When You get Injured, rice is key!
Running, aerobics and other forms of exercise are good for your health, but these activities can raise your risk for sprained joints, strained muscles and other minor injuries. As soon as possible after an injury, such as a sprained ankle or strained muscle, begin RICE: Rest, Ice, Compression and Elevation. RICE relieves pain, swelling and promotes healing. The first 48 hours are the most important and you should apply the RICE protocol 3-6 times in a 24 hour period. If after that time the pain and swelling has not decreased, consult your doctor as a more serious injury may have occurred.
REST: Rest the injured or sore area. If you are able, stop and take a breath from the activity that is causing your pain or soreness. If you are not at a location where you can take a break, change the activity you are doing, such as walking instead of running. Rest is vital to protect the injured muscle, tendon, ligament or other tissue from further injury. Your body needs to rest so it has the energy it needs to heal itself most effectively.
ICE: Ice is the best treatment for injuries when they first occur because it can reduce swelling and pain. Ice causes the blood vessels to narrow which limits bleeding at the injury site. Apply ice to the affected area for 10-15 minutes at a time several times a day. Put a towel or thin cloth between your skin and the ice instead of directly on your skin. Icing longer than 20 minutes can have the opposite effect as the body starts to compensate for the cold. Allow the skin temperature to return to normal before icing again. You can use an ice pack that conforms to the body part, a bag of frozen peas or a bag of ice.
WHY ICE INSTEAD OF HEAT?
Heat increases circulation so more blood reaches the injured area that is already inflamed. This can increase swelling and pain. Heat is best used for chronic injuries or injuries that have no inflammation, such as sore, stiff or nagging muscles or joint pain.
COMPRESSION: Compression is as easy as wrapping the injured area with an elastic bandage like an ACE wrap. It will help decrease swelling. If you feel an increase in pain, numbness, tingling, swelling, or a coolness below the bandage, it may be wrapped too tight so be sure to loosen it. You can consult a physical therapist on the best way to use a compression wrap.
ELEVATION: Elevation is also used to decrease swelling. Keeping the area at or above the level of your heart is recommended. Use pillows to add elevation to the injured area when you are sitting or lying down as you apply ice.
Following this simple protocol can get you back on your feet in no time. Remember to take things slow when you get back out there. Listen to your body - it will let you know if you are pushing too hard! Don’t ignore pain or try to work through it as more problems may arise.