RICER regime and the management of acute injuries
One of the key things physiotherapists aim to do is prevent injuries from occurring. However, this is not always possible, especially when it comes to sport. Physio’s will therefore often concentrate on modifying the impact of the injury on the player after the initial incident occurs.
The RICER regime is usually the first step a physio takes in order to achieve this goal, and can be utilized by all individuals at home as well. It is relevant for all musculoskeletal injuries, such as strains and sprains, and is particularly important in the first 72 hours (3 days) post injury. It aims to minimize the inflammation, pain and swelling associated with injury and has been shown to significantly hasten healing and injury recovery.
So what is RICER and how do I implement it?
RICER is essentially an acronym that involves the following:
Rest: Rest from any activity that increases your pain. By resting the injured body part, you are aiming to decrease swelling and bleeding, as well as prevent any further damage from occurring. Rest may also involve the use of slings, crutches or braces to alleviate pressure on the affected body part.
Ice: The use of ice / cold packs is particularly important to help decrease swelling and inflammation, which are detrimental to the body’s recovery. Ice should be placed on the affected body part for 20 minutes at a time and repeated at least every 2 hours.
Compression: Use of compression bandages / taping / bracing will help decrease the amount of space available for fluid in the affected body part, thereby decreasing swelling. Remember to continue to check for changes in colour to the involved body part or the development of pins and needles / numbness, as this may indicate that the compressive device is too tight and needs to be loosened or removed.
Elevation: Keep the affected area of the body above the heart to help aid in fluid drainage and swelling minimization.
Referral: If you are still experiencing pain and / or difficulty with movement after the initial 72 hours, consult a health professional or come and see us at training / before or after your game.
If you suffer an injury, whether at training, during a game or at home, these are the initial steps you should take in the first 72 hours post injury. This is vital in order to achieve an optimal outcome and return you to the field ASAP. Often all of these steps can be implemented together (as outlined through the picture below), which helps to increase the efficiency and overall outcome of this regime.
Any questions make sure to ask us at training.
Meg J
