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It is critically important to apply ice and compression immediately after an injury. Studies show that recovery from an injury is directly related to how soon ice and compression are applied. More Ice Therapy facts »
RICE Best Treatment For Injuries
Category: Ankles and Feet and RICES
Dec 16, 2006
Almost everyone has had a sprained ankle.
You could be heading down to the kitchen for your favourite midnight snack and trip over the dog, hiking along your favourite trail or just playing in the backyard with the kids. Suddenly, you twist your ankle and are lying on the ground in a lot of pain wondering what to do.
RICE is the best treatment for any sprain or strain immediately after it has happened. No, not the basmati or jasmine type of rice. RICE is an acronym for Rest, Ice, Compression, and Elevation.
RICE can relieve pain, limit swelling and protect the injured tissue, all of which help to speed healing.
After an injury occurs, the damaged area will bleed (externally or internally) and become inflamed. Healing occurs as the damaged tissue is replaced by collagen, otherwise known as scar tissue.
Rest is important because it protects the injured tissue from further injury and allows your body to use stored energy to begin repairing the injury. If it hurts to put weight on the injury, use crutches; if it hurts to move it, a splint or tensor bandage can help to protect it.
Ice limits the swelling that occurs after an injury by limiting the blood flowing into an area. Icepacks or even a bag of frozen peas works well for cooling off the injured area. Just don’t eat the peas after you have used them as an icepack! Use ice for 10 to 15 minutes at a time, then take it off for at least 20 minutes. Longer exposure to cold can cause skin damage.
Compression and Elevation also help to limit swelling following injury. A tensor bandage is an easy and effective way to get compression over an injury. Elevation is most effective when the injured part is raised above the level of your heart. Lying on the couch with a couple of pillows and a remote is acceptable therapy at this stage of an injury.
After a day or two of RICE most sprains and strains have begun to heal and gentle movements within a pain-free range can begin. If your pain and swelling have not begun to decrease within the first 48 hours, make an appointment to see your doctor or a physiotherapist to get your injury properly assessed.
As the injury heals, normal activities such as walking can be resumed slowly as long as there is no increase in pain or swelling. Minor strains and sprains should heal completely within about six weeks.