The PRICE therapy technique for sporting injuries

Getting involved in sports can be great for your overall health. However, whether you’re having a kick around on the football pitch, testing your skills on the squash court or anything else, there is always a risk that you’ll suffer an injury.

If the damage caused is serious, you will need to seek official medical treatment. If it's a minor sprain or strain, you should be able to treat the injury at home using PRICE therapy.

What does PRICE mean?

PRICE stands for protection, rest, ice, compression and elevation:

• Protection - This involves shielding the affected area from further damage using suitable supports. Note that if you have an ankle injury, you should wear shoes that enclose and support your feet. Lace-ups are a good example.
• Rest - You should also stop the activity that caused the injury and rest the damaged muscle or joint. Try to avoid activity for the first 48 to 72 hours. If your injury is to your legs or feet, you might benefit from using crutches during this period.
• Ice - Also during the initial 48 to 72 hours following your injury, it helps to apply ice packs to the injured area every two to three hours during the day. Keep the packs on for 15 to 20 minutes at a time if possible. However, don’t be tempted to leave them on your injury while you’re asleep. Make sure ice never touches your skin directly as this could result in a cold burn.
• Compression - To limit any movement and swelling, use a compress or bandage. This should be fitted so that it’s snug around the affected area. It should not however be so tight that it restricts the flow of blood. Also, remove the bandage before you go to bed.
• Elevation - In addition, try to keep the injured area raised and supported on a pillow. This will help to minimise swelling. If your leg is affected, avoid having long periods of time when the limb is not raised.

What next?

More generally, it’s important to steer clear of baths, saunas and heat packs for the first 72 hours. Also, try not to consume alcohol as drinking can slow the healing process. Don’t be tempted to massage the area either. 

After engaging in PRICE therapy for the recommended period of time, stop using compression and try to move the affected area. If you find that your symptoms have got worse rather than better, it’s time to contact your doctor for advice and potentially treatment.

The right supplies

Knowing how to apply the PRICE technique is one thing, but to do it properly, you’ll require the right medical supplies. If you need to stock up on these products, just take a look around our website. We offer a host of supplies, including instant ice packs, first aid kits and bandages. By making sure you’re fully stocked up, you can feel confident that you’ll be able to deal with a range of sports injuries.