Gymnastics and Dance
Resources for Gymnasts, Dancers and Cheerleaders.

Gymnastics and Dance Facts:

What is R.I.C.E.? If you have ever hurt yourself in the gym, chances are that the first thing your coach said was go get some ice. Do you know why? The more blood that collects at the injury site, the longer it will take to heal. Swelling restricts motion, which leads to weakness - two enemies of successful recovery from injury. The best way to recover from injuries is to R.I.C.E.. That stands for Rest, Ice, Compress and Elevate. The following first aid should be used for almost all athletic injuries: pulled muscles, sprained ligaments or broken bones. These guidelines should NOT be used instead of visiting a doctor. Follow these guidelines: 1) REST - Stop using the injured body part the minute it is hurt. Use a sling, a splint or a crutch. Place a damp towel or dressing on your skin. 2) Apply ICE (in an ice pack, in a plastic bag, or frozen in a dixie cup, etc.) around the injured area for 20 minutes per each half hour for the first 24 to 72 hours 3) COMPRESSION- Wrap an elastic bandage firmly over the ice and around the injured body part. If cramping or throbbing occurs, unwrap at once.) 4) ELEVATE the area of injury, preferable above the level of your heart. Repeat this process every 4-6 hours for the first 24 to 72 hours after injury (remove the bandage for icing.)