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Have you ever been the victim of an unforeseen injury? Whether it is that nasty little curb that took out your ankle on a grocery shopping trip,
an accidental slip down the stairs that leaves your knee twisted underneath you. How about the heavy-footed defender in your recreational soccer game that decided to use the top of your foot for take off. OUCH- you’ve just become the owner of an acute injury.
These injuries have rabid onset and occur almost immediately. You may feel pain, discomfort, loss of function and are unable to perform your task at hand. These acute injuries call for treatment and the most common treatment is called RICE. This acronym stands for Rest, Ice (cold therapy), Compression, and Elevation. They are the four steps used in first aid to address these types of injuries.
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A major part of injury is swelling, and although swelling is part of the healing process, too much swelling can impede the healing process and decrease one’s ability to return to activity. If swelling can be controlled initially, the amount of time for injury rehabilitation will be reduced. Initial injury management should include rest, ice, compression and elevation- RICE.
The treatment guides for RICE are as follows:
- Rest- stop the activity that has caused the injury or will make it worse. Rest will vary depending on the severity of the injury
- Ice- an ice wrap should be applied for 20 minutes- this will help with initial swelling. A good rule of thumb is to apply a cold pack treatment to a recent injury for 20 minutes, and repeat every 1 to 1.5 hour throughout the waking day.
- Compression- applying compression wraps/elastic bandages can reduce and prevent excessive swelling. Bandage should always reach the largest muscle area below the injury to the largest muscle group above the injury.
- Elevation- Raise the injured area at least, or slightly above heart level. The force of gravity can reduce swelling. Support the affected area in the most comfortable position afforded.
If an unforeseen injury jumps out and bites you in the ankle, knee, lower back or other body part apply first aid immediately using the RICE method. Rest your affected body part, ice your injury, put something on it that slightly restricts the blood flow and elevate your injury above your heart to reduce the secondary swelling. Manage your injury with RICE and you’ll be back before you know it. If do to extreme swelling, intense pain, deformity, or simply because you are not sure, you should visit your physician. Don't forget the RICE principle for your trip there.
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Author Amy Bomar is a Certified Strength & Conditioning Trainer. She provides fitness professional programs and consultation for their fitness business through her website at http://fitprobiz.com, and local athletic, personal, and bootcamp trainings at her private studio (Snohomish, Wa)