What is the PICK rule?

In the case of acute injuries, the tried-and-tested LUCKY rule should be applied, because the first few minutes after an accident are particularly crucial in order to keep the consequences for those affected as low as possible.

The bad luck rule is an easy-to-remember basic rule for sports injuries and consists of the following measures:

  • P = Pause
  • E  = Ice
  • C = Compression
  • H  = Elevate

P = Pause

Stop exercising immediately. The injured area should be immobilized and not moved unnecessarily to limit internal bleeding and swelling and to prevent the injury from getting worse.

E = Ice

Then cool the injured area with ice (do not use ice spray). If there is no ice nearby, cold running water or cold compresses can also be used. By constricting the blood vessels, the ice reduces bleeding and swelling – no more blood can escape and the affected part of the body does not swell any further.

C = Compression

The next step is to apply a moderate tension pressure bandage. By compressing the tissue, further bleeding is reduced. Compression should be used in conjunction with cooling whenever possible.

H = elevation

The injured area of ​​the body should be higher than the heart so that blood can flow from the injured area to the heart via a venous route. This will reduce the swelling and associated pain. In the further course of treatment, it makes sense to regularly elevate the injured body part.

 

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