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First Aid for Joint & Muscle Injuries



First Aid for Joint & Muscle Injuries

THE R.I.C.E. RECOVERY FORMULA
REST: when an injury occurs, immediately stop using the injured area.

ICE: apply to an injured joint or muscle reduces swelling and bleeding by slowing blood flow to the area.

COMPRESSION: wrapping or tapping the injured extremity reduces swelling and gives extra support to injured tissues. 

ELEVATION: keep the injured body part above the level of the heart slow blood flow to the area and reduces swelling.


APPLYING ICE PROPERLY
WHEN: Ice or gel packs are the first choice of care during the first 48-72 hours following the injury.

HOW: The application of ice directly to an injured or painful area of the body can be quite a shock at first. To avoid this, apply the ice pack as follows: Apple the ice or gel pack over a towel which will allow for a gradual cooling and more comfort. Place the towel under hot (but not scalding) running water, wring out excess water and place the towel on affected area. 

FREQUENCY: Each application of ice/gel packs should be 20-30 minutes, with 3-4 applications per day.

WARNINGS: Never apply ice for longer than 30 minutes at a time, and not at all if the injured party is suffering from any of the following: frostbite, areas of decreased sensation, Raynaud's disease, severe circulation problems, Rheumatoid or gouty arthritis, or a worst-case scenario such as coma. Also do not use chemical ice bags that require shaking or have to be struck to be activated. Shaking and striking these bags may result in leakage of the active chemicals. The chemicals are usually caustic and make result in burns or other injuries. 


APPLYING HEAT PROPERLY  

WHEN: Moist heat may be applied 48-72 hours after injury. Heat increases circulation by dilating blood vessels and letting more blood into the area.

HOW: Moist head provides more soothing relief than dry heat. Gel packs, hot towels, hot baths, hot showers, whirl pools, steam saunas, and most heating pads are examples of heat with moisture.


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