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First Aid for Specific Injuries.
✅ Sprains & Strains.
Apply R.I.C.E., avoid movement, and monitor for instability.
// *Important //
Do not allow anyone to tape your injury within the first 48 hours.
The ONLY time you should tape a sprain or strain immediately after injury is to get back in the game. Keep in mind—going back into any game after sustaining any injury is not advised, extremely dangerous, and could result in further/ more serious injury.
✅ Fractures.
Immobilize with a splint, avoid pressure, and seek medical help immediately.
✅ Dislocations.
Do NOT try to pop the joint back in place—immobilize and get medical help.
✅ Head Injuries (Concussions).
Remove from play immediately, and monitor for symptoms.
✅ Cuts & Bleeding.
Apply direct pressure, clean the wound, and use bandages.
The R.I.C.E. Protocol.
✅ Rest.
Avoid movement or weight-bearing on the injured area.
✅ Ice.
Apply ice packs for 15-20 minutes every 2-3 hours.
Using a bucket.
- For foot and ankle injuries, submerge your foot in a bucket of ice.
- Fill the bucket with ice 3-4 inches above the affected area.
- Fill with water to the top of the ice.
✅ Compression.
Use an elastic bandage to reduce swelling.
✅ Elevation.
Keep the injured limb elevated above heart level.
Contrast Therapy.
✅ Use Contrast Therapy to assist in healing after 48 hours and:
- Swelling has started to decrease.
- There’s no sharp or severe pain when you move or touch the area.
- The joint isn’t red or radiating heat.
✅ How to use Contrast Therapy:
- Alternate 3-4 minutes ice and 1-2 minutes hot.
- Continue alternating for 15-20 minutes, every 2-3 hours.
- Repeat daily until soreness or stiffness is gone. When the soreness is gone, continue therapy for 1-2 more days to ensure recovery.
Heat or Ice?
✅ Ice.
Use ice for acute injuries within the first 48 hours to reduce swelling and assist with pain relief.
✅ Heat.
Use heat for muscle soreness (chronic aches, stiffness, after 48 hours).