Acute Injury Treatment: the R.I.C.E. Method
Athletes, no matter which sport, experience injuries at some point in their training. The questions immediately start… Do I put heat first, then cold compression? Is it the other way around? What else should I be doing?
The most commonly accepted practice for treating acute, soft tissue injuries
(sprain, strain or bone injury) is termed the R.I.C.E. method: Rest, Ice,
Compression and Elevation. It’s designed to reduce the extent of
the tissue damage. The method is relatively simple:
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Rest the injured area. For soreness alone, stretching is best; however, for a more painful injury, complete rest, to the point, for example, of not walking on a twisted ankle, is best. Do not use or stress the injured area for at least 24 hours.
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Ice the injury to reduce inflammation, pain and swelling of muscles, joints and connective tissues—such as tendons, ligaments, and bursas. Apply an ice pack, ice bag, or a plastic bag filled with crushed ice wrapped in a towel of other material so that the ice can cool the area but not “burn” it with direct contact. Put the ice pack on the injured area for 20 minutes at a time, 4 to 8 times per day. Icing limits fluid buildup, which cuts down on swelling and pain. Ice the area for at least 2 days.
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Compress the injured area between icings by using sport bandages lightly wrapped around the joint or limb. Start the wrap at the farthest point from the injured area and slowly wrap towards and past the injury. For an injured knee, start approximately three inches from the bottom of the knee and work up to three to five inches above the knee. For the ankle, start at the toes and work past the ankle. Only sleep with the wrap on if instructed by your physician. If you feel pain from the wrapping, or your toes begin to turn white or become cool to the touch, it’s on too tight. Re-bandage more loosely.
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Elevate the injured area above the level of your heart to allow gravity to reduce swelling and drain excess fluid from the area.
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If, within 48 hours, the injury continues to hurt, or swelling worsens, contact your physician.
See your physician
if any injury is severe- an obvious fracture or dislocation of a joint,
prolonged swelling, or prolonged or severe pain.
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