows to help add elevation to the injured area.

REFER

If you suffer from an acute sports injury, it is critical to seek help from a local sports injury professional for an appropriate plan of care. A doctor or physical therapist can help you get on the right road to recovery. To find a physical therapist near you, visit our website at www.therapeuticassociates.com