R I C E R…..or P R I C E R
FOR MANAGEMENT OF SOFT TISSUE INJURIES
The ACRONYM known as RICER = Rest –Ice- Compression- Elevation- Referral or PRICER (P= Protection).Should be referred to as “CPRIER “as Compression is the most important measure, particularly for stopping bleeding, tissue fluid leakage and inflammation.
R = Rest the injury until you have been given the all clear by your AHP or Doctor
I = Ice - Ice the Injury limiting ‘Direct’ contact with the skin by placing a tea towel or cling wrap in between the Ice and the skin. This limits and reduces the risk of ‘Ice Burn’ to the skin. There is NO set rule for the amount of time you should leave the Ice on the injury. However…. Superficial injuries… like an Achilles Tendon need only 10 minutes cooling at a time..Approximately every 2 to 4 hours, depending on the injury and the patient. Deeper injuries like a Corked thigh will need at least 20 minutes cooling, because it takes longer for the cooling effect to reach that depth. If the Iced area becomes too cold, particularly for younger children, take the Ice off and rest the area for twice as long as you had the Ice on. So if you have the Ice on for 1 minute then leave it off for 2 minutes before putting it back on. Sensitive areas such as “Kidneys” etc should be monitored closely when Ice is being applied. So you do not increase the risk of further issues, such as a ‘Chill’ in the kidneys.
C= Compression – Compression should be applied as soon as possible after an injury has occurred. An elastic bandage does the best: crepe bandages stretch and are ineffective after first use. So keep an ELASTIC bandage handy in the cupboard at home. Compression should be maintained during and after the ice is applied.
E= Elevation- Elevate the injury where possible whilst Icing it.( i.e. Place your leg/foot on a ‘foot stool’ whilst sitting, your arm on the ‘arm rest’ of the lounge etc)
R= Referral – A Referral to an Allied Health Professional (AHP) Most commonly, your local GP/Family Doctor or Emergency ward of your local hospital. They will make the proper assessments and diagnosis and then refer the patient onto the appropriate AHP for further treatment if required.
FOR MANAGEMENT OF SOFT TISSUE INJURIES
The ACRONYM known as RICER = Rest –Ice- Compression- Elevation- Referral or PRICER (P= Protection).Should be referred to as “CPRIER “as Compression is the most important measure, particularly for stopping bleeding, tissue fluid leakage and inflammation.
R = Rest the injury until you have been given the all clear by your AHP or Doctor
I = Ice - Ice the Injury limiting ‘Direct’ contact with the skin by placing a tea towel or cling wrap in between the Ice and the skin. This limits and reduces the risk of ‘Ice Burn’ to the skin. There is NO set rule for the amount of time you should leave the Ice on the injury. However…. Superficial injuries… like an Achilles Tendon need only 10 minutes cooling at a time..Approximately every 2 to 4 hours, depending on the injury and the patient. Deeper injuries like a Corked thigh will need at least 20 minutes cooling, because it takes longer for the cooling effect to reach that depth. If the Iced area becomes too cold, particularly for younger children, take the Ice off and rest the area for twice as long as you had the Ice on. So if you have the Ice on for 1 minute then leave it off for 2 minutes before putting it back on. Sensitive areas such as “Kidneys” etc should be monitored closely when Ice is being applied. So you do not increase the risk of further issues, such as a ‘Chill’ in the kidneys.
C= Compression – Compression should be applied as soon as possible after an injury has occurred. An elastic bandage does the best: crepe bandages stretch and are ineffective after first use. So keep an ELASTIC bandage handy in the cupboard at home. Compression should be maintained during and after the ice is applied.
E= Elevation- Elevate the injury where possible whilst Icing it.( i.e. Place your leg/foot on a ‘foot stool’ whilst sitting, your arm on the ‘arm rest’ of the lounge etc)
R= Referral – A Referral to an Allied Health Professional (AHP) Most commonly, your local GP/Family Doctor or Emergency ward of your local hospital. They will make the proper assessments and diagnosis and then refer the patient onto the appropriate AHP for further treatment if required.
Continued........................
Treatment / Management of Corks:
1. Ice and Gentle stretch at the same time.
2. NO Hydrotherapy (pool – recovery sessions)
3. No Immediate Massage!!!
Minor Corks: If you have followed the correct recovery procedure….Should be able to return to training on the Monday or Tuesday
AVOID THE FOLLOWING DURING THE INFLAMMATORY PERIOD
1. Heat ( NO Dencorub, Metsal or similar)
2. Alcohol (NO consuming Alcoholic beverages)
3. Rubbing and or massage (NO, NO, NO……….)
READ THIS….These factors can aggravate the inflammatory process. Heat and alcohol cause INCREASED blood flow to the site of the injury, which increases the inflammation. The inappropriate rubbing and massage of an injured muscle can result in the formation of calcium in the muscles and substantially restricted movement.
1. Ice and Gentle stretch at the same time.
2. NO Hydrotherapy (pool – recovery sessions)
3. No Immediate Massage!!!
Minor Corks: If you have followed the correct recovery procedure….Should be able to return to training on the Monday or Tuesday
AVOID THE FOLLOWING DURING THE INFLAMMATORY PERIOD
1. Heat ( NO Dencorub, Metsal or similar)
2. Alcohol (NO consuming Alcoholic beverages)
3. Rubbing and or massage (NO, NO, NO……….)
READ THIS….These factors can aggravate the inflammatory process. Heat and alcohol cause INCREASED blood flow to the site of the injury, which increases the inflammation. The inappropriate rubbing and massage of an injured muscle can result in the formation of calcium in the muscles and substantially restricted movement.
Reduce the risk of injury and increase performance
Adequate warm up and stretching prior to undertaking /participating in any type of physical activity is recommended. Be that direct physical contact sports such as Rugby League, union, AFL etc or non direct physical contact sports such as Tennis & Golf etc. You should perform some Dynamic stretching << (Reduces the risk of injury and promotes performance) BEFORE the activity and Static stretching <<(Promotes/supports recovery ) on COMPLETION of the activity. Gavin can personalize a Flexibility program to suit your needs.
"Stretch 2 Win"
For further information on any of the Information/advice on the previous page or other, come and see me ‘Gavin ‘I will be more than willing to assist you with your Questions and Enquiries. 0404 636 446
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