OK...catchy title of today's blog, huh? I'm not talking about the food "rice" but an acronym to help you through aches, pains, and injuries. "R.I.C.E." is actually a helpful acronym to get you back on the road to recovery. Here's what it stands for:
- R - Rest or restrict activity
- I - Ice to control swelling
- C - Compression to immobilize affected area and control swelling
- E - Elevate affected area to allow fluid to drain
Occasionally you will hear the acronym "P.R.I.C.E." which has the same meaning as above except "P" stands for "protecting the area from further injury".
Now that you know what the acronym is, let's talk about how to apply it. Maybe you were a "weekend warrior" last weekend and you did a little too much; maybe you were in a group exercise class and stepped sideways and tweaked your ankle; maybe you were at home moving furniture and "pulled" something in your back. Whatever caused you pain, let's look at some steps to help you recover from it. First, and foremost, you must decide whether to seek professional medical attention for the injury. Is the affected area deformed? Is there significant swelling? Is there discoloration other than bruising (i.e., redness, pale/cold skin)? If you answered yes to any (or all) of these questions, you should immobilize the area and seek medical attention immediately. Remember, some fractures are not visible to the eye and do not cause deformities.
If you have safely ruled out the need to seek medical attention, it is time to put "R.I.C.E." into action. First, take the appropriate rest for the affected area. Depending on where the injury is, you may not have to be completely bed-ridden. If it is an ankle that is injured, you still can do activity for the upper body. Next, apply ice. A bag of frozen peas works great as an ice pack. Or you can go to your local drugstore and purchase and reusable ice pack. Both of these are good to always have in your freezer...just in case! Apply ice to the affected area for 20 minutes. Be sure to have something between your skin and the ice pack to prevent frostbite. A thin towel or clothing will work. You may repeat the application of ice later in the day, after the area has re-warmed on its own. Next, apply compression, if possible. Obviously if you injured your back, this is not possible. But if you have injured an ankle, knee, wrist or elbow, you can use a compression bandage to help support the joint and control swelling. Be sure to start wrapping well below the injury and continue in a criss-cross manner, safely covering the joint. Make sure it's not too tight...the area shouldn't throb. Finally, elevate the area above the level of the heart (if possible). This will help drain fluid from the injured area.
If you do not see/feel improvement in 48-72 hours, it might be necessary to visit the doctor. The healing process usually begins within the first couple of days from the point of injury. Medical intervention at this point will help speed recovery and prevent long-term problems.
Still need help with recovering from an acute injury? A fitness professional can help you with appropriate exercises and stretches to aid in your recovery. Stop in at PROMATx Health Club and talk with one of our degreed professionals for more information.
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