RICE Treatment
Many injuries can be prevented by proper conditioning and stretching after activity. However, when an injury does occur, the manner in which it is handled can make a difference in the length of recovery time needed.
Sudden swelling will occur with an injury due to bleeding or inflammation of the injured area.
The acronym R.I.C.E. (Rest, Ice, Compression, and Elevation) can help you remember how to treat injuries to reduce swelling in the area, thus speeding recovery time.
R.I.C.E. can be used for short-term treatment of sprains, strains, fractures, or joint injuries. Immediate treatment with R.I.C.E. is important because swelling can start within 10 seconds after an injury.
Keep in mind that R.I.C.E. is not a substitute for medical attention; if pain and swelling persist, additional treatments may be indicated.
Read more about RICE
R = Rest:
As soon as you realize that an injury has taken place, stop activity immediately; continuing to exercise may cause further damage.
Resting the injured area is critical for proper healing. However, a modified exercise program can be continued as long as it is not painful to the injured area.
Read the short note for better understanding. You can also read how to prevent injury during exercise below.
Read also: World's Best Guide To Start your Exercise Journey
■ Splints are recommended for injuries to the hand, wrist, elbow, and arm to keep the area immobilized.
I = Ice:
Swelling is a natural, protective reaction that cushions and splints an injury preventing motion. However, the excess fluid pressing on the nerves in the injured area causes pain.
Ice reduces swelling, muscle spasms, and pain by constricting blood vessels, which decreases blood flow to the injured area. Ice also decreases the pooling of blood within the injured tissues, which results in faster healing. What can you do to avoid these injuries?
Read more: 15 Tips for Prevent Injuries
Read also: What is the Ideal Body Weight & How to Manage it
■ Cover the entire injury when applying ice.
■ For small body parts, immerse the injured area in a cup (for fingers) or bucket (for ankles) of ice water; use ice packs for larger areas (such as your knee).
■ Apply ice for 20–30 minutes, for the first 48–72 hours, three to four times a day.
C = Compression:
Compressing the injured area decreases the swelling by limiting blood and plasma flow. Home remedy for injury swelling RICE.
■ Apply compression by wrapping the injury with an elastic wrap whenever possible.
■ Wet the bandage before wrapping to facilitate the transfer of coolness from the ice to the injury.
■ Begin wrapping below the injured area and move in a circular motion toward the center of the body.
■ Be sure that the wrap is not pulled too tight that it restricts or occludes circulation.
■ Apply ice after the compression wrap is completed.
E = Elevation:
caution Pain, numbness, cramping, and blue or dusky colored nails are all signs of blood deprivation.
Remove compression bandage immediately if any of these symptoms occur. When the symptoms are gone, re-wrap the area less tightly.
Apply ice to the injured part:
Elevate the injured area above the level of the heart to allow gravity to help drain excess fluid and further decrease swelling in the area.
■ Elevate after the wet bandage and ice packs are applied during compression.
■ Elevate a lower extremity overnight by placing a pillow underneath the mattress.
Read: 15 Tips for Preventing Injuries
When to See a Physician?
If swelling and pain persist after three days, consult with your physician. An X-ray may be needed to rule out the possibility of a fracture.
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