r.i.c.e. – first aid for skateboard injuries

The R.I.C.E. method is a very good treatment for acute soft tissue skateboarding injuries such as sprains, strains, muscle pulls or tears.


R.I.C.E. stands for Rest, Ice, Compression and Elevation and is supposed to relieve pain, limit swelling, protect injured tissues, stop internal bleeding and hence shortens the time of recovery.

If you get injured STOP SKATING immediately and REST! If you don’t rest you risk continual strain on the injured area, causing more painful inflammation, longer healing and even chronic injury! You must take a break from skating until you can move the injured part without any pain.

Ice brings quick pain relief and reduces swelling because cold lowers the blood flow to the injured area. Wrap ice bags, cold packs or even a bag of frozen food in a thin towel and put it on the injured area.
Apply ice compresses about 15 times on the first two days after the injury – apply each compress for no longer than 15-20 minutes.

Compression limits swelling, which slows down healing. An easy way of compression is to wrap an elastic bandage around the swollen area. Wrap the bandage snug however allow blood to flow and muscles to expand!

Elevate your skateboard injury above heart level. This reduces swelling as the gravity keeps your blood from pooling in the injured area. Hence prop your injured limb on some pillows when you lie down.

Please see a doctor if your skateboard injury does not start to heal after one or two days of R.I.C.E.!

Once the acute injury phase with bleeding and swelling is over you can support the forming of scar tissue by carefully massaging the damaged part of your body. Applying moist heat also promotes healing as it increases blood supply to the injured area.

Adjacent you can start to work the entire motion of your injured muscle or joint with unforced stretching. Be very careful to not re-injure and remember that a good stretch should not cause pain.