Community Corner
R.I.C.E for Strains and Sprains
For minor strains and sprains use rest, ice, compression and elevation to relieve pain and swelling.
Ironically, after I wrote about how to prevent injuries during a family or neighborhood Turkey Bowl, my own husband came home with a banged
up knee and a sore wrist. Knowing he had intense Black Friday shopping to do, I told him to implement R.I.C.E, which is an acronym for rest, ice, compression and elevation.
When you experience a soft tissue injury, how you treat and care for the injury can have a big impact on how fast you recover.
Rest. First you need to recognize you have been injured and stop your physical activity. If you continue on with your activity you could further damage the injured area. After you have stopped the activity, the next part is to rest until your injury has completely healed. It’s best to have an evaluation by an athletic trainer or doctor, and possibly follow up with physical therapy. Getting the rest and therapy you need ensures the best possible recovery. You are also less likely to re-injure the joint or muscle if you take time for it to heal.
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Ice. According to the American College of Sports Medicine (PDF), you should apply ice for the first 72 hours after an injury for 20 minutes, three times a day. You should not leave ice on for more than 20 minutes. Ice constricts blood flow, which is good for reducing swelling, but if left on the skin too long can cause skin damage and frost bite.
Compression. After an injury has occurred, the primary goal is to control the swelling and inflammation. Using an ACE wrap around the joint or muscle is a great way to help reduce the swelling. When you apply an ACE wrap, completely cover the injured area with the wrap. Any seams or creases in the wrap will result in swelling in that area. If you feel a throbbing sensation, your wrap may be too tight and cutting off blood supply. Re-wrap the area with slightly less tension.
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Elevation. In order to control the swelling, elevate the injured joint or muscle above the heart. For example, if you sprained your ankle lay on your back with you foot propped up on a pillow. By elevating the injury you are keeping the blood from pooling around the injured joint or muscle.
If you experience an increase in pain or swelling, it’s best to seek out medical treatment if you feel your injury is more than just a minor strain or sprain.
