Rest – Ice – Compress – Elevate (RICE) Approach

When we are participating in vigorous exercise or merely carrying out daily tasks sometimes we encounter unwanted injuries. On occasion we wonder what is the best course of action to take in response to an injury?  Understanding initial injury prevention measures can help to aid in making a healthy and speedy recovery. Below are some guidelines that are outlined by the Mayo Clinic:

 

 

For immediate self-care of a sprain or strain, try the RICE approach — rest, ice, compression, elevation. In most cases beyond a minor strain or sprain, you’ll want your doctor and physical therapist to help you with this process:

• Rest. Avoid activities that cause pain, swelling or discomfort. But don’t avoid all physical activity. Instead, give yourself relative rest. With an ankle sprain, you can usually still exercise other muscles to prevent deconditioning. For example, you could use an exercise bicycle, working both your arms and the uninjured leg while resting the injured ankle on a footrest peg. That way you still exercise three limbs and keep up your cardiovascular conditioning.
• Ice. Even if you’re seeking medical help, ice the area immediately. Use an ice pack or slush bath of ice and water for 15 to 20 minutes each time and repeat every two to three hours while you’re awake for the first few days following the injury. Cold reduces pain, swelling and inflammation in injured muscles, joints and connective tissues. It also may slow bleeding if a tear has occurred. If the iced area turns white, stop treatment immediately. This could indicate frostbite. If you have vascular disease, diabetes or decreased sensation, talk with your doctor before applying ice.
• Compression. To help stop swelling, compress the area with an elastic bandage until the swelling stops. Don’t wrap it too tightly or you may hinder circulation. Begin wrapping at the end farthest from your heart. Loosen the wrap if the pain increases, the area becomes numb or swelling is occurring below the wrapped area.
• Elevation. To reduce swelling, elevate the injured area above the level of your heart, especially at night, which allows gravity to help reduce swelling.