How to deal with Acute Injuries
Sprains, Bruises, and Sports Injuries
When you experience a sprain, bruise, or any soft tissue or joints injury during activities or sports, use the P.R.I.C.E. or R.I.C.E principle immediately if conditions allow. This can greatly reduce damage and speed up recovery.
PRICE stands for: Protection, Rest, Ice, Compression and Elevation whilst RICE stands for Rest, Ice, Compression and Elevation.
Protection
- Protect the injured area right away. Use crutches or protective gear to avoid further strain.
- If there’s an open wound, apply immediate pressure to stop bleeding.
Rest
- Stop all physical activity immediately after a sprain, fall, or blow.
- Avoid putting weight on the injured limb to prevent worsening the injury.
Ice (Cold Compress)
- Apply a cold compress using ice pellets or small ice cubes in a plastic bag. Never place ice directly on skin — wrap it with a cloth to avoid frostbite.
- Apply for 10–15 minutes at a time. If the injury is more serious, repeat once every hour or when pain resurfaces.
- Cold helps constrict blood vessels, reduce internal bleeding, swelling, and pain.
- You may also apply Wei’s Ling Lam Ointment or Balm to the affected area before bandaging for added relief.
Compression (Pressure Bandaging)
- Secure the ice pack with a bandage during icing.
- After removing the ice, re-wrap the injured area with a bandage to stabilize it and prevent unnecessary movement.
- If you are using Ling Lam Tit Tar liniments, lightly apply it before bandaging for enhanced healing benefits.
Elevation
- Whenever possible, keep the injured part raised above heart level.
- This helps drain excess fluid and reduce swelling.
⚠️ Don’t Tough It Out!
If you’ve sprained your ankle or knee or any parts of your joints, do not try to keep walking or playing through the pain. This can double your recovery time and lead to long-term complications.
Even if the pain feels mild at first, untreated sprains can swell and worsen overnight, leading to longer recovery periods.
Remember that you need to use own judgement about which parts of it to use and in which order. Not all parts of it are relevant to all injuries. For instance, you would not attempt to ice or elevate a severed artery – instead, you’d apply direct pressure to the wound and call an ambulance. But for minor sports injuries like sprains and strains, P.R.I.C.E. or R.I.C.E is a very useful protocol to know.
As the saying goes, “Illness starts shallow — treat it early.”
Timely care saves time, pain, and trouble later.
Whenever possible, apply the P.R.I.C.E. or R.I.C.E method immediately, and seek medical attention or visit a qualified practitioner like us at Ling Lam Tit Tar for proper evaluation and follow-up.
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