The Best Way to Manage a New Injury
In the clinical world, we refer to new injuries as “acute” injuries. These are injuries that occur suddenly and are usually associated with some sort of trauma (i.e., broken bone, ankle sprain, muscle strain, or bruise). Knowing how to manage a new injury when it first occurs is important, as it can be beneficial in speeding up the healing process.
For this reason, I am going to provide you with some simple steps to follow when having to deal with a new injury. The acronym P.R.I.C.E. is often used and is an easy way to remember these steps.
Protection – Protect the injured area from further damage. Do not put yourself in situations that may put you at risk for further injury. Although not recommended for long-term use, this can also mean wrapping a tensor bandage around an area to provide support when needed.
Rest – Allow the injury time to heal. Do not put any unnecessary strain on the injured area until given further advice by a health care practitioner like myself!
Ice – Ice should be applied as soon as possible. The 10-10-10 rule is best where you apply ice for 10 minutes, followed by 10 minutes off, then 10 minutes on again. I recommend continuing this on-off method until the ice pack is no longer cold. Ice works to reduce pain and slow down the inflammatory process.
Compression – Depending on the area of the injury, a tensor bandage may be advised. This helps to minimize swelling by preventing the buildup of fluid. The bandage should be firm, but not so tight that it interferes with circulation or causes pain.
Elevation – Whenever possible, raise the injured area above the level of the heart.
I hope this helps to provide you with the basics on how you can manage an acute injury yourself. That being said it is important to note that depending on the area of the injury, not all of these steps may apply. It is best to have your injuries assessed by a health care provider, to ensure the best steps for you and the specific injury you are dealing with!
