R – Rest

How

･remove the athlete from the field

･rest from activity.

Moving the injured part:

･will increase the blood flow and bleeding to the injury site

･may cause the blood clot to dislodge, and begin bleeding again

･may cause more tissue damage.

I – Ice

Apply ice:

･directly over the injury and surrounding tissue

･for 10 to 20 minutes every 2 hours.

How

･ice in a wet towel or plastic bag

･frozen cup of water continuously moved over the area

･a commercial ice pack

･iced water in a bucket.

Why

･ice decreases swelling

･ice decreases pain.

Do not apply ice directly to the skin, always wrap in a wet towel or wet cloth to avoid ice burns.

C – Compression

How

･apply a firm, elastic, non-adhesive bandage

･if using an ice pack, the compression bandage is applied over the ice pack and above and below the injury site to hold it in place and provide compression

･even when you are not icing, the compression bandage should remain directly over the injury site, above and below

･release the compression prior to sleep.

Why

･reduces swelling and bleeding at the injury site.

E – Elevation

How

･raise the injured area above the level of the heart whenever possible.

Why

･elevation decreases bleeding, swelling and pain.

R – Referral 

How

･refer to an appropriate health care professional for definitive diagnosis and continuing management.