NAME_____________________________ PER.___
FITNESS FOCUS #6
Score
/10
R. I. C. E.
Instructions:
Read the paragraphs below and then use that information to answer the questions below.
Muscle injuries must receive proper and early care to avoid delay in recovery. A severely injured
muscle does not regenerate itself. Healing is by scar tissue.
The best way to aid in your recovery is by use of the R.I.C.E. procedure (Rest, Ice,
Compression, and Elevation).
Rest- If you try to use the injured area too soon after an injury, you take the
risk of causing more damage.
Your healing time will then be much longer.
Ice-
Should be applied to the injured area, not heat! The ice should be applied
20-30 minutes of each hour for the first day. Ice helps to reduce pain,
Hemorrhage, swelling, and muscle spasm.
Compression- A compression bandage should be applied directly over the site of
the injury, with the ice over the bandage. This helps to limit
internal bleeding, and helps squeeze fluid and debris from the
injured site.
ElevationElevating the injured area. The injured area limits circulation,
which in turn limits internal bleeding. You should try to elevate the
injured area above the level of the heart if possible.
What does RICE stand for?
R: _________________________
I:___________________________
C: __________________________
E: __________________________
What can happen if you don’t follow the RICE procedure after a muscle injury?